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Kale and Quinoa Salad
15 min prep time
20 min cook time
10servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Adobe Stock
How to Make Kale and Quinoa Salad
It is ideal to dress this salad and let it sit at room temperature for about 30 minutes to let the kale wilt a bit and absorb the dressing. Toss again just before serving.
15 min prep time
20 min cook time
10servings
1/2 cup
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Step-By-Step Instructions:
- Rinse the dry quinoa in a strainer under cold running water. Combine the rinsed quinoa and water in a medium sauce pan and bring to a boil. Reduce to a simmer and cover. Cook the quinoa for 12-15 minutes until all the liquid is absorbed. Turn off the heat and leave the lid on for 10 minutes to steam. Spread the quinoa on a sheet pan to cool.
- In a large salad bowl, whisk together the vinegar, garlic, mustard, honey, parsley, salt (optional), and pepper. Add the olive oil and whisk until emulsified.
- In the same bowl, toss together the kale, cranberries, sunflower seeds, feta cheese and cooled quinoa until coated with dressing.
Nutrition facts
10 Servings
-
Serving Size
1/2 cup
- Amount per serving Calories 160
-
Total Fat
8g
- Saturated Fat 1.6g
- Trans Fats 0g
- Cholesterol 5mg
- Sodium 260mg
-
Total Carbohydrate
19g
- Dietary Fiber 2g
- Total Sugars 6g
- Added Sugars 0g
- Protein 5g
- Potassium 160mg
- Phosphorous 135mg
Ingredients
quinoa
1 cup
water
1 1/2 cup
white balsamic or white raspberry balsamic vinegar
1/4 cup
garlic (grated or minced)
1 clove
Dijon Mustard
1 tbsp
honey or 2 packets artificial sweetener
1 tbsp
chopped fresh parsley
1 tbsp
salt
1/2 tsp
black pepper
1/4 tsp
Extra Virgin Olive Oil
1/4 cup
fresh kale leaves (chopped)
4 cup
dried cranberries
1/4 cup
sunflower seeds
2 tbsp
reduced fat feta cheese (crumbled)
3 oz
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