Kale and Green Bean Salad with Almond and Cranberry
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Kale and Green Bean Salad with Almond and Cranberry
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This easy Kale and Green Bean Salad with Almond and Cranberry is full of flavors and textures. The dish also looks beautiful with vibrant colors.
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Ingredients
For the Kale Salad
- 5-6 kale large leaves
- 2 teaspoons extra virgin olive oil
- 1/4 teaspoon salt
- 1 fennel bulb medium
- 3 oz green beans
- 2 tablespoons mint torn leaves
- 1/4-1/3 cup almonds or toasted slivered almonds, lightly crushed, toasted, whole
- 3-4 tablespoons dried cranberries
- Parmesan Cheese optional, or pecorino romano, grated or sliced
For the Dressing
- 1/2 teaspoon garlic minced
- 1 1/2 tablespoons white wine vinegar
- 3/4 teaspoon Dijon mustard
- 3 tablespoons extra virgin olive oil
- 3/4 teaspoon salt (to taste)
- 1/8 teaspoon black pepper (to taste)
Instructions
- Wash kale leaves and pat dry, then remove the tough stems. Roughly chop kale into smaller pieces. You will have about 5-6 cups (about 80g) of chopped kale.
- Place the kale in a large bowl and massage with 2 teaspoons olive oil and ¼ teaspoon salt for about a minute to soften it up. Set aside while you prepare other ingredients.
- Trim off fennel stems, then quarter the bulb. Discard wilted outer layers and remove the tough core if needed. Cut each quarter into thin lengthwise slices.
- Bring a large pot of water to a boil and blanch the green beans for 1-2 minutes until crisp tender. Transfer them to a bowl of iced water to stop the cooking process. Then pat dry and cut into 2 - 2½ inch long pieces.
- In a small bowl, whisk together all ingredients for the dressing until well blended. You can also add all ingredients for the dressing to a small bottle, then close it tightly and shake well.
- Add fennel slices and green beans to the large bowl with the kale. Drizzle the dressing over the salad and toss to coat. Sprinkle the salad with torn mint leaves, almonds, dried cranberries and cheese. Serve right away.
Notes
- This salad can serve 3-4 people.
- If you want to skip the massaging kale step (step 2), use a more tender variety of kale. Then after tossing the kale with the dressing, let it marinate a bit before serving to reduce the roughness.
Nutrition Information
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Calories
284kcal
(14%)
Carbohydrates
26g
(9%)
Protein
7g
(14%)
Fat
20g
(31%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
13g
(65%)
Trans Fat
1g
(50%)
Sodium
658mg
(27%)
Potassium
807mg
(17%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
8699IU
(174%)
Vitamin C
111mg
(123%)
Calcium
203mg
(20%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 284 kcal
% Daily Value*
| Calories | 284kcal | 14% |
| Carbohydrates | 26g | 9% |
| Protein | 7g | 14% |
| Fat | 20g | 31% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 13g | 65% |
| Trans Fat | 1g | 50% |
| Sodium | 658mg | 27% |
| Potassium | 807mg | 17% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 8699IU | 174% |
| Vitamin C | 111mg | 123% |
| Calcium | 203mg | 20% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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