Kale, Quinoa & Apple Salad

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This kale, quinoa and apple salad is perfect for fall. Fresh apples bring crisp autumn flavor, and the kale breaks down when it's massaged with the dressing. Nuts, fennel and quinoa add more layers of texture, while blue cheese lends a savory note.

Adam Dolge

Updated on September 20, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

Kale, Quinoa & Apple Salad — Photo: Photographer: Jen Causey, Prop Stylist: Christina Daley, Food Stylist: Emily Nabors Hall

Active Time:

15 mins

Total Time:

15 mins

Servings:

Nutrition Profile:

Healthy Pregnancy Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free

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Ingredients

2 tablespoons cider vinegar
1 tablespoon pure maple syrup
½ teaspoon salt
¼ teaspoon ground pepper
¼ cup extra-virgin olive oil
1 large bunch curly kale, stemmed and thinly sliced (about 8 cups)
2 medium Honeycrisp or Gala apples, unpeeled, roughly chopped
1 medium fennel bulb, cored and thinly sliced (3 cups)
2 cups cooked quinoa, at room temperature or chilled
½ cup slivered almonds, toasted (see Tip)
⅓ cup dried cherries
¼ cup crumbled blue cheese

Directions

Whisk vinegar, maple syrup, salt and pepper together in a large bowl. Slowly drizzle in oil, whisking until combined. Add kale and massage into the dressing with clean hands until well coated and slightly tender, 3 to 5 minutes. Add apples, fennel and quinoa; toss until combined. Divide among 4 plates and top with almonds, cherries and blue cheese.

Tip

For the best flavor, toast nuts before using in a recipe. To toast sliced nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

Originally appeared: EatingWell.com, October 2022

Nutrition Facts (per serving)

499	Calories
27g	Fat
54g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 1/2 cups
Calories 499
% Daily Value *
Total Carbohydrate 54g	20%
Dietary Fiber 10g	36%
Total Sugars 23g
Added Sugars 3g	6%
Protein 13g	26%
Total Fat 27g	35%
Saturated Fat 5g	25%
Cholesterol 11mg	4%
Vitamin A 4296IU	86%
Vitamin C 50mg	56%
Vitamin D 3IU	1%
Vitamin E 7mg	45%
Folate 114mcg	29%
Vitamin K 265mcg	221%
Sodium 504mg	22%
Calcium 216mg	17%
Iron 3mg	17%
Magnesium 130mg	31%
Potassium 809mg	17%
Zinc 2mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Kale, Quinoa & Apple Salad

Ingredients

Directions

Tip

Nutrition Facts (per serving)

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