Quinoa Kale Salad

15 20 697
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 2
Quinoa Kale Salad
Health Highlights

Ingredients


1/2 cup Quinoa, uncooked
1 cup Water, filtered
1 tbsp Olive Oil, Extra Virgin
4 cup Kale (4-5 cups )
1 small Carrots (grated)
1/4 cup Pumpkin seeds (pepitas) (or sunflower seeds)
1/4 cup Golden raisin, seedless (or currants)
1/4 cup Parmesan cheese, grated
1/4 cup Olive Oil, Extra Virgin (For the salad dressing)
1/4 cup Lemon juice (For the salad dressing)
2 clove(s) Garlic (For the salad dressing)
1/2 tsp Salt (For the salad dressing)
1/2 tsp Black pepper (For the salad dressing)
1 tsp Oregano, dried (For the salad dressing)
1 tsp Honey (For the salad dressing)

Instructions


Salad

Combine water with quinoa in saucepan and bring it to boil over medium-high heat.  Cover saucepan and reduce heat to low, let simmer for 15 minutes until quinoa is tender.  If water remains, drain.  In a large bowl, toss kale, quinoa, carrot, seeds and raisins.

 

Dressing

Whisk all ingredients in small bowl.  Season with salt and pepper.  Pour vinaigrette over salad and toss.  Sprinkle with parmesan cheese before serving.

 

 

Notes:

Although quinoa is a grain and classified as a carbohydrate food - it is high in protein.  This salad is a good option for vegetarians.  If you are not a vegetarian, you can add another protein source such as chicken, fish, or beef.  A larger portion can be a complete meal, and a smaller portion a side dish.


Nutrition Facts

Per Portion

Calories 697
Calories from fat 413
Calories from saturated fat 76
Total Fat 46 g
Saturated Fat 8.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 6.7 g
Monounsaturated Fat 26.8 g
Cholesterol 10.9 mg
Sodium 914 mg
Potassium 1065 mg
Total Carbohydrate 60 g
Dietary Fiber 11.6 g
Sugars 18.3 g
Protein 16.8 g

Dietary servings

Per Portion


Fruit 0.7
Grain 2.1
Meat Alternative 0.3
Milk Alternative 0.2
Vegetables 2.2

Energy sources


Pygal31%452.708462994499145.8721880298177859%325.2924111180563263.608616213448210%353.7804798504261111.2587361981795331%59%10%CarbohydratesFatProtein
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