This salad is a celebration of fall flavors with crisp Honeycrisp apples, fresh fennel, and vibrant kale. Tossed in a tangy dressing and topped with rich crumbled goat cheese, toasted pumpkin seeds, and sweet dried cranberries, it's a perfect balance of flavors and textures.
Photos of Kale Salad with Fennel and Honeycrisp Recipe
This recipe uses a few ingredients that might not be everyday pantry items for everyone. Fresh fennel, with its bulbous base and feathery fronds, is a vegetable with a mild anise or licorice flavor. It's becoming more common in supermarkets so it shouldn't be too hard to find. Honeycrisp apples are prized for their sweet and slightly tart flavor and their crisp texture, perfect for salads. They are typically available in the fall and can be found in most grocery stores. Goat cheese adds a creamy, tangy element to this salad. Look for it in the cheese section of your supermarket. And lastly, pepitas are simply pumpkin seeds. They can be found in the nuts and seeds aisle.
Ingredients for Kale Salad with Fennel and Honeycrisp
Kale: This leafy green is high in fiber and packed with nutrients, it will form the base of your salad.
Honeycrisp apple: A deliciously sweet and crisp apple variety that adds a lovely crunch to the salad.
Fennel: This root vegetable has a slightly sweet and anise-like flavor which will add a unique taste to your salad.
Goat cheese: A soft, creamy cheese that adds a tangy flavor and rich texture to the salad.
Cranberries: These will add a sweet and tart element to your salad.
Pumpkin seeds: Also known as pepitas, these will add a crunchy texture and are packed with nutrients.
Olive oil: Used in the dressing, it's a healthy fat that helps combine the flavors.
Lemon: Adds a fresh, zingy flavor to the dressing. Can be used both the juice and the zest.
Maple syrup: Adds a touch of natural sweetness to the dressing.
Dijon mustard: This gives your dressing a tangy, spicy flavor.
Salt: Enhances all the other flavors in the salad.
Black pepper: Adds a bit of spice to the salad.
One reader, Cristie Streeter says:
This kale salad with fennel and honeycrisp recipe is a game-changer! The combination of flavors is simply divine. The crunch of the fennel and apple, the creaminess of the goat cheese, and the sweetness of the cranberries make this salad a true winner. The dressing ties everything together perfectly. I'm in love with this salad!
Techniques Required for Making Kale Salad with Fennel and Honeycrisp
How to massage kale: Massaging kale helps to break down its tough fibers and makes it more tender and palatable in salads. Simply sprinkle a small pinch of sea salt over the kale and massage the leaves with your hands by lightly scrunching big handfuls at a time until the leaves are darker in color and fragrant.
How to toast nuts: Toasting nuts enhances their flavor and adds a crunchy texture. In a skillet over medium-low heat, toast the nuts, tossing frequently, until fragrant, for 3 to 6 minutes. Transfer the nuts to a bowl to cool before adding them to the salad.
How to make the dressing: Whisk together the olive oil, lemon zest, lemon juice, maple syrup, dijon mustard, salt, and black pepper until emulsified. This creates a flavorful and well-balanced dressing for the salad.
How To Make Kale Salad with Fennel and Honeycrisp Recipe
Make a unique kale salad for lunch today with our recipe! It comes with crunchy bits of fennel and honeycrisp apple and a lemony dressing.
Serves:
Ingredients
For Salad:
- 1bunchkale,large
- 1Honeycrisp apple,medium
- 1fennel,medium, bulb
- 3⅓ozchilled goat cheese,crumbled, to yield about ⅓ cup crumbled goat cheese
- ⅓cupcranberries,dried
- ¼cuppumpkin seeds,or chopped pecans
For Dressing:
- ¼cupolive oil
- 1tsplemon zest
- 2tbsplemon juice
- 1tbspmaple syrup
- 2tspdijon mustard
- ⅛tspsalt
- freshly ground black pepper
Instructions
Salad:
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Use a chef’s knife to remove the tough ribs from the kale, then discard the ribs.
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Chop the kale leaves into small, bite-sized pieces, then transfer the chopped kale to a big salad bowl.
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Sprinkle a small pinch of sea salt over the kale and massage the leaves with hands by lightly scrunching big handfuls at a time, until the leaves are darker in color and fragrant.
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Chop the apple into small, bite-sized pieces.
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Use a chef’s knife or mandoline to slice the fennel as thin as possible.
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Transfer the prepared apple and fennel to the salad bowl. Use a fork to crumble the goat cheese over the salad.
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Roughly chop the cranberries and add them to the bowl.
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In a skillet over medium-low heat, toast the nuts, tossing frequently, until fragrant, for 3 to 6 minutes.
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Transfer the pepitas to a bowl to cool.
Dressing:
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In a small bowl, whisk together the olive oil, lemon zest, lemon juice, maple syrup, dijon mustard, salt, and black pepper until emulsified.
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Add the cooled pepitas to the salad bowl.
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Drizzle dressing over the salad, just enough to lightly coat the kale once tossed. Toss the salad well.
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Let the salad rest for 10 minutes, serve, and enjoy!
Nutrition
- Calories: 303.85kcal
- Fat: 23.16g
- Saturated Fat: 6.10g
- Trans Fat: 0.01g
- Monounsaturated Fat: 12.40g
- Polyunsaturated Fat: 3.49g
- Carbohydrates: 18.71g
- Fiber: 4.80g
- Sugar: 10.46g
- Protein: 9.58g
- Cholesterol: 10.87mg
- Sodium: 241.40mg
- Calcium: 136.76mg
- Potassium: 495.30mg
- Iron: 2.32mg
- Vitamin A: 331.74µg
- Vitamin C: 69.98mg
Helpful Technique for Preparing Kale Salad with Fennel and Honeycrisp
When massaging kale, it's important to be gentle yet firm. The goal is to break down the tough cell structure to make the leaves more tender and easier to digest, but you don't want to completely crush the leaves. Use your fingers to lightly scrunch the kale, similar to the motion you would use if you were crumpling a piece of paper. This will help to soften the kale without making it mushy. Also, adding a pinch of sea salt during the massaging process helps to further break down the cell walls of the kale, making it even more tender and flavorful.
Time-Saving Tips for Preparing This Kale Salad
Prep ahead: Chop and prepare the kale, apple, fennel, and cranberries in advance to save time when assembling the salad.
Use pre-crumbled cheese: Opt for pre-crumbled goat cheese to skip the step of crumbling the cheese, saving you time and effort.
Make extra dressing: Prepare a larger batch of dressing and store it in the fridge for future use, saving time on making it from scratch each time.
Toast nuts in advance: Toast a larger batch of pumpkin seeds and store them in an airtight container for future use in salads, saving time on toasting them each time.
Invest in a mandoline: Using a mandoline to slice the fennel thinly will save time and ensure uniform slices for a professional presentation.
Prep in bulk: Consider doubling the recipe and storing the extra salad components separately for quick and easy assembly of future meals.
Use a salad spinner: Use a salad spinner to wash and dry the kale quickly, saving time compared to air-drying or using paper towels.
Multi-task: While toasting the pumpkin seeds, prepare the dressing or chop the apple to maximize efficiency in the kitchen.
Keep ingredients accessible: Organize your kitchen to have frequently used ingredients like olive oil, maple syrup, and mustard easily accessible, saving time searching for them.
Substitute Ingredients For Kale Salad with Fennel and Honeycrisp Recipe
kale - Substitute with swiss chard: Swiss chard has a similar texture and flavor to kale, making it a great substitute for this salad.
honeycrisp apple - Substitute with gala apple: Gala apples have a sweet and crisp flavor similar to honeycrisp apples, making them a suitable replacement in the salad.
fennel - Substitute with celery: Celery has a crunchy texture and a mild, slightly sweet flavor that can replace the fennel in the salad.
goat cheese - Substitute with feta cheese: Feta cheese has a tangy flavor and crumbly texture that can be used as a substitute for goat cheese in the salad.
cranberries - Substitute with dried cherries: Dried cherries have a similar tartness and sweetness to cranberries, making them a good substitute in the salad.
pumpkin seeds - Substitute with sunflower seeds: Sunflower seeds have a similar nutty flavor and crunchy texture, making them a suitable replacement for pumpkin seeds in the salad.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and a high smoke point, making it a good substitute for olive oil in the dressing.
lemon zest - Substitute with orange zest: Orange zest can provide a similar citrusy aroma and flavor to the dressing as lemon zest.
lemon juice - Substitute with white wine vinegar: White wine vinegar can add a tangy acidity similar to lemon juice in the dressing.
maple syrup - Substitute with honey: Honey can provide a natural sweetness similar to maple syrup in the dressing.
dijon mustard - Substitute with whole grain mustard: Whole grain mustard has a similar tangy flavor and texture to dijon mustard, making it a suitable substitute in the dressing.
salt - Substitute with sea salt: Sea salt can be used as a substitute for regular salt, providing a similar level of salinity in the dressing.
Presenting Kale Salad with Fennel and Honeycrisp Apples
Elevate the kale: Gently massage the kale leaves to enhance their texture and flavor, ensuring they are tender and flavorful.
Create a stunning apple and fennel arrangement: Slice the honeycrisp apple and fennel thinly and arrange them in an elegant and visually appealing manner on the plate.
Crumble the goat cheese with finesse: Carefully crumble the chilled goat cheese over the salad, ensuring it is evenly distributed and adds a touch of creaminess to each bite.
Sprinkle the cranberries and pumpkin seeds: Delicately sprinkle the cranberries and pumpkin seeds over the salad, adding pops of color and texture to the dish.
Toast the pumpkin seeds to perfection: In a skillet, toast the pumpkin seeds until they are fragrant and golden, enhancing their nutty flavor and crunchy texture.
Drizzle the dressing with precision: With a steady hand, drizzle the emulsified dressing over the salad, ensuring each leaf is lightly coated for a harmonious blend of flavors.
Present with finesse: Carefully plate the salad, ensuring each element is thoughtfully arranged to showcase the vibrant colors and textures of the dish.
Essential Tools for Making This Kale Salad Recipe
- Chef's knife: A versatile and essential tool for chopping, slicing, and dicing ingredients with precision and control.
- Mandoline: A kitchen tool used for slicing and cutting uniform pieces of fruits and vegetables with ease.
- Skillet: A flat-bottomed pan used for frying, searing, and sautéing ingredients over direct heat.
Interesting Fact About Kale Salad with Fennel and Honeycrisp
The fennel in this kale salad with fennel and honeycrisp recipe adds a unique licorice-like flavor and a crunchy texture to the salad.
Is Making Kale Salad with Fennel and Honeycrisp Cost-Effective?
This kale salad with fennel and honeycrisp recipe offers a high degree of cost-effectiveness, as it primarily features affordable and readily available ingredients. The use of seasonal produce and simple pantry staples ensures that this dish is budget-friendly for a household of 4. The combination of hearty kale, crisp honeycrisp apple, and flavorful fennel creates a satisfying and nutritious meal. The addition of goat cheese, cranberries, and pumpkin seeds elevates the dish, providing a balance of textures and flavors. Overall Verdict: 9/10. Approximate cost: $12-$15 USD.
Is This Kale Salad Healthy or Unhealthy?
The kale salad with fennel and honeycrisp recipe is a nutritious and well-balanced dish. Kale is a superfood packed with vitamins A, C, and K, as well as antioxidants and fiber. The fennel adds a unique flavor and is a good source of vitamin C, potassium, and folate. Honeycrisp apples provide a sweet crunch and are rich in fiber and vitamin C. The goat cheese offers protein and calcium, while the pumpkin seeds contribute healthy fats, magnesium, and zinc. The dressing is made with heart-healthy olive oil, lemon juice for vitamin C, and maple syrup as a natural sweetener.
To further enhance the nutritional value of this salad, consider the following suggestions:
- Add a lean protein source, such as grilled chicken or chickpeas, to make it a more complete meal
- Swap the goat cheese for a plant-based alternative, like cashew cheese, to reduce saturated fat and make the dish vegan-friendly
- Include additional colorful vegetables, such as grated carrots or sliced bell peppers, to increase the variety of vitamins and minerals
- Experiment with different types of kale, like lacinato or red kale, to vary the texture and flavor profile
- Reduce the amount of maple syrup in the dressing or replace it with a sugar-free alternative to lower the overall sugar content
Editor's Opinion on Kale Salad with Fennel and Honeycrisp Recipe
The combination of hearty kale, crisp honeycrisp apple, and delicate fennel in this salad creates a delightful mix of flavors and textures. The creamy goat cheese, tart cranberries, and crunchy pumpkin seeds add depth and contrast. The dressing, with its zesty lemon, sweet maple syrup, and tangy dijon mustard, ties everything together beautifully. This kale salad with fennel and honeycrisp is a refreshing and satisfying dish that showcases the best of seasonal produce. It's a perfect balance of sweet, savory, and tangy, making it a delightful addition to any meal.
Enhance Your Kale Salad with Fennel and Honeycrisp Recipe with These Unique Side Dishes:
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Why trust this Kale Salad with Fennel and Honeycrisp Recipe:
This recipe offers a delightful combination of flavors and textures, featuring fresh kale, crisp honeycrisp apple, and aromatic fennel. The dressing, made with lemon juice, olive oil, and maple syrup, adds a perfect balance of tangy and sweet notes. The addition of creamy goat cheese, tart cranberries, and crunchy pumpkin seeds creates a harmonious blend that promises a satisfying and nutritious meal. With its vibrant ingredients and well-crafted dressing, this recipe is a testament to the chef's expertise and dedication to creating a delightful culinary experience.
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