Kale, Onion, and Pine Nut Warm Salad

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Kale, Onion, and Pine Nut Warm Salad
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
475
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie475 cal.(23 %)
Protein28 g(29 %)
Fat31 g(27 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage23.5 g(78 %)
Vitamin A4.3 mg(538 %)
Vitamin D0 μg(0 %)
Vitamin E13.2 mg(110 %)
Vitamin K4,093.5 μg(6,823 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂1.3 mg(118 %)
Niacin18.1 mg(151 %)
Vitamin B₆1.4 mg(100 %)
Folate954 μg(318 %)
Pantothenic acid0.2 mg(3 %)
Biotin8.5 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C544 mg(573 %)
Potassium2,521 mg(63 %)
Calcium1,078 mg(108 %)
Magnesium222 mg(74 %)
Iron11.9 mg(79 %)
Iodine24 μg(12 %)
Zinc2.7 mg(34 %)
Saturated fatty acids4.1 g
Uric acid250 mg
Cholesterol0 mg
Complete sugar15 g

Ingredients

for
2
Ingredients
¼ cup good quality olive oil
3 cloves garlic cloves (peeled and thinly sliced)
1 large Red onion (peeled and roughly chopped)
2 bunches Kale (washed; leaves cut from ribs and roughly chopped)
3 Tbsps Pine nuts (toasted)
Sea salt (to taste)
freshly ground Black pepper (to taste)
1 fresh lemon (quartered)
How healthy are the main ingredients?
KalePine nutsolive oilgarlic clovelemon

Preparation steps

1.
In a large saute pan, heat the olive oil over medium high heat. Add the garlic and saute until golden brown, about 2 minutes. Remove garlic with a slotted spoon and set aside.
2.
Add red onion and saute until caramelized and nicely browned around the edges, about 15 to 20 minutes. Add kale and cook until bright green and slightly wilted, about 2 to 3 minutes. Remove from heat and divide kale mixture among two serving plates. Sprinkle top of warm salad with reserved garlic, pine nuts, and season to taste salt and pepper. Drizzle with juice from a fresh lemon half.

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