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Home » All posts » Side Dishes

Cauliflower Kale Salad with Apricots & Toasted Hazelnuts

Updated: Nov 16, 2023 · Published: Sep 11, 2019 by Laura Yautz · This post may contain affiliate links · Leave a Comment

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A show stopping side dish for your holiday meal, this roasted Cauliflower Kale Salad delivers! Featuring delicious caramelized cauliflower tossed in a bit of poultry seasoning, paired with juicy and sweet dried apricots and toasty hazelnuts, all over a bed of sweet and earthy massaged kale, this is the crowd pleasing salad you've been searching for!

Large serving dish with kale and cauliflower on it, with serving utensils.

Salads don't have to be boring, and this roasted cauliflower and kale salad recipe proves it! It's practically begging to be made for your next special occasion! But it's also easy enough to make for an average night in. You can also toss in a can of chickpeas to make it a whole meal if you like!

Make sure to explore some of our other healthy holiday sides, including Roasted Acorn Squash with Sage Pesto, Stuffed Honeynut Squash, and Roasted Maple Curry Carrots!

Jump to:
  • What makes Cauliflower Kale Salad heart healthy?
  • Ingredients
  • Instructions
  • Substitutions
  • Equipment
  • Storage
  • Top tip
  • FAQ
  • Related
  • Pairing
  • 📖 Recipe
  • Food safety

What makes Cauliflower Kale Salad heart healthy?

Cauliflower is a cruciferous vegetable, which is a vegetable group that often gets recognized for its anticancer properties. But cauliflower is also great for your heart! It's high in fiber and antioxidants, notably, vitamin C; both important in heart health.

Kale is also a cruciferous vegetable, so it boasts many of the same benefits of cauliflower, PLUS it's high in vitamin K - something to take note of if you are on blood thinners.

Onions are a member of the allium family, like garlic. This group of vegetables tends to have cholesterol-lowering abilities, making them a great choice for seasoning dishes without a lot of salt (a quick sauté of any allium vegetable and you're in business!).

Dried apricots lend a perfectly sweet contrast to other ingredients. With their vibrant color, you can expect them to be high in vitamin A, but you might not expect them to be a good source of vitamin E, copper, and iron. Remember, a little goes a long way with dried fruit - they're almost like candy! Almost.

Finally, hazelnuts. Nuts in general are known for their heart healthy benefits, and hazelnuts (AKA filberts) are no different. I find hazelnuts to be drier and crunchier than other nuts, which made them a unique addition here. Though high in fat, it's almost entirely monounsaturated fat; the healthiest kind of fat. Hazelnuts are also good sources of other heart healthy nutrients, like vitamin E, manganese, and copper.

Ingredients

Simple, seasonal ingredients is what we're after for our cauliflower kale salad.

Ingredients for Cauliflower Kale Salad.
  • Cauliflower
  • Onion
  • Celery
  • Poultry Seasoning and Ground Pepper
  • Olive Oil
  • Kale
  • Dried Apricots
  • Hazelnuts
  • Orange

See recipe card for quantities.

Instructions

If the ingredients aren't simple enough, try the process! Here's what you'll do.

Half of a head of cauliflower on a cutting board.

First prepare the cauliflower, by cutting the head in half.

Half of a head of cauliflower with the center stem cut out.

Remove the stem by cutting into it on the bias, and discard.

Cauliflower cut into small florets on a cutting board.

Now cut the cauliflower into bit sized pieces.

Chopped cauliflower, celery, and onions on a baking sheet.

Chop the rest of the vegetables, and place them all on a baking sheet.

Chopped vegetables tossed with herbs and oil, on a baking sheet.

Toss with oil and herbs and bake until completely roasted.

Hazelnuts in a roasting pan.

In the last 5 minutes of roasting, you can put the hazelnuts in the oven in a separate pan to toast, if they are raw.

Kale in a large bowl, with a hand massaging it.

Meanwhile, remove the kale from the stems, and tear into bite sized pieces. In a large bowl, drizzle with oil and a little salt, and massage the kale.

Massaged kale in a large metal bowl.

Continue until the volume is reduced by about half, and the kale is bright green.

Bowl of massaged kale, with orange juice being poured into it.

Pour in juice from the orange, and toss to coat.

Chopped dried apricots on a cutting board.

Chop the apricots and hazelnuts. Assemble the salad by layering the kale on a large platter, then topping with the cauliflower, hazelnuts, and apricots. See the image below.

Hint: massaging the kale makes it more tender and less bitter. While it's technically an optional step, it goes a long way in making the final dish crave-able!

Overhead picture of kale cauliflower salad on a large serving platter.

Substitutions

Salads are really versatile and customizable! Here are some substitutions you may want to try in case some ingredients are sold out!

  • Greens - instead of kale, you can use spinach, or any other type of lettuce you like. You'll skip the massage step too.
  • Cauliflower - use broccoli or Brussels sprouts if cauliflower isn't your speed
  • Apricots - try dried cherries or apples instead of apricots

Equipment

Besides the basic cutting board and knife, measuring cups*, etc., you'll want a few kitchen tools to make kale cauliflower salad easier.

You'll want a half sheet pan*, which will ensure your vegetables have plenty of space to roast properly instead of steaming, which can happen if they are crowded on the baking sheet.

I also like to line the pan to make for easy clean up. I prefer silicone baking mats*, or parchment paper for this.

Lastly, you will want a citrus juicer* or squeezer to make quick work of that orange. If you don't have one, you can use a beater from a hand mixer to extract the juice.

*Note that these are affiliate links, and I may receive a small commission at no additional charge to you. Thanks for your support!

Storage

Leftovers will store well for about 3 days in the refrigerator.

Top tip

Do not overcook the cauliflower! This will result in a mushy topping for your salad. Roast until you can start to see char on the cauliflower, but it is still crisp-tender.

Kale salad on a small plate.

FAQ

Are there any substitutes for dried apricots?

Yes, dried apricots can be substituted with other dried fruits like raisins, dried cherries, or even small pieces of dried apple. The point is to add a hint of sweetness to contrast the robust flavors.

Can we use another type of nut instead of hazelnuts?

Yes, you can substitute hazelnuts with other nuts like almonds or walnuts. Experiment and find what suits your palate the best. Just make sure your choice of nuts is toasted to bring out the most flavor.

Do I have to massage the kale?

Sounds funny doesn't it? Technically no. But massaging it makes it more tender and less bitter. It's easier to eat that way, plus it ensures the oil reaches every nook and cranny of the kale leaves.

Related

Looking for more healthy holiday recipes? Try these:

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    White Bean Quesadillas with Caramelized Onions, Kale, and Butternut Squash

Pairing

These are my favorite dishes to serve with Cauliflower Kale Salad:

  • Slices of roasted acorn squash on a plate over sage pesto with pepitas.
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  • Large casserole dish with stuffing, and a spoon.
    Apple Sage Stuffing
  • Overhead shot of creamy mushroom soup with kale in a bowl.
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📖 Recipe

Large serving dish with kale and cauliflower on it, with serving utensils.

Cauliflower Kale Salad with Apricots and Toasted Hazelnuts

Laura Yautz
A delightfully easy salad featuring seasonal cauliflower, onions, and celery, seasoned with all the flavors of Fall!
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Prep Time 10 minutes mins
Cook Time 25 minutes mins
Total Time 35 minutes mins
Course Holiday, Salad, Side Dish, vegetable
Cuisine American
Servings 6
Calories 195 kcal

Equipment

  • Measuring Cups and Spoons
  • Half Sheet Pan
  • Silicone Baking Mat
  • Citrus Juicer

Ingredients
  

  • 4 cups Cauliflower florets and pieces (about 1 small head or use frozen)
  • 1 medium Onion chopped
  • 1 cup chopped Celery
  • 2 tablespoon Olive oil
  • 1 teaspoon Poultry Seasoning
  • ½ teaspoon Ground Pepper
  • 1 bunch Curly Leaf Kale about 6 cups
  • 3 tablespoon Olive Oil
  • ¼ teaspoon Salt
  • 1 medium Orange juiced
  • ¼ cup diced Dried Apricots
  • ¼ cup toasted Hazelnuts roughly chopped

Instructions
 

  • Preheat oven to 425 degrees F.
  • Combine cauliflower, onion, celery, oil, and poultry seasoning on a large baking sheet. Bake for about 20-25 minutes, tossing periodically.
  • In the last 5 minutes of baking, put the hazelnuts in the oven in a separate pan to toast, if they are not already toasted.
  • Meanwhile, remove the kale from the stems, and tear into pieces. Place it in a large bowl.
  • Drizzle with 3 tablespoons olive oil and the salt, and massage the kale until it becomes bright green, and the total volume is reduced by around half.
  • Pour in the orange juice, and toss to coat. Taste, and add more juice or a pinch more salt if needed.
  • Chop the dried apricots.
  • Remove the cauliflower (and hazelnuts too, if you're toasting them) from oven when it is roasted to your liking, and allow to cool slightly.
  • Roughly chop the hazelnuts.
  • Use tongs to transfer the kale to a large serving platter or bowl. Top with the cauliflower mixture, and add the chopped apricots and hazelnuts.
  • Serve warm or room temperature, as desired.

Nutrition

Calories: 195kcal (10%)Carbohydrates: 14g (5%)Protein: 4g (8%)Fat: 15g (23%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 2gMonounsaturated Fat: 11gSodium: 147mg (6%)Potassium: 507mg (14%)Fiber: 4g (17%)Sugar: 7.5g (8%)Vitamin A: 218IU (4%)Vitamin C: 64mg (78%)Vitamin K: 106µg (101%)Calcium: 94mg (9%)Iron: 1.2mg (7%)Magnesium: 35mg (9%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword cauliflower recipes, healthy holiday recipes
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

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Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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