Cooking for Your Health: Kale and Quinoa Salad

Kale, Quinoa, Carrots, Red Cabbage, Chickpeas, Raisins, Lemon 

Just because it’s winter doesn’t mean you can’t eat your salad. After all, we adapt our wardrobe for the cold season, and we can do the same with our vegetables. Fresh winter salads, fortified with grains and legumes, heartily provide us with a plateful of immunity-boosting accessories to keep the the doctor away. Kale and Quinoa Salad is packed with healthy ingredients rich in nutrients, anti-oxidants and protein. Kale is a superfood, rich in vitamins A, C and K, high in fiber and the plant form of omega-3 fatty acids as well as cancer fighting phytonutrients. That’s a lot of nutritional heft for a member of the cabbage family. Teamed up with quinoa, an ancient grain and an amino acid-rich protein, these 2 ingredients form a powerhouse of nutrition, promoting health, clear breathing and anti-inflammation. More importantly, they taste great – especially when seasoned and tumbled with raisins, chick peas and carrots in a cumin-spiced lemon vinaigrette .

Winter Kale and Quinoa Salad with Lemon Cumin Vinaigrette 

The beauty of this salad is that its ingredients may be mixed and matched according to availability and taste. Fresh, raw spinach may be combined with or substituted for the blanched kale. If you don’t have quinoa in the pantry, then try bulgur or wheat berries. Almonds or walnuts are a delicious, nutrient-rich substitution for the chickpeas.

Serves 4-6.

For the vinaigrette:
2 tablespoons sherry vinegar
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon finely grated lemon zest
1/2 teaspoon ground cumin
1/2 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper
1/3 cup extra-virgin olive oil

For the salad:
1 large bunch curly kale – (chou frisée)
2 large carrots, peeled, grated
1/4 small head of red cabbage, shredded
1 cup chick peas
1/2 cup cooked quinoa
1/2 cup golden raisins

Prepare the vinaigrette:
Whisk together all of the ingredients except the olive oil in a small bowl. Add oil in a steady stream, constantly whisking to emulsify. Set aside.

Prepare the salad:
Remove the tough veins from the kale leaves. Tear leaves into large pieces. Bring a large pot of salted water to a rolling boil. Add the kale leaves. Blanch until bright green but not wilted, 10-15 seconds. Drain immediately and refresh under cold water or in a bowl of ice water. Spread in one layer on a kitchen towel and blot dry. Toss kale, carrots and red cabbage together in a large bowl. Add the chickpeas, raisins and half of the quinoa. Toss with half of the vinaigrette. Transfer to a serving platter or divide among serving plates. Sprinkle with additional quinoa. Drizzle with remaining dressing to taste.

This post is the first in a series of monthly posts devoted to Cooking for Your Health. In coordination with my long-time friend, Knirke, who is a Swiss-based pilates instructor, this column will provide a monthly recipe designed to boost health in synchronization with the season and a particular health theme in Knirke’s monthly newsletter. This month, the theme is breathing. Clear and deep breathing is essential to our vitality and health, providing oxygen to our blood and brain. The foods we eat can promote or interfere with our breathing. Interfering food allergens may be wheat, dairy and red meat which produce mucus. To counter this, it’s important to eat plenty of fruit and vegetables throughout the winter. Colorful produce is a rich source of anti-oxidants and vitamins, reducing inflammation, fighting infections and boosting our immune system. And, not only are they healthy for you, they are delicious, too. So, don’t just relegate your winter vegetables to a recuperative diet – enjoy them daily!

For more healthy winter meals, you might like these recipes:
Farro, Kale and Butternut Squash Soup
Mixed Greens with Roasted Beets, Wheat Berries and Goat Cheese
Roasted Provençal Vegetable Salad with Couscous

21 responses to “Cooking for Your Health: Kale and Quinoa Salad

  1. This is a great looking combination of foods and I love your monthly Cooking for Your Health posts idea! Awesome!

  2. What a splendid salad! So colorful, enjoyable and healthy. A perfect combination.

    Cheers,

    Rosa

  3. I have just come around to eat kale a few months ago, surprising cause I love greens. I hope our world soon makes a shift that when they see something this good, they know it’s “good” food and pass up the fast food junk. This is the food our bodies were meant to eat and you put the beautiful touch to it with this photo.

  4. This is a knock out. We eat coleslaw all winter and I often thinly slice kale into it. Love the viniagrette. I will surely try this one. and yes BREATHE! c

  5. I have been making an effort to serve wintry salads – this fits the bill perfectly. I can’t wait to try the cumin in the vinaigrette.

  6. That’s a great looking salad, and pretty hearty too.

  7. Talk about eating the rainbow…the colors in this salad are so vibrant. Love the sound of the dressing too, a winner all around.

  8. Kathy Patalsky

    yum! Super delicious. Kale is so fabulous – beautiful photos too :)

  9. My kinda lunch! Looks great

  10. I’m way behind on email today – and just saw your posting on foodgawker!! I love it – it’s definitely right up my alley. I had a kale salad today – I just so sorry I didn’t see this great recipe before I made it. I got my first photograph accepted on foodgawker last night for my orange cinnamon rolls! Excited!!

  11. I adore quinoa and am always on the lookout for new recipes. I’m going to love this series, Lynda!

  12. This recipe looks great – I’ve been trying figure out more ways to incorporate kale and quinoa into my diet this month, and this recipe kills two birds with one stone! Thanks.

  13. What a gorgeous salad, perfect for a Summer dinner and so healthy, will definitely add this to my list of delicious inspirations, thanks!

  14. Kale salads are my favorite! I bet they are even more hearty with quinoa and chickpeas. Thanks for the inspiration!

  15. I’m now on my second iteration of this salad. It’s absolutely delicious, and visually stunning. A great plus is that it holds up well when dressed for a couple of days. It’s proven to be a nutritious and quick lunch option for me at work and has helped to speed me out the door with a really sustaining balance of protein and complex carbs to keep me going throughout some very hectic days.
    Thank you so much for sharing this recipe!

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