Hearty Tuscan Kale Salad with Lemon Walnut Gremolata

Some salads fit into your day, and some you actually look forward to. This one is the latter. It’s bright, hearty, full of texture, and built on real-food ingredients that support energy, digestion, hormones, and that grounded feeling you get when your meal works with you.

Think of it as a Tuscan-inspired bowl with a little extra gusto from my own kitchen. After a recent trip to Italy, my mind is still under the Tuscan sun, so I recreated those familiar flavors at home and wove in a few of my nutrition staples like quinoa and pomegranate seeds. You still get the rustic roots of a classic Tuscan salad, but the lemon walnut gremolata and the pop of pomegranate give it a brighter, more vibrant edge.

This salad is refreshing and satisfying at the same time. It’s sturdy enough for meal prep, elegant enough for guests, and balanced enough to keep you steady and fueled.

Ingredients

For the Salad

• 4 cups lacinato kale, destemmed and finely ribboned

• 1 can white beans, drained and rinsed

• 1 cup artichoke hearts (frozen and thawed, or canned and drained)

• 1 cup sun-dried tomatoes in olive oil, drained and chopped

• 1 small shallot, thinly sliced

• 1 cup cooked quinoa (prepared in chicken bone broth)

• ½ cup pomegranate seeds

• Freshly grated parmesan or pecorino

For the Lemon Walnut Gremolata Dressing

• 1 bunch fresh parsley

• 1 clove garlic, grated

• Zest of 1 lemon

• Juice of 1½ lemons

• 1 tablespoon raw apple cider vinegar

• 1 tablespoon Dijon mustard

• ⅓ cup raw walnuts, chopped

• ½ cup olive oil

• 1 teaspoon salt

• ¼ teaspoon white pepper

• Water to thin as needed

Instructions

1. Make the Dressing

1. Add parsley, walnuts, garlic, and lemon zest to a food processor and pulse until finely chopped.

2. Add lemon juice, apple cider vinegar, Dijon, salt, and white pepper.

3. Slowly stream in olive oil while blending until creamy.

4. Add water as needed to thin.

2. Prepare the Kale

1. Add kale to a large bowl with a squeeze of lemon, a small drizzle of olive oil, and a pinch of salt.

2. Massage until softened and deep green.

3. Build the Salad

1. Add white beans, artichokes, sun-dried tomatoes, shallots, and quinoa to the prepared kale.

2. Fold in the dressing until everything is evenly coated.

3. Add pomegranate seeds.

4. Finish with freshly grated cheese and adjust lemon or salt to taste.

Macros (Approximate)

Based on four servings and including quinoa cooked in chicken bone broth and pomegranate seeds.

• Protein: 15–18 g

• Carbohydrates: 32–36 g

• Fat: 17–20 g

• Fiber: 9–11 g

• Calories: 315–365

Note: Using chicken bone broth increases protein and minerals. Exact macros vary based on the brand used.

Why This Salad Supports You

This recipe is built with intention and supports energy, hormones, digestion, inflammation balance, and overall vitality.

Kale

Rich in fiber, minerals, antioxidants, and compounds that support natural detoxification and hormone rhythm.

White Beans

Plant protein and slow-digesting carbs that help steady blood sugar and keep hunger stable.

Artichokes

One of the highest-fiber vegetables, supporting gut health and liver function.

Sun-Dried Tomatoes

A concentrated source of antioxidants and lycopene for skin and heart health.

Walnuts & Olive Oil

Healthy fats that support hormones, reduce inflammation, and keep you satisfied.

Parsley & Lemon

Bright flavor, vitamin C, digestive support, and improved mineral absorption.

Pomegranate Seeds

Polyphenols, antioxidants, and vitamin C that help reduce inflammation and add a fresh, sweet crunch.

Quinoa Cooked in Bone Broth

Complete plant protein enriched with collagen-rich minerals for steady energy, gut support, and enhanced flavor.

This salad holds its structure, keeps its brightness, and tastes even better as the flavors settle. It brings together rustic Italian simplicity with nutrient-forward balance that works any day of the week. Simple enough for a weeknight, vibrant enough for gatherings, and always satisfying without feeling heavy.