Kale Slaw with Toasted Walnuts

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This kale slaw recipe is a great alternative to traditional high fat slaw recipes. Granted, traditional coleslaw features cabbage and possibly other veggies, but it is usually made with mayonnaise and other less-than-desirable ingredients. This slaw not only cuts the saturated fat content of your usual slaw, it also includes kale, which is a SUPERFOOD, so it is packed with nutrients. This nutrient dense food provides a wealth of vitamins as well as phytochemicals that may help prevent age related Cataracts and Macular Degeneration.

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We love this kale slaw and toasted walnuts because it is perfect serve as a side dish or as a main course for lunch. It is also a great option when you need to bring a dish to a cookout or office gathering. The slaw is light and healthy, but it is packed with flavor. Even if people have never tasted kale before, they will fall in love with this super slaw. Best of all, it is simple to make. You can whip up a batch of kale slaw in a short time, so there is no need to worry about spending a long time in the kitchen preparing a healthy dish. This slaw truly dispels the myth that healthy food is complicated or filled with exotic ingredients. The walnuts add a little healthy fat and crunch, and the recipe is reminiscent of the kale salad featured at many local markets.

Whether you are looking for a substitute picnic dish to replace a traditional coleslaw or you love kale, and you want to know as many ways to prepare it as possible, you will love this kale slaw with toasted walnuts.

Kale Slaw with Toasted Walnuts

6 Servings

Kale Slaw with Toasted Walnuts

Yields: 6 servings | Serving size: 1 cup | Calories: 158 | Total Fat: 15 g | Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 0 mg | Sodium: 105 mg | Carbohydrates: 5 g | Dietary fiber: 1 g | Sugars: 3 g | Protein: 1 g | SmartPoints (Freestyle): 5 |

Ingredients

  • 1/4 cup minced walnuts
  • 1 bunch kale
  • 1 large carrot, peeled and shredded
  • 1/3 cup red wine vinegar
  • 1/3 cup fruity extra virgin olive oil
  • 1 tablespoon honey
  • 1/2 teaspoon ground ginger
  • 1 clove garlic, minced
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon kosher or sea salt salt, more to taste

Instructions

  1. Preheat oven to 325 degrees. Place walnuts on a cookie sheet and toast until fragrant, about 10 minutes. Cool to room temperature.
  2. Cut center stalk away from leaves and discard. Rinse kale and pat dry with a paper towel. Using a knife, cut kale leaves into thin strips. Add kale leaves, 2 tablespoons red wine vinegar, 1 tablespoon olive oil, and ¼ teaspoon salt to a large mixing bowl. Using your hands, rub kale until it begins to wilt, about 3 minutes. Add carrot shreds, toss and set aside.
  3. Add to a blender, remaining red wine vinegar and olive oil along with honey, ginger, garlic, black pepper and kosher salt to taste, blend until combined.
  4. (Optional, if you prefer not to use your hands...steam kale just until wilted, add carrot shreds. Add all remaining ingredients, except walnuts, in a blender and blend until combined and smooth. Add to kale and carrots, toss to combine...sprinkle on walnuts).
  5. Add toasted walnuts to Kale, drizzle with dressing and toss to combine.
https://skinnyms.com/kale-slaw-with-toasted-walnuts/

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15 Comments on "Kale Slaw with Toasted Walnuts"

  1. Marcia Mullins  April 25, 2012

    Would love to see complete nutritional information on all of your recipes. 

    Reply
    • skinnyms  April 25, 2012

      Marcia, We do nutritional data on all recipes. Is there a recipe missing the info?

      Reply
  2. Pamela Garcia  April 25, 2012

    I am not a kale fan, but thanks for the post, I know a few who are and I will pass this onto them. 

    Reply
    • skinnyms  April 25, 2012

      Pamela,

      Thanks you!

      Reply
  3. Lois  April 25, 2012

    YUM!  I am a new fan of kale and don't know much about cooking with it yet – can't wait to try this!!

    Reply
    • skinnyms  April 25, 2012

      Lois, Good for you! Let us know what you think. 🙂

      Reply
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  5. Kmc552  June 7, 2012

    If I don’t have a fruity olive oil should I add lemon or lime juice?

    Reply
  6. Kmc552  June 7, 2012

    If I don’t have a fruity olive oil should I add lemon or lime juice?

    Reply
    • Skinny Ms.  June 8, 2012

      A little lemon juice, would work…1 teaspoon should be good.

      Reply
  7. Debbie J  November 4, 2012

    This is my favorite kale salad. Plus it keeps a long time so it's great for lunches. I just keep the walnuts separate and top before eating so they stay crunchy.

    Reply
  8. Ginny  March 17, 2013

    Sounds yummy! I read a trick to pour hot water from a tea kettle over cabbage to soften it up a bit for slaw. Might work for this and less dishes!

    Reply
  9. Jennifer Hochstein Studwell  August 13, 2013

    I cannot see where the recipe says to add the clove of garlic. Sound delish but I would love clarification on that!

    Reply
    • Skinny Ms.  August 14, 2013

      Directions
      Preheat oven to 325 degrees. Place walnuts on a cookie sheet and toast until fragrant, about 10 minutes. Cool to room temperature. Cut center stalk away from leaves and discard. Rinse kale and pat dry with a paper towel. Using a knife, cut kale leaves into thin strips. Add kale leaves, 2 tablespoons red wine vinegar, 1 tablespoon olive oil, and ¼ teaspoon salt to a large mixing bowl. Using your hands, rub kale until it begins to wilt, about 3 minutes. Add carrot shreds, toss and set aside. Add to a blender, remaining red wine vinegar and olive oil along with honey, ginger, black pepper and kosher salt to taste, blend until combined. (Optional, if you prefer not to use your hands…steam kale just until wilted, add carrot shreds. Add all remaining ingredients, except walnuts, in a blender and blend until combined and smooth. Add to kale and carrots, toss to combine…sprinkle on walnuts). Add toasted walnuts to Kale, drizzle with dressing and toss to combine.

      Reply
    • SkinnyMs  March 3, 2014

      Mince the garlic and whisk it into the dressing.

      Reply

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