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Kale, Pear and Cranberry Salad

Massaged kale salad with olive oil, lemon juice, pears, dried cranberries, and pine nuts. Kosher, pareve, vegetarian, healthy, superfood.

Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 8 servings
Calories: 132 kcal
Course: Salad
Cuisine: American

Ingredients

  • 1/3 cup raw pine nuts or unsalted raw sunflower seeds (On a budget? Use sunflower seeds or chopped toasted walnuts!)
  • 10 ounces kale
  • 3 tablespoons olive oil
  • 3 tablespoons fresh squeezed lemon juice
  • 1 red bartlett pear diced into 1/2 inch cubes
  • 1/3 cup dried sweetened cranberries
  • 1/4 teaspoon salt, or more to taste

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

Calories 132kcal (7%) Carbohydrates 11g (4%) Protein 2g (4%) Fat 9g (14%) Saturated Fat 1g (5%) Sodium 86mg (4%) Potassium 235mg (7%) 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: 8servings

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.