Kale Salad with Balsamic, Pine Nuts, and Parmesan

Gluten Free
Popular
Health score
52%
Kale Salad with Balsamic, Pine Nuts, and Parmesan
25 min.
6
177kcal

Suggestions


Welcome to a delightful culinary experience with our Kale Salad featuring Balsamic, Pine Nuts, and Parmesan! This vibrant dish is not only a feast for the eyes but also a powerhouse of flavor and nutrition. Perfectly gluten-free and popular among health-conscious eaters, this salad is an ideal side dish, antipasti, or even a light snack that can elevate any meal.

In just 25 minutes, you can whip up a refreshing salad that serves six, making it perfect for gatherings or family dinners. The star of this recipe is the fresh Lacinato kale, known for its rich, earthy flavor and impressive health benefits. Combined with the sweetness of dried cranberries and the crunch of toasted pine nuts, each bite is a delightful contrast of textures and tastes.

The dressing, a harmonious blend of balsamic vinegar, olive oil, and honey, adds a tangy sweetness that perfectly complements the savory notes of grated Parmesan cheese. With a caloric breakdown that emphasizes healthy fats and protein, this salad not only satisfies your taste buds but also nourishes your body.

So, whether you're looking to impress guests at a dinner party or simply want to enjoy a nutritious meal at home, this Kale Salad with Balsamic, Pine Nuts, and Parmesan is sure to become a favorite in your recipe repertoire. Dive into this deliciously healthy dish and savor the goodness!

Ingredients

  • 0.3 cup cranberries dried sweetened whole chopped (or golden raisins or currants)
  • 0.3 cup pinenuts (can substitute slivered almonds)
  • pound destemmed lacinato/dinosaur kale fresh dry rinsed (also called Tuscan kale or dinosaur kale)
  • 0.3 cup balsamic vinegar 
  • Tbsp olive oil 
  • Tbsp seasoned rice vinegar 
  • Tbsp honey 
  • teaspoon salt 
  • 0.5 teaspoon pepper 
  • 0.3 cup parmesan cheese packed grated

Equipment

  • bowl
  • frying pan
  • knife
  • whisk

Directions

  1. Toast the pine nuts:
  2. Heat a small skilled on medium high heat.
  3. Spread the pine nuts in an even layer on the bottom of the pan, cook, stirring occasionally, until lightly browned. Then remove to a bowl to allow to cool.
  4. Hint when toasting nuts: do not take your eyes off of them! Nuts can go from browned to burned very quickly.
  5. Prep the kale: Use a sharp knife to cut out the tough midrib of each kale leaf, and discard or compost. Slice the leaves crosswise into thin, 1/4 inch wide, slices.
  6. The easiest way to do this is to work with a small bunch of leaves at a time, stack the leaves and roll them into a loose cigar shape. Then using a sharp knife, work from one end of the "cigar" to the other, slicing a 1/4 inch off from the end.
  7. Place the kale slices into a large bowl.
  8. Make the dressing: In a smaller bowl, whisk together the balsamic vinegar, olive oil, rice vinegar, honey, salt, and pepper.
  9. Dress the kale and toss with nuts and cranberries: A half hour to an hour before serving, toss the kale together with the toasted pine nuts, the dried cranberries, and the dressing, allowing the kale to marinate a bit.
  10. Right before serving, stir in the grated Parmesan cheese.

Nutrition Facts

Calories177kcal
Protein10.28%
Fat59.46%
Carbs30.26%

Properties

Glycemic Index
37.71
Glycemic Load
2.56
Inflammation Score
-10
Nutrition Score
21.321739251847%

Flavonoids

Cyanidin
0.18mg
Delphinidin
0.01mg
Catechin
0.08mg
Epigallocatechin
0.16mg
Epicatechin
0.04mg
Eriodictyol
0.01mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
18mg
Kaempferol
35.4mg
Myricetin
0.12mg
Quercetin
17.32mg

Nutrients percent of daily need

Calories:177.03kcal
8.85%
Fat:12.35g
19%
Saturated Fat:1.98g
12.38%
Carbohydrates:14.14g
4.71%
Net Carbohydrates:9.97g
3.63%
Sugar:9g
10%
Cholesterol:3.63mg
1.21%
Sodium:503.68mg
21.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.8g
9.6%
Vitamin K:299.78µg
285.5%
Vitamin A:7589.33IU
151.79%
Vitamin C:70.64mg
85.62%
Manganese:0.69mg
34.63%
Calcium:249.72mg
24.97%
Vitamin E:3.17mg
21.15%
Vitamin B2:0.35mg
20.48%
Fiber:4.17g
16.67%
Folate:49.86µg
12.46%
Magnesium:44.47mg
11.12%
Phosphorus:99.78mg
9.98%
Potassium:333.34mg
9.52%
Iron:1.62mg
9.01%
Vitamin B1:0.1mg
6.65%
Vitamin B6:0.13mg
6.3%
Vitamin B3:1.15mg
5.73%
Copper:0.11mg
5.67%
Zinc:0.69mg
4.58%
Selenium:2.46µg
3.52%
Vitamin B5:0.13mg
1.26%