Name: Kale Salad With Pine Nuts and Sun-Dried Tomatoes
Prep time: 10 min
Yield: 4 servings
Ingredients: kale (fresh); lemon juice; olive oil; pine nuts; sun-dried tomatoes (in oil); black pepper

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Kale Salad With Pine Nuts and Sun-Dried Tomatoes

by Tom Laramee

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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

Calories

309

Fiber

0.978

Iron

0.332

Protein

8.78

Sodium

15.3

Sugars

0.703

Fat (total lipid)

30.5

INGREDIENTS

Amount

Measure

Adjust

Ingredient

bunch

kale (fresh)

Chopped into long, thin pieces.

tbsp

lemon juice

1/2

cups

olive oil

1/8

cups

pine nuts

1/8

cups

sun-dried tomatoes (in oil)

drained, rinsed, roughly chopped.

black pepper

fresh ground black pepper to taste.

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PREPARATION

EARLIER-IN-THE-DAY FOOD PREPARATION

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.

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

Put some of the kale/olive oil/lemon juice on a plate.

Top with pine nuts, sun-dried tomatoes, and fresh ground pepper.

Enjoy!

NOTES, TIPS, TRICKS, HINTS, ETC:

This recipe requires a little bit of planning... not much, but some.

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.