The Best Shredded Kale Salad with Pecan Parmesan and Cranberries

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
83%
The Best Shredded Kale Salad with Pecan Parmesan and Cranberries
40 min.
4
256kcal

Suggestions


Are you ready to elevate your salad game? Introducing The Best Shredded Kale Salad with Pecan Parmesan and Cranberries—a vibrant, nutrient-packed dish that’s perfect for any occasion! This salad is not only a feast for the eyes but also a powerhouse of health benefits, boasting a remarkable health score of 83. Whether you're looking for a delightful side dish, a refreshing starter, or a wholesome snack, this recipe has you covered.

Imagine the rich, earthy flavors of Lacinato kale, finely chopped to perfection, combined with the zesty brightness of fresh lemon juice and the aromatic kick of garlic. The addition of toasted pecans brings a satisfying crunch, while the homemade pecan Parmesan adds a unique twist that will leave your taste buds dancing. And let’s not forget the sweet bursts of dried cranberries that provide a delightful contrast to the savory elements of the salad.

This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it an inclusive choice for various dietary preferences. With just 40 minutes of prep time, you can whip up this deliciously healthy salad that serves four, all while keeping the calorie count at a modest 256 kcal per serving. So, gather your ingredients and get ready to impress your family and friends with this scrumptious and wholesome kale salad!

Ingredients

  • 0.3 teaspoon pepper black freshly ground (just eyeball it)
  • tablespoon olive oil extra virgin 
  • pinches sea salt fine
  • large garlic clove 
  • cups destemmed lacinato/dinosaur kale finely chopped chopped
  • 0.3 cup juice of lemon fresh (from 1 lemon)
  • 1.5 tablespoons nutritional yeast 
  • cup pecans toasted
  • handfuls cranberries dried sweetened for garnish

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 300F.
  2. Spread the pecans onto a baking sheet and toast in the oven for 8-10 minutes until fragrant and lightly golden.
  3. Remove the stems from the kale and discard (you can save for smoothies if you are hard core!). Finely chop the kale leaves (the smaller, the better!).Wash the kale and spin dry.
  4. Place dried kale into a large bowl.For the dressing: In a mini food processor, process the garlic until minced. Now add the lemon, oil, salt, and pepper and process until combined. Adjust to taste, if desired.
  5. Pour the dressing onto the kale and mix it into the kale with your hands or toss with spoons. Keep mixing for about 1 minute to ensure everything is coated perfectly.For the pecan parm: Rinse out the mini processor and pat dry.
  6. Add the pecans into the processor and process until the pecans are the size of peas or a bit larger. Now add in the nutritional yeast, oil, and salt and process again until it's a coarse crumb. Be sure not to over-process - we still want a nice crunchy texture here, not powder.
  7. Sprinkle the pecan Parmesan all over the salad. Toss on a handful or two of dried cranberries. Wrap and place in the fridge for 30-60 minutes to soften. I tried letting this salad sit overnight in the fridge and I greatly preferred the flavour of the salad served the day of, so I don't recommend making this salad the day before and letting it sit in the fridge overnight.

Nutrition Facts

Calories256kcal
Protein7.32%
Fat72.04%
Carbs20.64%

Properties

Glycemic Index
26
Glycemic Load
0.3
Inflammation Score
-10
Nutrition Score
20.466521864352%

Flavonoids

Cyanidin
2.7mg
Delphinidin
1.81mg
Catechin
1.79mg
Epigallocatechin
1.39mg
Epicatechin
0.2mg
Epigallocatechin 3-gallate
0.57mg
Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Luteolin
0.01mg
Isorhamnetin
9.91mg
Kaempferol
19.66mg
Myricetin
0.21mg
Quercetin
9.9mg

Nutrients percent of daily need

Calories:256.21kcal
12.81%
Fat:22.19g
34.14%
Saturated Fat:2.1g
13.14%
Carbohydrates:14.31g
4.77%
Net Carbohydrates:9g
3.27%
Sugar:7.16g
7.96%
Cholesterol:0mg
0%
Sodium:216.93mg
9.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.08g
10.15%
Vitamin K:167.57µg
159.59%
Vitamin A:4211.39IU
84.23%
Manganese:1.45mg
72.69%
Vitamin C:45.88mg
55.62%
Fiber:5.31g
21.23%
Copper:0.33mg
16.64%
Vitamin B1:0.22mg
14.57%
Calcium:129.02mg
12.9%
Magnesium:45.62mg
11.4%
Vitamin B2:0.18mg
10.83%
Phosphorus:95.97mg
9.6%
Potassium:331.02mg
9.46%
Zinc:1.32mg
8.8%
Vitamin E:1.31mg
8.74%
Iron:1.57mg
8.71%
Folate:34.6µg
8.65%
Vitamin B6:0.14mg
7.13%
Vitamin B3:0.85mg
4.26%
Vitamin B5:0.3mg
2.99%
Selenium:1.6µg
2.28%