Kale, Pear and Cranberry Salad
User Reviews
4.7
Kale, Pear and Cranberry Salad
Description
This salad begins by toasting pine nuts or an alternative seed for added texture and subtle nutty flavor. The kale stems are removed to avoid toughness, and the leaves are chopped bite-sized before being massaged with olive oil to soften them and reduce bitterness. Fresh lemon juice adds brightness, while diced red Bartlett pear contributes juicy sweetness. Dried cranberries provide tart sweetness, and all components are seasoned lightly with salt.
The result is a nutritious and textural salad where the kale's earthy greens are softened and complemented by fruit and nuts, suitable as a side or light meal. The salad showcases contrasts among tender leaves, crisp fruit, chewy cranberries, and crunchy nuts.
Ingredients
- 1/3 cup pine nuts On a budget? Use sunflower seeds or chopped toasted walnuts!, raw, or unsalted raw sunflower seeds
- 10 ounces kale
- 3 tablespoons olive oil
- 3 tablespoons lemon juice fresh squeezed
- 1 red Bartlett pear diced into 1/2 inch cubes
- 1/3 cup cranberries dried, sweetened
- 1/4 teaspoon salt or more to taste
Instructions
- Toast the pine nuts or seeds in a small skillet over medium heat, stirring frequently, till golden brown. Watch them carefully, they can easily go from brown to burned if you're not careful. As soon as they're toasted, remove them from the hot skillet to keep them from browning further.If your dried cranberries are super dry and not very soft, you can soak them in hot water for 5 minutes to plump and revive them. Drain the cranberries and pat dry before assembling the salad.
- Cut the thick stalk ends off of the kale, then chop the kale leaves into bite-sized pieces. You should end up with around 8-10 cups of kale leaves.
- Place the kale leaves into a salad bowl and pour the olive oil over them. Massage the olive oil into the kale with clean fingers for 2-3 minutes till the kale is softened and slightly wilted. This will help remove bitterness from the kale.
- Add the lemon juice, diced pear, cranberries, and toasted pine nuts to the bowl and sprinkle the salt evenly across the top. Toss the salad till well mixed.
- Let the salad sit for at least 5 minutes at room temperature. Toss again, then serve. Refrigerate leftovers in a sealed Tupperware dish for up to 2 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 132 kcal
% Daily Value*
| Calories | 132kcal | 7% |
| Carbohydrates | 11g | 4% |
| Protein | 2g | 4% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Sodium | 86mg | 4% |
| Potassium | 235mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 5g | 10% |
| Vitamin A | 3540IU | 71% |
| Vitamin C | 45.7mg | 51% |
| Calcium | 55mg | 6% |
| Iron | 0.9mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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