Kale Quinoa Salad

Kale Quinoa Salad
Kale Quinoa Salad. Katie Workman / themom100
Ratings (6)
  • Total: 20 mins
  • Prep: 20 mins
  • Cook: 0 mins
  • Yield: Serves 8 to 10 as a side dish
Nutritional Guidelines (per serving)
141 Calories
6g Fat
19g Carbs
4g Protein
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Nutrition Facts
Servings: Serves 8 to 10 as a side dish
Amount per serving
Calories 141
% Daily Value*
Total Fat 6g 7%
Saturated Fat 1g 4%
Cholesterol 0mg 0%
Sodium 55mg 2%
Total Carbohydrate 19g 7%
Dietary Fiber 3g 11%
Protein 4g
Calcium 46mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Everyone feels like they should be eating more kale, but when raw it’s a bit of a struggle sometimes.  I have seen quite a number of recipes for kale salads where the instructions call for massaging each kale leaf with olive oil to wilt them and make them less tough.  If I had time to massage anything, I probably would not pick kale.

What I like to do is mix it, roughly chopped, with a hot cooked grain, so that the heat of the grain wilts the kale somewhat, but leaves it with some texture so that it has presence in the dish.  These kinds of grain dishes can be served hot, warm, room temperature, even cold.  They are super portable, so make great lunches throughout the week.

Try other grains, such as farro, barley, sorghum, couscous (actually a pasta, but never mind…quinoa is actually a seed).

If you didn’t have the time or inclination to spread out the dressed grain salad on a baking sheet to finish cooling, you can skip the step.  It just allows the quinoa to cool more evenly, and eliminates the possibility of the salad being a bit sticky or gummy.  

Ingredients

  • 4 cups hot cooked quinoa
  • 4 cups roughly chopped kale leaves (1 5-ounce package)
  • ½ cup minced onion
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon white wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 teaspoon minced garlic
  • Salt and pepper to taste

Steps to Make It

  1. In a large bowl, or the pot that you cooked the quinoa in, mix the quinoa with the kale until well combined.  Allow it to sit for about 3 minutes so the kale wilts a bit.

  2. In a small container mix the onion, olive oil, lemon juice, vinegar, Dijon mustard, garlic and salt and pepper.  Pour the dressing over the quinoa mixture, and toss to blend well.  If you have time, line a rimmed baking sheet with aluminum foil and spread out the quinoa salad so that it cools quickly and evenly.  Serve in a bowl, at room temperature.

 

Here is some information about the green of the decade, kale:  More information can be found here:

  • Kale is a a member of the cabbage family (Brassica oleracea), related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussels sprouts.

  • Kale is Among The Most Nutrient Dense Foods on The Planet

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

  • Vitamin A: 206% of the RDA (from beta-carotene).

  • Vitamin K: 684% of the RDA.

  • Vitamin C: 134% of the RDA.

  • Vitamin B6: 9% of the RDA.

  • Manganese: 26% of the RDA.

  • Calcium: 9% of the RDA.

  • Copper: 10% of the RDA.

  • Potassium: 9% of the RDA.

  • Magnesium: 6% of the RDA.

  • Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

  • Kale is loaded With Powerful Antioxidants. (Antioxidants are substances that help counteract oxidative damage by free radicals in the body)

  • It is an excellent source of vitamin C.

  • Kale can help lower cholesterol, which may reduce the risk of heart disease.