Kale salad with balsamic, pine nuts, cranberries and parmesan
Discover a fresh and flavorful kale salad with balsamic dressing, featuring crunchy pine nuts, sweet dried cranberries, and savory grated parmesan cheese. Perfectly balanced with a hint of honey and seasoned to perfection, this nutritious salad is a delightful addition to any meal.
- 30 Jan 2025
- Cook time 0 min
- Prep time 25 min
- 8 Servings
- 10 Ingredients
Kale salad with balsamic, pine nuts, cranberries, and parmesan is a nutritious and flavorful dish that combines a variety of textures and tastes. Kale, known for its health benefits, is paired with crunchy pine nuts, sweet and tart cranberries, and savory parmesan cheese. The balsamic dressing adds a tangy finish that ties the salad together. This recipe is perfect for a light lunch, a side dish, or a nutritious addition to any meal.
Ingredients:
Instructions:
- In a small mixing bowl, combine 1 tablespoon of balsamic vinegar, 1 tablespoon of honey, and 3 tablespoons of olive oil. Whisk together until well blended and set aside.
- Heat a small skillet over medium heat. Add the 1/3 cup of pine nuts and toast them gently, stirring frequently, until they are golden brown and fragrant (about 3-5 minutes). Remove from the heat and set aside to cool.
- In a large mixing bowl, add the 4 cups of chopped kale leaves. Sprinkle with 1 teaspoon of salt. Using your hands, massage the kale for a few minutes until the leaves begin to soften and darken in color. This will make the kale more tender and pleasant to eat.
- Pour the prepared dressing over the massaged kale. Add 1/2 teaspoon of black pepper and the 1/4 cup of balsamic vinegar to the bowl. Toss everything together until the kale leaves are evenly coated with the dressing.
- Add the toasted pine nuts, 1/2 cup of dried cranberries, and 1/4 cup grated Parmesan cheese to the dressed kale. Gently toss to combine, ensuring the ingredients are evenly distributed throughout the salad.
- Transfer the kale salad to a serving dish. For an extra touch, you can sprinkle additional grated Parmesan cheese or a drizzle of balsamic vinegar over the top. Enjoy immediately or refrigerate for up to a day.
Tips:
- Massaging the kale: Massaging the kale with a little olive oil and salt can help soften the leaves, making them more palatable and easier to digest. This also enhances the absorption of the dressing.
- Toast the pine nuts: Toasting the pine nuts in a dry skillet over medium heat for a few minutes until they are golden brown will enhance their flavor and add an extra layer of crunch to the salad.
- Using quality parmesan: Opt for a good quality parmesan cheese, preferably freshly grated. The superior texture and flavor will elevate your salad.
- Balancing the dressing: Adjust the quantity of honey and vinegar in the dressing to suit your taste preference. If you prefer a sweeter salad, add more honey; for more tanginess, increase the vinegar.
- Add fruit slices: For an extra burst of flavor, consider adding some fresh fruit slices like apples or pears. They pair wonderfully with the other ingredients in the salad.
This kale salad with balsamic, pine nuts, cranberries, and parmesan is not only healthy but also delightfully delicious. With the combination of crisp kale, nutritious pine nuts, sweet cranberries, and savory parmesan, it is sure to become a favorite. Follow the tips provided to enhance the flavors and enjoy a perfect balance in every bite. Whether you serve it as a main course or a side dish, this salad is sure to impress.
| Nutrition Facts | |
|---|---|
| Serving Size | 66 grams |
| Energy | |
| Calories 80kcal | 4% |
| Protein | |
| Protein 2.69g | 2% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 1.75g | 5% |
| Sugar 4.48g | 4% |
| Fat | |
| Fat 10g | 12% |
| Saturated 1.53g | 5% |
| Cholesterol 2.72mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 4.00mg | 1% |
| Vitamin B1 0.06mg | 5% |
| Vitamin B2 0.14mg | 11% |
| Vitamin B3 0.66mg | 4% |
| Vitamin B6 0.06mg | 3% |
| Vitamin B9 22ug | 6% |
| Vitamin B12 0.04ug | 2% |
| Vitamin C 30mg | 35% |
| Vitamin E 0.81mg | 5% |
| Vitamin K 130ug | 112% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.10mg | 11% |
| Iron, Fe 0.91mg | 8% |
| Magnesium, Mg 27mg | 6% |
| Phosphorus, P 70mg | 6% |
| Potassium, K 170mg | 5% |
| Selenium, Se 1.49ug | 3% |
| Sodium, Na 360mg | 24% |
| Zinc, Zn 0.64mg | 6% |
| Water | |
| Water 40g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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