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Kale Salad With Pine Nuts and Sun-Dried Tomatoes
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10 minutes
4 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.3% of RDA
• Calories: 15.4% of RDA
• Carbs: 0.7% of RDA
• Fat (total lipid): 50.0% of RDA
• Fiber: 3.5% of RDA
• Fructose: 0.2% of RDA
• Protein: 7.8% of RDA
• Sodium: 1.0% of RDA
• Sugar: 1.9% of RDA
• Vitamin A (IU): 54.8% of RDA
• Vitamin B6: 3.1% of RDA
• Vitamin C: 11.3% of RDA
• Iron: 1.7% of RDA
• Magnesium: 4.8% of RDA
• Manganese: 107% of RDA
• Niacin: 1.8% of RDA
• Potassium: 4.7% of RDA
• Zinc: 2.6% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
1.88
g
Calories
309
 
Fiber
0.978
g
Iron
0.332
mg
Protein
8.78
g
Sodium
15.3
mg
Sugars
0.703
g
Fat (total lipid)
30.5
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
bunch
+
-
 
Chopped into long, thin pieces.
 
2
tbsp
+
-
 
 
1/2
cups
+
-
 
 
1/8
cups
+
-
 
 
1/8
cups
+
-
 
drained, rinsed, roughly chopped.
 
 
 
 
fresh ground black pepper to taste.
 
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PREPARATION
EARLIER-IN-THE-DAY FOOD PREPARATION
1.
Wash your kale leaves and then slice each leaf diagonally into long, thin slices. The kale will look like it's been put through a paper shredder.
2.
Put these into a bowl, along with the lemon juice and olive oil. Toss the kale and then put the bowl into the refrigerator to marinate for 6-8 hours. If you think of it, toss the kale a couple of times during the day.
MAKING THE SALAD
3.
Put some of the kale/olive oil/lemon juice on a plate.
4.
Top with pine nuts, sun-dried tomatoes, and fresh ground pepper.
5.
Enjoy!
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
This recipe requires a little bit of planning... not much, but some.
2.
If you like goat cheese, this salad tastes wonderful with some goat cheese on top. Just put the cheese into your freezer for 5 minutes to cool it down, then use a knife to add some crumbles to your salad.
 
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 309
Protein 8.78 g
Carbohydrates 1.88 g
Iron 0.33 mg
Fiber 0.98 g
Calcium 2.78 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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