Kale Quinoa Salad

By Charlotte Carson

Not only does quinoa add bulk and taste to a salad but also it has loads of  benefits to our health.

Quinoa is grown all over the world and people are beginning to realize the health benefits.

The plant grows to 1-3m in height and produces varied colored grains once a year. Common quinoa colors are pink, black, brown, red (also called Inca Red Quinoa), white, yellow and orange. Quinoa can be consumed as a whole grain or ground and used as flour or flakes.

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What are the nutrients in quinoa?

  • Moisture content – 13g
  • Energy – 368 kcal
  • Protein – 14g
  • Fat – 6g
  • Carbohydrates – 64g
  • Dietary fiber – 7g
  • Calcium – 47mg
  • Iron – 4mg
  • Magnesium – 197mg
  • Phosphorous – 457mg
  • Potassium – 563mg
  • Sodium – 5mg
  • Zinc – 3mg

What are the vitamins found in quinoa?

  • Riboflavin
  • Thiamin
  • Vitamin B6
  • Niacin
  • Vitamin B12
  • Folate
  • Vitamin E
  • Vitamin A

What are the benefits of quinoa?

Recipe

Ingredients 
Marinated Kale
  • 8 cups kale, packed
  • 1 tbsp extra virgin olive oil
  • 1/4 tsp each salt and pepper
Quinoa
  • 1 cup quinoa, any colour
  • 2 cups water
Dressing
  • Zest of 1 large lemon
  • 2 1/2 tbsp lemon juice
  • 3 tbsp extra virgin olive oil
  • 1 tsp Dijon mustard 
  • 1 garlic clove , minced
  • 1 tsp sugar (optional)
  • 1/2 tsp each salt and pepper
Salad
  • 1/4 cup dill leaves , roughly chopped
  • 1/4 cup coriander/cilantro leaves , roughly chopped
  • 1 red onion , quartered and finely sliced (optional)
  • 1/3 – 1/2 cup chopped roasted almonds
  • Avocado sliced
  • 1 cup of pomegranate

Instructions

Marinated Kale
  • Scrunch up the kale leaves then slice to about 1cm / 2/5″ thickness.
  • Transfer to large bowl.
  • Drizzle over oil, scatter with salt and pepper. Use your hands to scrunch the kale leaves for 1 minute (see video). It should shrink to about half the size.
  • Set aside for 30 minutes. The leaves will soften, making them suitable for eating raw.
Quinoa
  • Place quinoa in a fine mesh colander, then rinse under running water for 30 seconds. Drain excess water well. (Or do this in a big bowl)
  • Place in a saucepan with water. Cover with lid, bring to simmer over medium heat then leave for 12 – 15 minutes until all water is absorbed.
  • Remove from heat, leave lid on, and rest for 5 – 10 minutes. Fluff with fork then cool (spread on tray and refrigerate to speed up).
Dressing
  • Place ingredients in a jar, screw lid on and shake well. Set aside for 10 minutes.
Salad
  • Add the quinoa into the bowl with the kale. Add all the dill and coriander/cilantro, onions, half the nuts, and 2/3 of dressing.
  • Toss well.
  • Transfer into serving platter or bowls. Drizzle with remaining dressing, garnish with remaining and nuts.
  • garnish each plate with sliced avocado and pomegranate

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