| Prep: 20 mins | Cook: 25 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 325 | 15g | 2g | 45g |
| sugars | fibre | protein | salt |
| 20g | 6g | 9g | 0.3g |
Welcome, fellow food enthusiasts! Today I’m thrilled to share with you a healthier on-the-go dish that’s a favorite of mine- the Sea Kale and Quinoa Salad. It’s as nutritious as it is aesthetically pleasing, and it’s remarkably simple to prepare.
The Culinary Profile
Sea Kale and Quinoa Salad, in many ways, reflects the spirit of my favorite city- New York, infused into one satisfying salad bowl. Like NYC, this salad is a perfect medley of diverse elements. It combines the earthy goodness of quinoa, the crisp freshness of sea kale, juicy fruits like apple and oranges, all peppered with crunchy walnuts and cranberries. The dressing is a tangy mix of lemon juice, honey, Dijon mustard, and olive oil- not too complicated, yet flavorful.
This salad can be likened to a more substantial version of the usual green salads, that are plentiful around NYC. Just like how a bagel is to a regular piece of bread. Any budding culinary enthusiast would be ecstatic to give it a whirl, while any health-conscious foodie would love to indulge guilt-free. It can serve as an ideal side or even a standalone meal that pairs well with earthy red wines like Pinot Noir.
Why It’s Packed with Nutritional Goodness
Every serving of Sea Kale and Quinoa Salad is packed with a multitude of nutrients and minerals that not only satiate your hunger but also contribute to your overall well-being. The quinoa – often referred to as the ‘super grain of the future’ – is low in fat and high in dietary fiber and protein (source). The sea kale is loaded with vitamins A, C, and K, as well as minerals such as iron and calcium.
The fruits offer a burst of natural sweetness to balance out the savory elements, while also delivering antioxidants, essential vitamins, and fiber. Walnuts and both types of olive oil are excellent sources of mono- and polyunsaturated fats, improving heart health.
In the spotlight of our dressing is Dijon mustard, which aside from adding a lip-smacking tang, it may also help lower blood pressure and cholesterol levels (source).
I always feel it’s integral to be mindful of what we put into our bodies. This salad doesn’t sacrifice flavor for its nutritional profile, making it an all-rounder. So, next time you’re looking for a way to quench your gourmet cravings in a healthier way, remember the Sea Kale and Quinoa Salad.
What You’ll Need
- 1.5 cups quinoa
- 3 cups water
- 1 tablespoon olive oil
- 1/2 teaspoon sea salt
- 12 ounces sea kale
- 2 large oranges
- 2 large apples
- 1 pomegranate
- 1/2 cup dried cranberries
- 1/2 cup chopped walnuts
- 1/4 cup lemon juice
- 1 tablespoon honey
- 1 tablespoon Dijon mustard
- 1/4 cup extra virgin olive oil
- Salt and black pepper to taste
Method
Step One
Start by rinsing the quinoa under cold water to remove any bitter taste. Transfer the rinsed quinoa to a medium saucepan and add the 3 cups of water, olive oil, and sea salt. Bring this mixture to a boil over high heat.
Step Two
Once boiling, reduce the heat to low, cover, and simmer until the quinoa is tender, and the water has been absorbed. This should take between 15 to 20 minutes. Then, remove the pan from the heat and let it stand, covered, for about 5 minutes.
Step Three
While the quinoa is cooking, prepare the other ingredients. Start by thoroughly washing the sea kale. Then, peel the oranges and apples and chop them into bite-sized pieces.
Step Four
Cut open the pomegranate and remove the seeds. Be careful not to stain your clothes, as pomegranate juice can be hard to remove. You should then be able to collect about half a cup of seeds.
Step Five
In a large bowl, combine the cooked quinoa, chopped sea kale, oranges, apples, pomegranate seeds, dried cranberries, and chopped walnuts.
Step Six
Now it’s time to prepare the dressing. In a small bowl, whisk together the lemon juice, honey, Dijon mustard, and extra virgin olive oil until it forms a smooth mixture. Season this with salt and black pepper to your taste.
Step Seven
Drizzle the dressing over the salad, tossing until everything is well-coated. Adjust the seasoning if necessary. You can serve the salad immediately, or refrigerate it for a couple of hours to let the flavors meld. Enjoy your Sea Kale and Quinoa Salad!
