Kale Apple Kidney Bean Salad

If there’s one stereotype I’m on a mission to debunk, it’s the notion that salads are the poster child for boring and sad meals. We've all had that sad iceberg lettuce salad with a few shredded carrots and a tomato. It's not really satisfying and it definitely doesn't make you HAPPY. So, I'd like to welcome you to my "NOT Sad Salad Series!" And welcome to this recipe: Kale Apple Kidney Bean Salad. This salad has a symphony of textures and nutritional benefits.

I want to shake up the salad world with creations that make you smile, and happy! I like to combine a variety of flavors and textures, making salads fun and always dressed with a homemade dressing. In this salad series you can always expect a salad that is easy to make that incorporates many nutritional elements that work together. You'll be getting a hefty serving of veggies (some fruits and nuts likely as well!), plant-based protein, and a tasty homemade dressing.

Massaging Kale

Kale, the superstar green of this dish, is not just a trendy leaf. It's a nutritional powerhouse packed with vitamins A, K, C, and minerals like calcium and iron. Massaging kale is the secret to turning its tough leaves into tender bites. It also makes it more palatable and easier to digest.

To massage kale, just add a pinch of salt or squeeze of lemon to the kale. Then use your hands and massage away!

Textures of Apple, Kidney Beans, Walnuts, and Raisins

This salad comes together in 15-minutes and provides a variety of textures and flavors (as well as nutrients) from the ingredients! The toasted walnuts add a crunch and nuttiness to contrast the golden raisin chewyness and sweetness. The crisp of the apple furthers the crunch that contrasts the softness of kidney beans and the massaged kale. Together, this salad is the perfect mixture of crunchy, nutty, sweet, chewy, and nutritious. I hope you enjoy!

Here is the salad bowl I love using that perfectly fits a salad for 4 people!

Kale Apple Kidney Bean Salad

This kale apple kidney bean salad is packed with nutrients and plant-based protein. It has walnuts and raisins as well to add texture!

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Prep Time 10 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Course Salad

Servings 4

Ingredients

  

• kale
• 1 large pink lady/honeycrisp apple
• ⅓ cup golden raisins
• ⅓ cup hemp seeds
• ⅓ cup raw walnuts toasted
• 1 15 oz can kidney beans

Dressing

• Juice of 1 medium/large lemon
• 2 tablespoon olive oil
• 1 teaspoon maple syrup
• 1 ½ teaspoon mustard
• salt + pepper to taste

Instructions

 

• In a pan with a bit of avocado oil toast your walnuts for 5 minutes
• Combine all of your dressing ingredients together in a container and set aside.
• Massage your shredded kale with a tiny bit of salt then add the rest of your toppings and mix your salad and enjoy!

I hope you enjoyed this recipe. Don't forget to rate and review below! And if you're looking for another salad, check out this lemon vinaigrette salad!