This autumn kale salad with mushrooms and pecan nuts is on repeat at home for the last few weeks. I know it is still summer around here, but my taste buds are kind of ready for autumn. This salad recipe is a big favorite because it is crunchy and packed with earthy and deep flavors.
This kale salad with sauteed mushrooms and pecan is fragrant, fresh and delicate. Wait for the best part because the onion and apple are thinly sliced with a mandolin. So it melts in the mouth.
Pour over a delicious dressing that is sweet in taste (but not too much). It is ready to be devoured by the whole family. I love to make this salad from now until very late autumn. It is fresh, fulfilling but with intense flavors. It is magic.
What’s in this autumn kale salad?
Five (5) ingredients that combined together are an explosion of flavors: kale, sauteed mushrooms, red onion, red Gala apple, pecan nuts, and a delicious dressing with maple syrup and old-fashioned mustard.
What makes this salad so special ?
Have you ever tried to combine sauteed mushrooms and pecan nuts? It is absolutely fab fab fab and it reminds me of the coziness of autumn.
On the other side, by using a mandolin for the red onion and the red apple, you bring freshness and delicacy to this fabulous salad.
Investing in a mandolin is a great idea. First, it is really cheap (it starts from 10$). It is years since I got mine from the supermarket and I am so happy with it. I use it a lot, especially to make my delicious coleslaw or my apple tart.
If you don’t have one, using a sharp knife, try to slice the onion and the apple as thin as you can.
How to make sure your kale is perfect ?
Here is my typical routine when I use kale for salad. First I wash it and dry it quickly. Then I remove the ribs with a knife or by tearing up the leaves. Don’t throw out the ribs, you can still make green juice. Coming back to my kale, once the ribs are out, I chop my kale with a knife (bite-sized) and place it in a big salad bowl.
The most important part now is to add one tablespoon of olive oil over the kale and massage your kale for a few minutes using your hands. It will soften the kale. I love eating kale for salad because it adds some tender crunch to it.
Finally, we know that kale is the queen of the green for its benefits. So by eating it raw, you know you get your vitamins A, K, and C, manganese, and some vitamins B. It has a lot of antioxidants too. Great news it is very low in calories so get as much as you want !
Did you say sweet dressing?
It’s a simple dressing and it is a winning combination here with this autumn kale salad. You don’t need too much dressing as the kale was already massaged with olive oil.
All the ingredients for the dressing are in any pantry: olive oil, balsamic vinegar, maple syrup, mustard, gomasio, and fresh ground pepper. It is a 3-minute recipe as all you have to do is mix these ingredients together and pour it over this delicious autumn salad with kale and pecan nuts.
My top tip to avoid too much cleaning in the kitchen is to use a glass container (like a mason jar) with a lid. I place all the ingredients in it, screw on the lid, and shake it. So I pour as much dressing as I need. And I can keep any leftovers in the same jar in the fridge.
What mushrooms do I use?
Brown mushrooms are a key ingredient in this autumn salad. They are sauteed and the taste is divine.
I use brown mushrooms because of their deep flavor. In comparison, the brown ones have 6 times more calcium and 2 times more zinc than the white mushrooms. So it is great to change sometimes. But white mushrooms have their benefits too, as they have more protein and more fiber than the brown mushrooms.
Healthy autumn kale salad and…
Sweet, nutty, mushroomy tasty and so simple!
If you make it
If you make my healthy autumn kale salad with mushrooms and pecan nuts, tag me on Instagram as @live.and.taste and use #liveandtaste hashtag.
Feel free to ask me any question or leave me a comment (reply) below the recipe, I will be thrilled to reply to you.
Healthy greetings from Laetitia
AUTUMN KALE SALAD WITH MUSHROOMS AND PECAN NUTS
INGREDIENTS
SALAD
- 3 big curly kale laves (or a box)
- 1 tbsp olive oil - to massage the kale
- 250 gr brown mushrooms
- 1 tbsp olive oil - to saute the mushrooms
- 1 small red onion
- 1 small red apple
- 1 handful pecan nuts
DRESSING
- 1/3 cup + 1 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1/2 tbsp maple syrup
- 1/2 tbsp mustard with ancient grains
- Gomasio and fresh ground pepper to taste
INSTRUCTIONS
SALAD
- Wash the kale leaves. Remove the ribs and chop them into bite-sized. Place them into a large salad bowl and add 1 tbsp of olive oil. Using your hands massage the kale for 2 minutes. Set aside.
- Chop the mushrooms. Add them to a pan with 1 tbsp of olive oil. Add salt and pepper to taste. Saute for about 10 minutes or until brown.
- In the meantime, peel the onion and remove the 2 edges. Using a mandolin, cut your onion into thin slices. Place in the salad bowl with the kale.
- Chop pecan nuts. Add them to the salad bowl.
- At this time of the recipe, it is perfect to do the dressing (see below*). Set it aside.
- Last (to avoid the apple to brown), wash the apple (don't peel), cut it into 4 pieces, and remove the core. Using the same mandoline, slice the apple into thin slices.
- Add the sliced apple to the salad bowl.
- When the mushrooms are ready, add them to the salad and mix well. Pour the dressing and enjoy immediately.
DRESSING (*)
- Mix well all the ingredients together.
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