Indulge in this vibrant and nutrient-packed Kale and Quinoa Salad, a perfect addition to any meal plan. It's not only delicious and easy to prepare but also adaptable, allowing you to incorporate your favorite protein for a wholesome dish perfect for meal preps.**
https://www.youtube.com/shorts/PkyEBD0SNjs
Ingredients
For the salad:
🥬 1 bunch of kale (stems removed, washed, chopped, and massaged with a little bit of olive oil and salt)
🍚 1 cup quinoa (cooked according to package directions)
🍅 1 large tomato, diced
🌶️ 1 bell pepper (any color), chopped
🧅 1 small onion, finely chopped
🎃 1/3 cup pumpkin seeds
🍎 1/3 cup pomegranate seeds
For the dressing:
🫒 1/3 cup extra virgin olive oil
🍋 Juice of 2 lemons
🍏 1 tablespoon apple cider vinegar
🧂 1/2 teaspoon salt
🌶️ 1/4 teaspoon black pepper
Instructions
1- Prep the Kale:
- Remove the stems from the kale, wash, and chop finely. Place the chopped kale into a large bowl.
- Massage the kale with a little olive oil and a pinch of salt until it softens. This helps to break down the fibers, making it more palatable.
2- Cook the Quinoa:
- Cook 1 cup of quinoa according to the package instructions. Set aside and allow to cool.
3- Prepare the Vegetables:
- Dice the tomato, chop the bell pepper, and finely chop the onion.
4- Combine the Salad:
- In the bowl with massaged kale, add the cooled quinoa, diced tomato, chopped bell pepper, chopped onion, pumpkin seeds, and pomegranate seeds.
5- Make the Dressing:
- In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, apple cider vinegar, salt, and black pepper until well combined.
6- Toss the Salad:
- Pour the prepared dressing over the salad. Toss everything together until well coated.
7- Serve and Enjoy:
- Serve immediately as a side dish or add your favorite protein to make it a main dish. Enjoy the fresh and vibrant flavors!
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Calories per serving: Approximately 320
Proteins, fats, and carbohydrates per serving:
- Protein: 9g
- Fats: 21g
- Carbohydrates: 28g
Equipment: Large bowl, small bowl, whisk, chopping board, knife
Cooking Tips
- Try adding grilled chicken, tofu, or chickpeas for extra protein.
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YouTube channel - EmanInTheKitchen: https://www.youtube.com/@EmanInTheKitchen