Crunchy Kale Salad with Yogurt Vinaigrette

Vegetarian
Health score
29%
Crunchy Kale Salad with Yogurt Vinaigrette
10 min.
4
327kcal

Suggestions


Welcome to a delightful culinary experience with our Crunchy Kale Salad with Yogurt Vinaigrette! This vibrant salad is not just a feast for the eyes but also a powerhouse of nutrition, making it the perfect addition to any meal. Whether you're looking for a refreshing side dish, a light starter, or a healthy snack, this salad checks all the boxes.

In just 10 minutes, you can whip up a dish that serves four, making it ideal for gatherings or a quick family dinner. The star of this recipe is the kale, which is massaged to perfection, enhancing its texture and flavor. Paired with a creamy yogurt vinaigrette that combines the tanginess of red wine vinegar and lemon juice with the richness of Greek yogurt, every bite is a burst of deliciousness.

To add an extra crunch, we incorporate Nature oats 'n honey protein granola, which not only elevates the texture but also provides a satisfying crunch. Dried cranberries bring a touch of sweetness, balancing the savory elements beautifully. With a caloric breakdown that emphasizes healthy fats and minimal carbs, this salad is as nutritious as it is tasty.

So, gather your ingredients and get ready to impress your friends and family with this easy-to-make, vegetarian delight that’s sure to become a staple in your kitchen!

Ingredients

  • bunch kale with stems removed
  • 0.3 cup olive oil 
  • 0.3 teaspoon salt 
  • 0.3 cup olive oil 
  • 0.3 cup vanilla yogurt 
  • tablespoons red wine vinegar 
  • tablespoon juice of lemon 
  • teaspoons dijon mustard coarse-grained
  • teaspoon garlic finely chopped
  • 0.3 cup cereal 
  • 0.3 cup cranberries dried

Equipment

  • food processor
  • bowl
  • blender

Directions

  1. In large bowl, mix kale, 1/4 cup olive oil and the salt. Massage with your hands 2 to 3 minutes or until kale softens slightly.
  2. In blender or food processor, place Yogurt Vinaigrette ingredients. Cover; blend or process until smooth.
  3. Divide kale among 4 plates.
  4. Drizzle with vinaigrette; top with granola and dried cranberries. Pass any remaining dressing.

Nutrition Facts

Calories327kcal
Protein3.31%
Fat78.15%
Carbs18.54%

Properties

Glycemic Index
23.5
Glycemic Load
0.11
Inflammation Score
-9
Nutrition Score
14.970434805621%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.03mg
Luteolin
0.03mg
Isorhamnetin
7.67mg
Kaempferol
15.21mg
Myricetin
0.19mg
Quercetin
7.71mg

Nutrients percent of daily need

Calories:326.91kcal
16.35%
Fat:29.23g
44.97%
Saturated Fat:4.09g
25.57%
Carbohydrates:15.61g
5.2%
Net Carbohydrates:13.34g
4.85%
Sugar:9.57g
10.63%
Cholesterol:0.77mg
0.26%
Sodium:204.37mg
8.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.78g
5.57%
Vitamin K:143.98µg
137.12%
Vitamin A:3255.4IU
65.11%
Vitamin C:32.23mg
39.07%
Vitamin E:4.57mg
30.49%
Manganese:0.47mg
23.32%
Calcium:119.94mg
11.99%
Vitamin B2:0.16mg
9.56%
Fiber:2.27g
9.06%
Phosphorus:66.32mg
6.63%
Folate:25.37µg
6.34%
Iron:1.13mg
6.3%
Magnesium:22.33mg
5.58%
Potassium:193.78mg
5.54%
Vitamin B1:0.07mg
4.99%
Selenium:3.37µg
4.81%
Vitamin B6:0.08mg
3.97%
Zinc:0.44mg
2.95%
Vitamin B3:0.54mg
2.68%
Copper:0.05mg
2.58%
Vitamin B5:0.19mg
1.91%
Vitamin B12:0.09µg
1.44%