Kale Salad with Pinenuts, Currants and Parmesan

Gluten Free
Health score
39%
Kale Salad with Pinenuts, Currants and Parmesan
45 min.
8
201kcal

Suggestions


If you're looking for a vibrant and nutritious addition to your mealtime repertoire, this Kale Salad with Pine Nuts, Currants, and Parmesan is sure to impress! This gluten-free dish combines the earthy, robust flavors of Tuscan kale with the sweet bursts of dried currants and the delightful crunch of lightly toasted pine nuts. The salad's appeal lies not just in its taste, but in its diverse textures and nutritional benefits.

The preparation is simple, allowing the freshness of the ingredients to shine through while delivering a punch of flavor with the right balance of tanginess from the white balsamic vinegar and the brightness of the honey. The addition of shavings of rich Parmesan cheese brings a savory depth that will make you want to come back for seconds.

This kale salad is not just a side dish; it can easily transform into a satisfying lunch or even a main course. With only 201 calories per serving, it’s a guilt-free option that’s perfect for anyone looking to indulge in healthy eating without sacrificing flavor. Plus, with just 45 minutes from prep to plate, you can whip up this delightful dish any day of the week. Gather your ingredients, and let’s get ready to enjoy a salad that’s anything but ordinary!

Ingredients

  • tablespoons currants dried
  • tablespoon honey 
  • pound kale thinly sliced
  • tablespoon olive oil extra virgin extra-virgin
  • servings parmesan 
  • tablespoons pinenuts lightly toasted
  • teaspoon salt 
  • tablespoon rice vinegar 
  • tablespoons balsamic vinegar white divided

Equipment

  • bowl
  • whisk

Directions

  1. Place currants in small bowl; add 5tablespoons white balsamic vinegar.
  2. Letsoak overnight.
  3. Drain currants.
  4. Whisk remaining 2 tablespoons whitebalsamic vinegar, rice vinegar, honey, oil,and salt in large bowl.
  5. Add kale, currants,and pine nuts; toss to coat.
  6. Let marinate20 minutes at room temperature, tossingoccasionally. Season to taste with salt andpepper.
  7. Sprinkle cheese shavings oversalad and serve.

Nutrition Facts

Calories201kcal
Protein25.2%
Fat52.9%
Carbs21.9%

Properties

Glycemic Index
29.53
Glycemic Load
3.32
Inflammation Score
-10
Nutrition Score
21.449565358784%

Flavonoids

Isorhamnetin
13.38mg
Kaempferol
26.54mg
Quercetin
12.8mg

Nutrients percent of daily need

Calories:201.27kcal
10.06%
Fat:12.06g
18.56%
Saturated Fat:5.39g
33.69%
Carbohydrates:11.24g
3.75%
Net Carbohydrates:8.65g
3.14%
Sugar:7.37g
8.19%
Cholesterol:20.4mg
6.8%
Sodium:806.4mg
35.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.93g
25.86%
Vitamin K:224.16µg
213.49%
Vitamin A:5902IU
118.04%
Vitamin C:53.17mg
64.44%
Calcium:507.17mg
50.72%
Manganese:0.64mg
31.98%
Phosphorus:260.32mg
26.03%
Vitamin B2:0.31mg
18.14%
Selenium:7.34µg
10.48%
Fiber:2.59g
10.35%
Magnesium:41.3mg
10.32%
Folate:38.53µg
9.63%
Zinc:1.24mg
8.26%
Iron:1.49mg
8.26%
Potassium:286.14mg
8.18%
Vitamin B6:0.12mg
6.24%
Vitamin E:0.93mg
6.2%
Vitamin B1:0.09mg
6.06%
Vitamin B12:0.36µg
6%
Vitamin B3:0.92mg
4.62%
Copper:0.09mg
4.44%
Vitamin B5:0.2mg
1.99%
Source:Epicurious