Kale, apple and walnut salad

A vitamin-packed, crunchy salad built around kale, the green superfood: massaged with olive oil to soften it, it pairs with tart apple and crunchy walnuts. Rich in fibre, antioxidants and healthy fats, it makes a fresh, energising lunch.

Preparation: 15 min  |  Cooking: 0 min  |  Servings: 2  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 370 kcal · 4 g protein · 15 g carbohydrate · 32 g fat

Ingredients

• 150 g kale
• 1 apple
• 1 handful of walnuts
• 3 tbsp olive oil
• 1 lemon
• pumpkin seeds

Method

1. Remove the tough stalks from the kale and slice the leaves finely.
2. Massage the leaves for 2 minutes with the olive oil and lemon juice: they soften and become easier to digest.
3. Add the apple in thin slices and the roughly chopped walnuts.
4. Sprinkle with pumpkin seeds, then season with salt and pepper.

Nutritional benefits

Kale is one of the most nutrient-dense vegetables: exceptionally rich in vitamins K, C and A, fibre and antioxidants with anti-inflammatory properties, all for very few calories. Walnuts provide plant-based omega-3s and healthy fats for the heart, while the apple adds fibre (pectin) and freshness. It is a low-calorie but very filling and protective salad, ideal for weight loss as well as for topping up on micronutrients.

Variations and substitutions

• Higher in protein: add chickpeas, chicken or feta.
• With dried fruit: cranberries or raisins.
• With citrus: orange segments instead of the apple.
• With other nuts and seeds: almonds, hazelnuts, sunflower seeds.

Storage and making ahead

Unlike most salads, kale salad keeps well for 1 to 2 days in the fridge once massaged and dressed, as the leaves do not go too soft. It is perfect to make the night before for a packed lunch.

💡 Good to know

The key step is to massage the raw kale with the oil and lemon: this breaks down the tough fibres, making the leaves tender and much easier to digest. Without it, raw kale stays tough.

See also

Discover more vegetarian recipes · healthy & balanced recipes · anti-inflammatory recipes · weight-loss recipes.

Ingredients in this recipe: kale · apple · walnuts · olive oil · lemon.

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