Nutritious Kale Salad with Hazelnut-Balsamic Dressing

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Nutritious Kale Salad with Hazelnut-Balsamic Dressing
10 min.
4
188kcal

Suggestions


Looking for a salad that's both incredibly delicious and packed with nutrients? Say hello to this vibrant and satisfying Nutritious Kale Salad with Hazelnut-Balsamic Dressing! In just 10 minutes, you can have a healthy and flavorful side dish, appetizer, snack or antipasti ready to wow your taste buds. This recipe caters to a variety of dietary needs being vegetarian, vegan, gluten-free, and dairy-free, making it a versatile option for everyone.

The star of the show is, of course, the kale! We're using it as the base of our salad which we will complement with toasted hazelnuts and sweet cranberries – a delightful textural and flavor contrast. But what truly elevates this salad is the homemade Hazelnut-Balsamic Dressing. The creamy, tangy, and nutty dressing is where the magic truly happens. It is easily made using an immersion blender, using fresh herbs like parsley and thyme, and infusing it with the richness of balsamic vinegar and toasted hazelnuts.

This salad isn't just about taste; it's about feeling good too! At just 188 calories per serving, with only 6.4% Protein, 62.91% Fat and 30.69% Carbs, you can indulge guilt-free in this vibrant side dish. It's a perfect way to incorporate more greens into your diet while enjoying a burst of flavors and textures. This Nutritious Kale Salad is a game-changer!

Ingredients

  • 0.3 cup balsamic vinegar 
  • 0.5 teaspoon pepper black
  • 0.5 cup canola oil 
  • teaspoons dijon mustard 
  • tablespoons cranberries dried
  • 0.3 cup flat parsley whole
  • tablespoon thyme leaves fresh chopped
  • clove garlic minced
  • tablespoons hazelnuts toasted chopped
  • cups kale generous chopped (see note below)
  • 0.5 teaspoon salt 
  •  shallots minced
  • tablespoon water 
  • 0.3 cup ground crushed toasted

Equipment

  • bowl
  • blender
  • immersion blender

Directions

  1. Combine the kale, chopped hazelnuts, cranberries, and parsley in a large salad bowl.To prepare the vinaigrette, combine the vinegar, water, mustard, salt, shallot, garlic, thyme, pepper, and hazelnuts in a medium bowl using an immersion blender.With the blender running, slowly blend in the canola oil until an emulsion forms.Alternately, you can prepare this with an upright blender, drizzling the olive oil in through the top as it runs on low.
  2. Pour the vinaigrette over the kale salad, toss gently to coat, and serve.

Nutrition Facts

Calories188kcal
Protein6.4%
Fat62.91%
Carbs30.69%

Properties

Glycemic Index
78.25
Glycemic Load
2.44
Inflammation Score
-10
Nutrition Score
16.082174093827%

Flavonoids

Cyanidin
0.88mg
Delphinidin
0.01mg
Catechin
0.15mg
Epigallocatechin
0.35mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.13mg
Apigenin
8.12mg
Luteolin
0.83mg
Isorhamnetin
4.96mg
Kaempferol
9.89mg
Myricetin
0.75mg
Quercetin
5.1mg

Nutrients percent of daily need

Calories:188.04kcal
9.4%
Fat:13.76g
21.16%
Saturated Fat:1.04g
6.49%
Carbohydrates:15.1g
5.03%
Net Carbohydrates:11.87g
4.32%
Sugar:9.9g
11%
Cholesterol:0mg
0%
Sodium:337.95mg
14.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.15g
6.3%
Vitamin K:150.25µg
143.09%
Manganese:1.07mg
53.4%
Vitamin A:2502.9IU
50.06%
Vitamin C:28.95mg
35.09%
Vitamin E:3.19mg
21.29%
Copper:0.27mg
13.27%
Fiber:3.23g
12.91%
Iron:1.8mg
9.99%
Magnesium:38mg
9.5%
Calcium:92.91mg
9.29%
Folate:36µg
9%
Vitamin B1:0.12mg
7.96%
Vitamin B6:0.15mg
7.34%
Potassium:248mg
7.09%
Phosphorus:64.46mg
6.45%
Vitamin B2:0.11mg
6.19%
Zinc:0.54mg
3.59%
Vitamin B3:0.63mg
3.15%
Selenium:1.58µg
2.26%
Vitamin B5:0.21mg
2.06%