5 from 27 votes
THE BEST Kale Salad with Parmesan and Pine Nuts
This kale salad combines thinly sliced kale leaves massaged with a lemon juice and olive oil dressing, then tossed with grated Parmesan, toasted pine nuts, and capers to create a flavorful mix of bright, nutty, and salty elements. The massaging softens the kale and balances its natural toughness, making a fresh, textured salad.
Prep Time
15 mins
Additional Time
30 mins
Total Time
45 mins
Servings:
4
Calories:
225 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 8 ounces kale to make about 8 cups chopped, or dinosaur kale, lacinato variety
- 4 tablespoons lemon juice divided, fresh
- 2 tablespoons extra virgin olive oil
- 1 tablespoon champagne vinegar or white wine vinegar
- 1 teaspoon kosher salt
- 1 teaspoon black pepper freshly ground
- ½ cup Parmesan Cheese grated
- ⅓ cup pine nuts toasted
- ¼ cup capers , drained
Instructions
- Rinse the kale leaves and pat dry. Trim the stalky veins from the leaves and discard. Cut the leaves into very thin slices and place in a large mixing bowl.
- In a small bowl or glass jar fitted with a lid, combine the lemon juice with the olive oil, vinegar, kosher salt, and freshly ground black pepper. Drizzle the chopped kale with 2 tablespoons of the dressing then use your fingers to massage the kale leaves for a few minutes until it becomes glossy and reduces in volume.
- Toss with more dressing to taste then add the Parmesan cheese, toasted pine nuts, and capers. Toss to combine and season with more dressing if desired and salt and pepper. Let stand 30 minutes to an hour before serving.
Cup of Yum
Nutrition Information
Calories
225kcal
(11%)
Carbohydrates
8g
(3%)
Protein
9g
(18%)
Fat
19g
(29%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
5g
(29%)
Monounsaturated Fat
8g
(40%)
Cholesterol
11mg
(4%)
Sodium
795mg
(33%)
Potassium
385mg
(8%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
5779IU
(116%)
Vitamin C
74mg
(82%)
Calcium
229mg
(23%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 225
% Daily Value*
| Calories | 225kcal | 11% |
| Carbohydrates | 8g | 3% |
| Protein | 9g | 18% |
| Fat | 19g | 29% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 11mg | 4% |
| Sodium | 795mg | 33% |
| Potassium | 385mg | 8% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 5779IU | 116% |
| Vitamin C | 74mg | 82% |
| Calcium | 229mg | 23% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.