Healthy Recipes Salad Healthy Green Salad Recipes Healthy Kale Salad Recipes Kale Salad with Balsamic & Parmesan 5.0 (4) 3 Reviews In this healthy kale salad recipe, you massage the dressing into the kale, tenderizing the leaves and infusing the salad with sweet balsamic flavor. Creamy pine nuts and salty Parmesan cheese added at the end balance the flavors. Enjoy this salad on its own as a side dish or add cooked chicken, shrimp or steak to make it a full meal. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on April 19, 2024 Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Jason Donnelly Prep Time: 15 mins Total Time: 15 mins Servings: 6 Yield: 6 servings Nutrition Profile: Low-Carb Soy-Free Vegetarian Egg-Free Gluten-Free Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 3 tablespoons extra-virgin olive oil 3 tablespoons balsamic vinegar 1 large clove garlic, grated ¼ teaspoon salt ¼ teaspoon ground pepper 10 cups roughly chopped kale ⅓ cup grated Parmesan cheese ¼ cup toasted pine nuts Directions Whisk oil, vinegar, garlic, salt and pepper in a large bowl; add kale. With clean hands, firmly massage the kale to work in the dressing. Stop when the greens are softened and reduced in volume. Stir in Parmesan and pine nuts. Originally appeared: EatingWell.com, September 2020 Rate It Print Nutrition Facts (per serving) 137 Calories 12g Fat 5g Carbs 3g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 1 cup Calories 137 % Daily Value * Total Carbohydrate 5g 2% Dietary Fiber 1g 4% Total Sugars 2g Protein 3g 7% Total Fat 12g 16% Saturated Fat 2g 10% Cholesterol 4mg 1% Vitamin A 2710IU 54% Vitamin C 32mg 36% Folate 40mcg 10% Sodium 189mg 8% Calcium 82mg 6% Iron 1mg 4% Magnesium 29mg 7% Potassium 185mg 4% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.