Crunchy Kale and Quinoa Salad

Like you, I’ve been cooking at home A LOT these last couple of months. Sometimes I enjoy the creative outlet of playing around with new ingredients and trying new recipes. Other times, I just want something to come together quickly. I want it to be healthy, and I don’t want to have to put much thought into it.

This Crunchy Kale & Quinoa salad, inspired by a cooking demo in one of my recent IIN lectures, has become a weekly staple for me. I cook the quinoa in advance so when it’s time to assemble the salad, it comes together in a matter of minutes, and I have leftover quinoa to use in breakfast or lunch the next day.  

I love that it contains dark, leafy greens, healthy fats, crunch, a tiny bit of sweet and a complete protein. Did you know that quinoa is one of the only plant-based complete protein sources? What does that mean?

A quick lesson on protein:

• Protein gives us energy, provides structure for our cells and tissues, supports our immunity and helps support growth.

• Proteins are made up of amino acids. There are twenty amino acids found in the human body. Our bodies are able to synthesize eleven of them. The remaining nine, called essential amino acids, must be obtained from our diet.

• Complete proteins contain all essential amino acids. Animal proteins are complete proteins. Most plant-based sources of protein are considered incomplete because they are lacking one or two essential amino acids. Soy and quinoa, however, are considered complete proteins.

• One cup of cooked quinoa has more protein than one ounce of beef or chicken.

I toss this salad with my favorite go-to salad dressing. It’s lemon-y tart deliciousness. I get asked all the time how I make it. It is so super simple! I think the secret ingredient is the coconut vinegar. :)

Throw this together one night this week and let me know what you think!

Recipe:

Servings: 2

Ingredients

Salad:

• 1 bunch lacinato kale

• 1 C uncooked quinoa (you will have leftovers)

• ½ ripe avocado chopped

• ¼ C pumpkin seeds

• ¼ C dried cranberries

• ¼ C chopped raw almonds

 Dressing:

Note: I never measure out the ingredients, so these are my best guesses. Mix together, taste and adjust to your liking.

• 1 T lemon juice

• 2 T olive oil

• 1 T coconut vinegar

• 1 tsp apple cider vinegar

• ¼ tsp salt

• Optional: If you prefer a little sweetness, add a touch of honey.

Instructions

• Cook the quinoa in advance if you can

  • Rinse the uncooked quinoa in a mesh strainer to remove its bitter coating (called saponin).

  • Add rinsed quinoa and 2 cups water to a saucepan.

  • Bring to a boil.

  • Reduce heat to low, cover, and cook 12-15 minutes (until water is absorbed).

  • Remove from heat and let stand covered for 5 minutes.

  • Uncover and let cool.

• Wash and prepare the kale

  • Rinse the kale thoroughly and pat dry.

  • To quickly remove the leaves from the stem: Hold the leaf upside down with the bottom of the stem in one hand. Wrap the other hand around the leaves and pull down to de-stem.

  • Chop leaves about ½ inch thick and place in a large bowl.

  • Add ½ tsp lemon juice, ½ tsp olive oil and a sprinkle of salt.

  • Massage the kale with your hands for about one minute to soften.

• Add about half of your cooked quinoa to the bowl.

• Add all remaining toppings.

• Add dressing and toss.

  • I like to mix my dressing in this Oxo salad dressing shaker.

• Season with salt and pepper