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Kale Bean Avocado Salad

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This is a favorite recipe of my mom’s and is always a crowd-pleaser!

Further Food Nutritionist Commentary:

Quinoa is a great gluten-free grain alternative, which is also suitable for vegetarians and vegans since it's full of fiber and protein. The variety of beans used in this salad add even more fiber and protein, making this dish an extra satisfying meal.
Dinosaur kale, much like most other leafy green vegetables is a great source of vitamin C, calcium, and vitamin A. The combination of healthy fats such as those found in the avocado and olive oil in this dish also helps the body absorb the fat-soluble vitamin A more readily, and contributes to the body's immunity, vision, and bone health.

By Emily Cooper, RD, LD

Kale Bean Avocado Salad

  • Prep Time:10 minutes
  • Cook Time:15 minutes
  • Servings: 8

Ingredients

2 cups cooked quinoa
1 bag of dinosaur kale
1 can of artichoke hearts, cut
1 can of garbanzo beans
1 can of black beans
1 can diced tomatoes
1 avocado, diced
Dressing:
juice from one lemon
olive oil
white rice vinegar/white balsamic vinegar
salt & pepper to taste

Instructions

1. Cook one recipe of quinoa. set aside to cool.
2. In a large bowl, add kale(removing any large stems).
3. Add artichoke hearts, garbanzo beans, black beans, tomatoes and avocado.
4. Top salad with lemon juice, olive oil, white rice vinegar and salt and pepper to taste.
5. Anything from corn to sunflower seeds to dried cranberries can be added to give this salad extra flavor!

1. Cook one recipe of quinoa. set aside to cool. 2. In a large bowl, add kale(removing any large stems). 3. Add artichoke hearts, garbanzo beans, black beans, tomatoes and avocado. 4. Top salad with lemon juice, olive oil, white rice vinegar and salt and pepper to taste. 5. Anything from corn to sunflower seeds to dried cranberries can be added to give this salad extra flavor!

Nutrition Information

Per Serving:  Calories: 411; Total Fat: 14 g; Saturated Fat: 2 g; Monounsaturated Fat: 8 g; Polyunsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 646 mg; Potassium: 903 mg; Carbohydrate: 60 g;  Fiber: 12 g; Sugar: 3 g; Protein: 14 g
Nutrition Bonus:
Vit A: 109%; Vitamin C: 84%; Iron: 40%; Calcium: 14%;
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