Kale Salad with Pinenuts, Currants and Parmesan

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

Suggestions


Discover the vibrant flavors of our Kale Salad with Pinenuts, Currants, and Parmesan—a delightful dish that is not only gluten-free but also a popular choice for any meal. This salad is perfect for those looking to enjoy a nutritious side dish or a light main course that is both satisfying and packed with essential nutrients.

In just 45 minutes, you can create a beautiful salad that serves up to 8 people, making it an ideal option for gatherings or family lunches. The combination of Tuscan kale, sweet dried currants, and crunchy pine nuts creates a delightful texture and flavor profile that will tantalize your taste buds. The addition of Parmesan cheese shavings adds a rich, savory note that perfectly complements the other ingredients.

Not only is this salad delicious, but it also boasts a balanced caloric breakdown, with 201 kcal per serving. With 25.2% of its calories coming from protein, 52.9% from healthy fats, and 21.9% from carbohydrates, it’s a wholesome choice that will keep you energized throughout the day.

Whether you’re looking for a refreshing side dish to accompany your main course or a light lunch option, this Kale Salad is sure to impress. Its vibrant colors and enticing flavors make it a feast for the eyes as well as the palate. Try it today and elevate your salad game!

Ingredients

  • tablespoons currants dried
  • tablespoon honey 
  • pound tuscan kale thinly sliced
  • tablespoon olive oil extra-virgin
  • servings parmesan cheese shavings 
  • tablespoons pinenuts lightly toasted
  • teaspoon salt 
  • tablespoon unseasoned 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