Warm Quinoa Salad with Apple and Kale

13 35 480
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 3
Warm Quinoa Salad with Apple and Kale
Health Rating
A warm and delicious snack or side to have with a meal!

Ingredients


2 tbsp Extra virgin olive oil (for dressing)
2 tbsp Apple cider vinegar (for dressing)
1 tbsp Dijon mustard (for dressing)
2 tbsp Maple syrup (for dressing)
1 cup Quinoa, uncooked (rinsed, prepeare as per package instructions with broth or water)
2 cup Vegetable stock/broth (or water)
1 tbsp Coconut oil
1 medium Apple (peeled and chopped)
2 clove(s) Garlic (minced)
5 cup Kale (ribs discarded, leaves chopped)
1 tbsp Lemon juice (or orange juice)
1 dash Salt and pepper (to taste)
3 tbsp Water

Instructions


Dressing

1. In a small bowl, whisk together the olive oil, apple cider vinegar, mustard, and maple syrup. Cover and set aside.

Quinoa

1. In a small saucepan, bring the quinoa and stock or water to a boil. Reduce the heat to low, cover, and cook until the water is absorbed, about 15-20 minutes. (refer to package instructions if you need)

Salad 
1. Meanwhile, heat the coconut oil over medium heat in a large skillet.

 

2.  Add the apple and cook until softened, about 3-5 minutes. Add the garlic and cook an additional minute. Add the kale, lemon juice, and water and sprinkle with salt and pepper. Stir, then put the lid on the skillet and cook until the kale is wilted and tender, 5 minutes or so. Turn off the heat.

3. When the quinoa is finished, stir it in the skillet with the apple and kale. Pour the dressing over the top and stir to coat.

 

This salad is best served warm. Enjoy!

Nutrition Facts

Per Portion

Calories 480
Calories from fat 167
Calories from saturated fat 66
Total Fat 18.5 g
Saturated Fat 7.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.5 g
Monounsaturated Fat 15.1 g
Cholesterol 0
Sodium 764 mg
Potassium 968 mg
Total Carbohydrate 65 g
Dietary Fiber 9.3 g
Sugars 13.2 g
Protein 13.2 g

Dietary servings

Per Portion


Fruit 0.4
Grain 2.8
Vegetables 1.6

Energy sources


Pygal54%466.95469200702365206.7874525646407735%294.2060070962315213.424257966825111%350.21802508663785112.4585166703440754%35%11%CarbohydratesFatProtein

Notes:

Nutritional Highlights

Quinoa

is very high in fiber and a complete protein and is low on the glycemic index and naturally gluten-free

Apple

are high in vitamin C and polyphenols, they are high in the fiber pectin which helps prevent cholesterol build up in the blood vessels

Kale

is an excellent source of carotenes, vitamin C, B6 and manganese and is very high in fiber

 

Recipe from:
Lunch
Main
Salad
Snack