Broccoli Matchsticks and Kale Salad

Gluten Free
Broccoli Matchsticks and Kale Salad
30 min.
30
93kcal

Suggestions


Introducing a delightful dish that is both vibrant and nutritious: the Broccoli Matchsticks and Kale Salad! Perfectly suited for any occasion, this gluten-free recipe is a fantastic side dish or starter that will impress your family and friends. With a readiness time of just 30 minutes, it makes for the perfect addition to your meal prep or a spontaneous snack. Each serving contains only 93 calories, allowing you to indulge without the guilt.

The star of this salad is undoubtedly the fresh, crunchy broccoli stems, which are meticulously julienned to create matchstick-like pieces that are not only visually appealing but also packed with flavor. Combined with the tender and nutrient-dense kale, this dish offers a satisfying crunch that is enhanced by the toasted hazelnuts, giving each bite a wonderful nutty aroma. The addition of sautéed leeks provides a subtle sweetness, perfectly balancing the earthy flavors.

A drizzle of extra-virgin olive oil and a splash of freshly squeezed lemon juice bring bright acidity to the mix, while the Pecorino Romano or Manchego cheese adds a creamy touch that elevates the overall taste. Tossed together and seasoned with just the right amount of salt and pepper, this salad is a celebration of fresh ingredients and vibrant flavors. Serve it as an antipasto, a refreshing starter, or even as a light snack; it's a versatile dish that everyone will love!

Ingredients

  • cup broccoli stems julienned peeled
  • 0.5 cup hazelnuts toasted chopped
  • pound kale thinly sliced
  •  leeks white green thinly sliced
  • tablespoons juice of lemon freshly squeezed
  • 0.5 cup manchego cheese fresh shredded
  • 0.3 cup olive oil extra-virgin
  • 30 servings pepper freshly ground
  • 30 servings salt 

Equipment

  • bowl
  • frying pan
  • oven
  • kitchen towels

Directions

  1. Preheat the oven to 35
  2. Spread the hazelnuts in a pie plate and toast for about 13 minutes, or until the skins blister and the nuts are golden.
  3. Transfer to a kitchen towel and let cool. Rub off the skins and chop the nuts.
  4. Put the kale and broccoli stems in a bowl and season with salt. Using your hands, squeeze the vegetables to soften them slightly.
  5. In a medium skillet, heat the olive oil.
  6. Add the leeks and cook over moderate heat, stirring, until softened, about 3 minutes.
  7. Add the lemon juice and season with salt and pepper.
  8. Pour the dressing over the kale and broccoli and let stand for 2 minutes. Toss well to coat.
  9. Add the cheese and hazelnuts and season with pepper; toss again.
  10. Serve right away.

Nutrition Facts

Calories93kcal
Protein15.06%
Fat76.44%
Carbs8.5%

Properties

Glycemic Index
3.7
Glycemic Load
0.38
Inflammation Score
-2
Nutrition Score
3.9317391443512%

Flavonoids

Cyanidin
0.13mg
Catechin
0.02mg
Epigallocatechin
0.06mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.05mg
Hesperetin
0.14mg
Naringenin
0.01mg
Luteolin
0.07mg
Kaempferol
0.85mg
Myricetin
0.02mg
Quercetin
0.3mg

Nutrients percent of daily need

Calories:92.62kcal
4.63%
Fat:8.04g
12.37%
Saturated Fat:2.73g
17.09%
Carbohydrates:2.01g
0.67%
Net Carbohydrates:1.45g
0.53%
Sugar:0.49g
0.55%
Cholesterol:13.35mg
4.45%
Sodium:217.39mg
9.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.56g
7.13%
Vitamin K:13.52µg
12.88%
Vitamin C:9.07mg
11%
Manganese:0.18mg
9.19%
Vitamin B6:0.1mg
4.84%
Vitamin E:0.69mg
4.57%
Zinc:0.68mg
4.51%
Selenium:2.92µg
4.17%
Vitamin B12:0.23µg
3.91%
Vitamin B3:0.69mg
3.47%
Vitamin A:167.97IU
3.36%
Calcium:32.22mg
3.22%
Phosphorus:32.07mg
3.21%
Folate:12.27µg
3.07%
Iron:0.55mg
3.06%
Copper:0.06mg
2.83%
Vitamin B2:0.05mg
2.73%
Potassium:87.47mg
2.5%
Magnesium:9.58mg
2.39%
Vitamin B1:0.03mg
2.29%
Fiber:0.56g
2.23%
Source:My Recipes