Side Salad AmericanKaleParmesanLemonVegetarian

Kale Salad

Name: Kale Salad
Cuisine: American
Ingredients: 0.25 cup olive oil; 2 cloves garlic, peeled and cut in half; 2 tablespoons lemon juice; 1 teaspoon Calabrian chilies, seeded, thinly sliced; 2 large bunches Tuscan kale, stripped, washed, and chopped coarsely; 0.5 cup grated Parmigiano reggiano cheese; 2 tablespoons pine nuts, toasted; Kosher salt to taste

5.0 (1 rating)

Contains:DairyTree Nut

High FODMAPTriggers: Garlic

Fructans

Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.

Directions

1
Make the garlic oil - add extra virgin olive oil and garlic to a pan and cook for 20 minutes (the garlic will brown, avoid burning it by controlling the temperature). Reserve the oil and save any extra for future recipes.
2
Using the same pan that you used to make the garlic olive oil (and the remnant oil), toast the pine nuts until they are brown. Add a pinch of salt to taste.
3
Add the chopped kale to a large bowl. Add the (warm) garlic olive oil and massage for a few minutes until it starts to soften and reaches your desired texture.
4
Add lemon juice, Parmigiano, chilies, and pine nuts and toss until well mixed.
5
Finish with additional lemon juice, and salt to taste, and then top with additional Parmigiano and pine nuts.
6
Enjoy!

Diets

Fits as written

Vegetarian
Pescatarian
Gluten-free
Egg-free
Halal-friendly
Mediterranean

Works with easy swaps

Vegan (1)

grated Parmigiano reggiano cheese → nutritional yeast

Dairy-free (1)

grated Parmigiano reggiano cheese → nutritional yeast

Nut-free (1)

pine nuts → sunflower or pumpkin seeds

Low FODMAP (1)

garlic → garlic-infused olive oil

Some other ingredients are only low FODMAP in small portions.

How we decide

Vegetarian:: No meat, poultry, fish, shellfish or gelatin (including stock made from them).
Vegan:: Vegetarian, plus no dairy, eggs or honey.
Pescatarian:: No meat, poultry or gelatin; fish and shellfish are fine.
Gluten-free:: No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
Dairy-free:: No milk, butter, cream, yogurt, cheese or other dairy.
Egg-free:: No eggs, egg noodles or mayonnaise.
Nut-free:: No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
Low FODMAP:: Rated from the ingredient list; see the Low FODMAP badge on each recipe.
Halal-friendly:: No pork products, alcohol or gelatin. This can't confirm halal sourcing.
Paleo:: No grains, legumes, dairy, refined sugar or seed oils.
Mediterranean:: No red or processed meat and no butter, lard, margarine or cream as cooking fats.
Low-carb:: About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
Keto:: About 10 g net carbs or less per serving, with at least 55% of calories from fat.
Atkins:: About 10 g net carbs or less and 5 g sugar or less per serving.
High-protein:: 25 g protein or more per serving.
Low-sodium:: About 600 mg sodium or less per serving.

Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.