4.7 from 54 votes
Kale, Pear and Cranberry Salad
Kale, Pear and Cranberry Salad combines massaged fresh kale leaves with diced sweet pear, dried cranberries, and toasted pine nuts for crunch. Tossed with olive oil, fresh lemon juice, and seasoned with salt, this salad balances earthy kale with sweet fruit and nutty textures.
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings:
8
servings
Calories:
132 kcal
Course:
Salad
Cuisine:
American
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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 132
% 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.