Kale salad with pecorino and walnuts
- 12 ingredients
- Servings per recipe: 1
- Serving size: 690 g
Preparation & details:
smittenkitchen.com/blog/2013/08/kale-salad-with-pecorino-and-walnuts/
Source: Smitten Kitchen
253 recipes on HappyForks
Amount per 100 g
- Energy (calories): 207 kcal 9%
- Protein: 6.92 g 13%
- Fat: 14.62 g Why gray? Help 30%
- Carbohydrates: 15.47 g 6%
Calorie breakdown
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- Protein: 11% 24 kcal
- Fat: 61% 126 kcal
- Carbohydrates: 28% 58 kcal
Omega 6 : Omega 3
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1:1 20:1 4:1
General
Energy
207 kcal
9%
Water
60.56 g
2%
Carbohydrates
Carbohydrate
15.47 g
6%
Fiber
3.1 g
12%
Sugars, total
5.44 g
Starch
2.34 g
Lipids
Total lipid (fat)
14.62 g
30%
Total polyunsaturated
5.122 g
Omega 3 (n-3)
0.964 g
66%
Omega 6 (n-6)
4.124 g
34%
Total monounsaturated
5.719 g
Total saturated
2.719 g
as low as possible
Total trans
0.075 g
as low as possible
Cholesterol
7 mg
as low as possible
Protein + aminoacids
Protein
6.92 g
13%
Tryptophan
0.076 g
24%
Threonine
0.243 g
19%
Isoleucine
0.311 g
26%
Leucine
0.501 g
19%
Lysine
0.35 g
14%
Methionine + Cystine
0.172 g
14%
Methionine
0.11 g
Cystine
0.062 g
Phenylalanine + Tyrosine
0.574 g
27%
Phenylalanine
0.313 g
Tyrosine
0.261 g
Valine
0.349 g
23%
Vitamins
Vitamin C
71.7 mg
96%
Folate, total
96 µg
Folate, DFE
98 µg DFE
25%
Vitamin B-1 (Thiamin)
0.136 mg
12%
Vitamin B-2 (Riboflavin)
0.146 mg
13%
Vitamin B-3 (Niacin)
1.02 mg
7%
Vitamin B-5 (Pantothenic acid)
0.179 mg
4%
Vitamin B-6
0.242 mg
19%
Vitamin B-12 (Cobalamin)
0.13 µg
5%
Vitamin A
5875 IU
252%
Vitamin E
1.86 mg
12%
Vitamin D
2 IU
0%
Vitamin K
413.2 µg
459%
Isoflavones, total
0.03 mg
Minerals
Calcium, Ca
178 mg
18%
Magnesium, Mg
48 mg
15%
Phosphorus, P
150 mg
21%
Iron, Fe
1.5 mg
8%
Potassium, K
398 mg
8%
Sodium, Na
268 mg
18%
Zinc, Zn
1.02 mg
13%
Copper, Cu
1.045 mg
116%
Selenium, Se
4.9 µg
9%
Manganese, Mn
0.757 mg
42%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1/2 cup (105 grams or 3 3/4 ounces) walnut halves or pieces | Nuts · walnuts · english - 0.5 cup pieces or chips |
| 1/4 cup (45 grams or 1 1/2 ounces) golden raisins | Raisins · golden seedless - 0.25 cup, packed |
| 1 tablespoon white wine vinegar | Vinegar · red wine - 1 tbsp |
| 1 tablespoon water | Water · bottled · generic - 1 tbsp |
| 1/4 cup panko (15 grams or 1/2 ounce) or slightly coarse homemade breadcrumbs (from a thin slice of hearty bread) | Bread crumbs · dry · grated · plain - 0.25 cup |
| 1 tiny clove garlic, minced or pressed | Garlic · raw - 1 clove |
| Coarse or kosher salt | Salt · table - 0.2 tsp |
| 3 tablespoons olive oil | Oil · olive · salad or cooking - 3 tbsp |
| 1 bunch (about 14 ounces or 400 grams) tuscan kale, washed and patted dry | Kale · raw - 400 g |
| 2 ounces (55 grams) pecorino cheese, grated or ground in a food processor, which makes it delightfully rubbly (1/2 cup total) | Cheese · parmesan · grated - 2 oz |
| Juice of half a lemon | Lemon juice · raw - 30 g |
| Freshly ground black pepper or red pepper flakes, to taste | Spices · pepper · black - 0.2 tsp, ground |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
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- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.