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–+ servings
Kale apple-oats salad

Easy Kale and Apple Salad: Make it Hearty with Oats

Add salt and sugar to raspberry vinegar to make marinade. Mix chopped Kale with a little marinade and set aside. Separately, mix sliced red onion with marinade and set aside for a few minutes. Add cooked steel-cut oats (fluffed), zucchini, dried cranberries and marinated onions to the Kale, mix & set aside. Just before serving, add diced apple, sliced almonds and diced avocado. Drizzle with olive oil, shredded Parmesan and remaining marinade. Mix and serve immediately, as a light meal, or pair with a soup and/or grilled cheese sandwich. Enjoy!
5 from 1 vote
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Main Course, Salad
Cuisine American, European
Servings 4 people
Calories 147 kcal

Equipment

  • Pressure cooker preferred - for cooking steel-cut oats Instant Pot, stove-top, etc. If not available, see Recipe Notes for alternate directions for microwave/stove-top
  • small stainless steel bowl that fits inside the pressure cooker - for pot-in-pot cooking not needed if not using pressure cooker
  • Small, heavy bottom saucepan - 1 qt/L for cooking oats on the stove-top; don't need if using pressure cooker
  • microwave oven for cooking oats in the microwave; don't need if using pressure cooker
  • Microwave-safe glass/ceramic cereal bowl for cooking oats in the microwave; don't need if using pressure cooker

Ingredients
  

To cook steel cut Oats

  • 2 tbsp Steel-cut Oats
  • 1/2 cup Water
  • 1/8 tsp Sugar
  • 1/8 tsp Crushed red pepper
  • 1/16 tsp Black pepper - freshly crushed preferred
  • 1/16 tsp Salt
  • 1/4 tsp oil

Raspberry vinegar Marinade

  • 2 tbsp Raspberry vinegar if not available, use Apple Cider Vinegar/red wine vinegar; see Recipe Notes for infusing vinegar with raspberries
  • 1 tsp Sugar
  • 1/4 tsp Salt
  • 1/4 tsp Black-pepper - freshly crushed preferred

Other ingredients

  • 2 cups Chopped green Kale - loosely packed - 75-80 g about 2-3 medium stalks- strip leaves from stems; leaves and stems chopped separately
  • 1/2 cup Apples - diced small-medium any variety of juicy apples OK, sweet apples preferred; dice just before serving salad to minimize browning
  • 1/2 cup Avocado - pitted and diced about 1 small-medium
  • 1/4 cup Red Onion - sliced lengthwise if red onion not available, OK to use other varieties (white, yellow) or shallots
  • 1/4 cup Zucchini - finely diced (no need to peel) need about 1/4 small, tender zucchini (for best texture, flavor); if not available, use small, tender yellow summer squash; if not available, use Persian cucumber or seedless cucumber
  • 1 tbsp sliced Almonds if not available, use other coarsely chopped nuts; for nut-free sub with sunflower/pumpkin/melon seeds
  • 2 tsp Dried Cranberries separate them if stuck in clumps
  • 2 tsp Extra Virgin Olive Oil if not available, use other high quality, cold pressed, neutral flavored oil
  • 1 tbsp Shredded Parmesan cheese

Instructions
 

Cook steel-cut oats - yields 1/2 cup cooked, seasoned oats

  • Measure 1/4 cup steel-cut oats in a small stainless-steel bowl (should fit inside a pressure cooker for pot-in-pot cooking)
    Add 1/2 cup water, 1/8 tsp salt, black pepper, crushed red pepper
    seasoned oats
  • Place a rack/trivet in the pressure cooker pot; add 1 1/2 -2 cups water - enough to just cover the rack/trivet.
    Place the container with the oats on the rack. Close the lid and pressure cook for 5 minutes at high pressure Allow natural pressure release before opening the lid (may take 10-15 min).
    Note:
    If using a stove-top pressure cooker that 'whistles':
    1. Decrease heat to low-medium after the first 'whistle'
    2. Start measuring time - cook for 5 minutes, before turning heat off
    3. Transfer the pressure cooker away from the hot stove after cooking is done, to cool faster and allow quicker release of pressure.
    For all types of pressure cookers:
    If the pressure is not fully released after 10 min, you may manually vent to release residual pressure.
    Be careful! Don't let your fingers get in the way of the released steam- it can cause serious steam-burns!

Make Raspberry Vinegar Marinade

  • Mix 2 tbsp Raspberry Vinegar with 1 tsp sugar, 1/4 tsp each of salt and freshly crushed black pepper.
  • Divide marinade into 3 portions:
    1 tsp for marinating the onions
    2 tsp for massaging the Kale
    Save the rest (about 1 tbsp) to add at the end - use as needed for adjusting taste/flavor - you will probably need all of it.

Marinate Red Onions

  • Slice red onions lengthwise. OK to use white or yellow onions, but red onions look prettier.
    red onion slices
  • Place in a bowl and add 1 tsp prepared marinade. Mix well - try to separate the fleshy slices - if they're stuck, you may need to slice off a thin section of the root end to help separate them. Mince this sliced off section (with part of the root) and add it to the sliced onions being marinated.
    Note:
    1. Watch the color change from purplish to reddish as it marinates.
    2. Set aside a small portion (about 8-10 slivers) to use as garnish at the end.

Prep and 'massage' the Kale with the prepared marinade

  • Meanwhile, prep the Kale.
    Rinse 2-3 medium sized stems of curly Kale. Be sure to check for dirt that may be trapped within the curls of the leaves - I like to run my fingers through the curls and visually inspect it closely.
    Rinse thoroughly in a colander, then towel-dry to remove residual moisture. Wipe the inside of the curly leaves to wick away any trapped water.
    Snip off 1/4 inch of the stem ends, then tear/strip the leaves from the stems -Don't throw the stems!
    Bundle the leaves and slice into ribbons. Turn 90 degrees and cut across the ribbons to chop. Then bundle the stems and slice them thinly.
    curly kale chopped
  • Transfer the Kale (leaves and stems) to a medium salad bowl (1 1/2 - 2 qt/L) and add 2 tsp of the prepared vinegar marinade. Add 1/2 tsp Extra-Virgin Olive Oil (or other oil you are using) and mix with your hands - for food safety, be sure to carefully wash your hands first!
    Gently squeeze the leaves in your fist as you mix, to draw out the juices from the kale. If you prefer, you could also massage the kale with the back of a spoon, pressing down a little as you mix.
    Note: The Kale quickly wilts and its volume shrinks a lot: the 2 cups you started with goes down to about 1/2 cup.
    Set the bowl of massaged Kale aside while you prepare the remaining ingredients.

Prep the remaining ingredients

  • Dice the zucchini: you will probably need about 1/4 of a small-medium zucchini.
    zucchini -small dice
  • By this time, the residual pressure in the cooker has probably been released. Open the lid and carefully remove the insert container with the cooked oats:
  • Use a sturdy pair of pot-lifter tongs (or a thick towel) to do this - it will still be quite hot!
    Indian style Tongs
  • Fluff the cooked oats with a fork or with your fingers or a fork.
    With a wet fork, flip over portions of the cooked oats (see pic) and let it cool for a couple of minutes.
    Then dip your fingers in a bowl of cool water and gently separate the grains so they're not stuck together in clumps.
  • Fluffed oats
    Note:
    This picture shows about 1 cup cooked oats - I made a double batch with 1/4 cup dry steel-cut oats, so I can stash some in my freezer!
    if you decide to the same thing, you will need to measure out 1/2 cup to use in this recipe.
    Of course, if you cook only 2 tbsp oats, as per the directions given above, you should have about 1/2 cup cooked oats - no need to measure! Use it all.
    cooked, seasoned oats
  • Add the fluffed oats, zucchini and marinated onions to the Kale - remember to save a few slices of the marinated onions for garnish.
    kale salad
  • Add the cranberries and mix everything. Set aside until it's time to serve.
    Kale salad

Just before serving: Prep the avocado and apples (they tend to darken quickly if done too much in advance)

  • Dice the apples. You will need about 1/4 of a medium-large apple. You don't need to peel the apple.
    apples diced small
  • Dice the avocado - you will need about 1 small-medium avocado.
    avocado
  • Finish assembling the salad just before serving:
    Add the apples, avocado and sliced almonds.
    assembling kale salad
  • Add shredded Parmesan cheese, then drizzle the remaining dressing (about 1 tbsp) and 1 1/2 tsp Extra Virgin Olive Oil all over.
    salad with Parmesan
  • Mix with salad tongs and serve immediately. Garnish with a few slices of marinated onion.
    Enjoy by itself as a light meal , or serve alongside a soup.... sandwich.... pasta.... Pulao....or whatever else you want to have ... even Pizza!
    Why not?
    Enjoy!
    Kale apple-oats salad

Notes

No Steel-cut Oats available?
Use one of these alternatives instead:
  • Quinoa - white variety preferred - gluten-free
    • 3 tbsp Quinoa, cook with 1/2 cup water and seasonings (salt, black pepper and crushed red pepper)
      • in pressure cooker (pot-in-pot style), as described for oats in main recipe directions ; cook 5 min at full pressure
      • or on the stove-top, in a small (1 qt/L) heavy bottom saucepan
  • Bulgur: (fine/medium grain size): this is NOT gluten-free
    • 3 tbsp Bulgur
      • Add 1/4 cup boiling water and seasonings (salt, black pepper and crushed red pepper)
      • Cover and set aside for 15-20 min.
  • Cracked Wheat: (fine/medium grain size): this is NOT gluten-free
    • 2 tbsp cracked wheat: dry roast until it browns and begins to pop, then cook with 1/4 cup water and seasonings (salt, black pepper and crushed red pepper), by one of the following methods:
      • in pressure cooker (pot-in-pot style), as described for oats in main recipe directions - cook 5 min at full pressure
      • or on the stove-top, in a small (1 qt/L) heavy bottom saucepan
  • Couscous: tiny sized granules, (Moroccan style): this is NOT gluten-free
    • 3 tbsp Couscous, dry roast until it begins to brown
      • Add 1/4 cup boiling water and seasonings (salt, black pepper and crushed red pepper)
    • Cover and set aside for 15-20 min
Raspberry-infused vinegar
If you don't have raspberry vinegar, you can quickly infuse some raspberry flavor into apple cider vinegar or red wine vinegar
  • Simply mash 1-2 fresh/frozen raspberries with a fork
    • It's easier to mash frozen, slightly thawed raspberries than fresh ones
    • you could also use a lemon squeezer to mash the raspberries,
      • collect the juice as well as the raspberry pulp
  • Add mashed raspberries to 2 tbsp vinegar and stir well.
If you don't have fresh/frozen raspberries on hand, you can use 1 tsp raspberry jam/preserves instead: it's not quite as good as fresh/frozen raspberries, but works well in a pinch.
 
Storing Leftovers:
Store leftover salad in a glass/ceramic lidded container. Store in the refrigerator. I do not recommend storing this salad in the freezer
  • Consume within 2 days
    • the avocado and apples will start browning, but they are still safe to eat.

Nutrition

Calories: 147kcalCarbohydrates: 15gProtein: 3gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 1mgSodium: 215mgPotassium: 262mgFiber: 4gSugar: 6gVitamin A: 1146IUVitamin C: 16mgCalcium: 59mgIron: 1mg
Keyword Apple Cider Vinegar, Apples, Avocado, Bean salad, Bulgur, Cracked wheat, Curly Kale, Dried cranberries, Gluten-free, Marinated onions, Quinoa, Raspberry vinegar, Red onions, Red Wine vinegar, Sliced Almonds, Steel-cut oats, zucchini
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