Autumn Salad with Kale, Nuts and Dried Tomatoes

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Average: 4.4 (7 votes)
(7 votes)
Autumn Salad with Kale, Nuts and Dried Tomatoes
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Health Score:
5,0 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
676
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kale contains large amounts of vitamin C. The water-soluble vitamin is essential for an intact immune system, among other things. Walnuts and olives provide healthy fatty acids and cell-protecting vitamin E. Sour cream contains a lot of protein and a lot of bone-strengthening calcium.

Try the salad outside the kale season with leaf salads, for example lamb's lettuce, lettuce or baby spinach. The long marinating of the green leaves is then no longer necessary.

1 serving contains
(Percentage of daily recommendation)
Calorie676 kcal(32 %)
Protein4.19 g(4 %)
Fat72.53 g(63 %)
Carbohydrates7.42 g(5 %)
Sugar added1.05 g(4 %)
Roughage1.9 g(6 %)
Vitamin A95.74 mg(11,968 %)
Vitamin D0 μg(0 %)
Vitamin E0.28 mg(2 %)
Vitamin B₁0.01 mg(1 %)
Vitamin B₂0.01 mg(1 %)
Niacin0.06 mg(1 %)
Vitamin B₆0.02 mg(1 %)
Folate5.84 μg(2 %)
Pantothenic acid0.01 mg(0 %)
Biotin0.02 μg(0 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C6.52 mg(7 %)
Potassium24.16 mg(1 %)
Calcium80.44 mg(8 %)
Magnesium2.58 mg(1 %)
Iron0.95 mg(6 %)
Iodine0.02 μg(0 %)
Zinc0.05 mg(1 %)
Saturated fatty acids12.84 g
Cholesterol25 mg

Ingredients

for
4
Ingredients
36 ozs kale
6 Tbsps olive oil
salt
6 Tbsps Walnut
3 Tbsps black Olives (pitted)
4 ozs dried Tomato in oil
6 ozs Sour cream
2 Tbsps olive oil
4 Tbsps Red wine vinegar
1 pinch sugar
salt
freshly ground peppers
2 tsps pink peppers (coarsely crushed)
How healthy are the main ingredients?
Sour creamWalnutkaleolive oilOliveolive oil

Preparation steps

1.

Trim kale and strip from the ribs. Tear kale leaves small, rinse, shake dry and cut into fine strips. Place in a large bowl, mix with salt and 6 tablespoons of oil. Allow to rest approximately 1 hour.

2.

Toast walnut kernels in a pan without oil until fragrant. Cut olives in half,

3.

Drain tomatoes, cut into pieces if desired.

4.

For the salad dressing, stir together sour cream, oil and vinegar and season with salt, sugar and pepper.

5.

Mix salad with walnuts (retain some for garnish), olives and tomato pieces.

6.

To serve, arrange salad on plates. Drizzle the dressing on the salad. Garnish with pink pepper and the remaining walnuts.