Recipe description
June 22, 2026
Kale salad with pear and walnuts
A fiber-rich kale salad fueling gentle gut-friendly nutrition.
Beginner Friendly
Plant Based
High Fiber
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, sulfites, mustard, milk
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We found the following intolerances in the recipe ingredients: histamine, lactose
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from kale, pear, and walnuts supports digestive health.
- Colorful plant foods provide diverse polyphenols.
- Healthy fats from walnuts help with satiety and nutrient absorption.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Kale
4
cup
Pear
2
piece
Walnuts
0.5
cup
Oil, olive
2
tablespoon
Lemon juice
3
teaspoon
Honey
2
teaspoon
Mustard
1
teaspoon
Cheese, parmesan
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Wash and chop the kale into bite-sized pieces and place in a large bowl.
2
Thinly slice the pear and add it to the bowl with the kale.
3
Roughly chop the walnuts and add them to the salad.
4
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5
Pour the dressing over the salad and toss gently to combine.
6
Serve immediately or let it sit for a few minutes to allow the flavors to meld.
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Nutrition
420 kcal
Calories
9 g
Protein
34 g
Carbohydrates
7 g
Fiber
9 g
Sugar
28 g
Fat
2 g
Saturated fat
0.5 g
Salt
FAQ
What are the main nutritional benefits of this kale pear walnut salad?
It combines fiber-rich kale, natural sweetness from pear, and healthy fats from walnuts; together they support digestion and satiety. Optional seeds or herbs can add polyphenols and extra flavor.
Can I make this ahead for meal prep, and how long will it keep in the fridge?
Yes. You can prep the greens and pear in advance and store separately; add the dressing just before serving. It usually keeps 1–2 days in the fridge; walnuts may soften over time.
Is this salad vegan/vegetarian?
Yes—it's plant-based and can be kept vegan/vegetarian.
Can I customize with other greens or add protein?
Yes. Swap kale for spinach or mixed greens; add grilled chicken, tofu, or chickpeas for extra protein.
How do I make the simple vinaigrette: ingredients and proportions?
A basic vinaigrette uses about 3 parts oil to 1 part acid (lemon juice or vinegar) with a pinch of salt; whisk or shake to emulsify. Adjust to taste.
Are there any common allergens in this recipe?
Walnuts are a common allergen; if you have a nut allergy, omit walnuts or swap with seeds like pumpkin seeds.
How can I make it more filling (with grains or protein)?
Add cooked quinoa, farro, lentils, or chickpeas for extra protein and fiber.
Is it low in calories or suitable for glycemic control?
It’s naturally high in fiber and contains fruit sugars; portion size matters for calorie and blood sugar management; pair with protein or additional fiber to balance it.
Can I freeze leftovers?
Best enjoyed fresh; store components separately for 1–2 days if needed; dressing may separate when stored.
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