Creamy Kale Salad

Gluten Free
Health score
5%
Creamy Kale Salad
Download PDF
Side DishLunchMain CourseMain Dish
140 min.
8
483kcal

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Ingredients

  • 4 cups kale chopped (ribs removed)
  • 1  lemon zest juiced
  • 0.3 cup mayonnaise 
  • 0.5 cup yogurt plain greek-style
  • 3 tablespoons raisins 
  • 0.3 cup onion red chopped
  • 2 teaspoons sugar 
  • 3 tablespoons sunflower seeds 

Equipment

  • bowl
  • whisk

Directions

  1. Mix kale, red onion, and raisins in a large bowl.
  2. Whisk yogurt, mayonnaise, sugar, lemon zest, and lemon juice together in a bowl; pour over the kale mixture and toss to coat. Refrigerate 2 hours to overnight.
  3. Sprinkle sunflower seeds over the salad and toss to serve.

Nutrition Facts

Calories483kcal
Protein17.64%
Fat75.64%
Carbs6.72%

Properties

Glycemic Index
28.24
Glycemic Load
3.28
Inflammation Score
-2
Nutrition Score
12.168260931969%

Flavonoids

Isorhamnetin
0.25mg
Kaempferol
0.03mg
Quercetin
1.01mg

Nutrients percent of daily need

Calories:483.25kcal
24.16%
Fat:40.87g
62.88%
Saturated Fat:15.97g
99.8%
Carbohydrates:8.16g
2.72%
Net Carbohydrates:7.3g
2.65%
Sugar:1.79g
1.99%
Cholesterol:92.29mg
30.76%
Sodium:113.81mg
4.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.45g
42.89%
Selenium:23.68µg
33.83%
Zinc:4.84mg
32.26%
Vitamin B12:1.93µg
32.16%
Vitamin B6:0.51mg
25.61%
Vitamin B3:4.91mg
24.57%
Phosphorus:190.93mg
19.09%
Vitamin B2:0.31mg
18.27%
Iron:2.31mg
12.84%
Vitamin K:13.2µg
12.58%
Vitamin B1:0.16mg
10.45%
Vitamin E:1.55mg
10.35%
Potassium:356.02mg
10.17%
Magnesium:36.04mg
9.01%
Copper:0.16mg
8.08%
Manganese:0.1mg
4.81%
Folate:14.5µg
3.63%
Fiber:0.87g
3.48%
Calcium:32.93mg
3.29%
Vitamin C:1.69mg
2.05%
Vitamin D:0.25µg
1.67%
Vitamin B5:0.11mg
1.07%
Side DishLunchMain CourseMain DishDinnerSaladOnionsGluten Free
Source:Allrecipes

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