Kale, Pomegranate, and Quinoa Salad

Print

Kale and quinoa are two cancer-fighting foods that have recently been rediscovered.  This recipe calls for Tuscan or lacinato kale, which is often darker in color. Allowing this salad to sit about 30 minutes in advanced allows the kale to yield slightly to acid in the dressing softening the texture and the flavor of the leafy green. I also love the apple cider vinegar in it because it’s delicious but mild and may block some starch absorption which allows the prebiotic fibers to reach the colon and feed healthy probiotics for a healthy gut!

Further Food Nutritionist Commentary:

Dark leafy green vegetables like kale are rich in fiber, folate and a wide range of carotenoids including lutein and zeaxanthan, which are potent antioxidants that neutralize damage that can otherwise allow cancers to grow. Pomegranate seeds, like other berries, provide healthy vitamin C and fiber. Pomegranates also contain high levels of ellagic acid, which is being studied for its cancer fighting properties.

Quinoa is often referred to as a whole grain, but it is really a hearty seed that is rich in fiber and protein. In addition to B vitamins, magnesium, zinc and folate, quinoa provides phenolic compounds like quercetin, which has demonstrated anti-cancer properties in lab studies. It is a fast cooking, gluten-free staple that is easy to bulk cook for the week.

By Amanda Bontempo, MS, RD, CDN
array(3) { [0]=> array(3) { ["thumb"]=> string(75) "https://www.furtherfood.com/wp-content/uploads/2014/12/IMG_3917-150x150.jpg" ["full"]=> string(67) "https://www.furtherfood.com/wp-content/uploads/2014/12/IMG_3917.jpg" ["attachment_id"]=> string(4) "1476" } [1]=> array(3) { ["thumb"]=> string(80) "https://www.furtherfood.com/wp-content/uploads/2015/01/IMG_3957LIGHT-150x150.jpg" ["full"]=> string(72) "https://www.furtherfood.com/wp-content/uploads/2015/01/IMG_3957LIGHT.jpg" ["attachment_id"]=> string(4) "1589" } [2]=> array(3) { ["thumb"]=> string(75) "https://www.furtherfood.com/wp-content/uploads/2014/12/IMG_3913-150x150.jpg" ["full"]=> string(67) "https://www.furtherfood.com/wp-content/uploads/2014/12/IMG_3913.jpg" ["attachment_id"]=> string(4) "1475" } }

Kale, Pomegranate, and Quinoa Salad

  • Prep Time: 10 mins + 30 mins inactive time
  • Cook Time: 0 mins
  • Servings: 6

Ingredients

2 bunches lacinato kale

1 teaspoon Dijon mustard

3 tablespoons apple cider vinegar

¼ cup olive oil

salt and freshly ground black pepper to taste (optional)

½ cup cooked and cooled quinoa

¼ red onion, thinly sliced

¼ cup pistachios, coarsely chopped

¼ cup pomegranate seeds

Instructions

  1. De-vein kale leave by folding each leaf in half lengthwise and removing spine with a knife. Stack several leaves and roll lengthwise into a long cigar and slice thinly into ribbons.
  2. In a small bowl, whisk together mustard, vinegar, olive oil. Season with salt and pepper to taste.
  3. About 30 minutes before serving, coat kale with about half of the dressing and allow to sit.
  4. When ready to serve, add the quinoa, red onion, pistachios and pomegranate seeds. Toss to combine. Drizzle with extra vinaigrette dressing if desired. Toss to coat.
De-vein kale leave by folding each leaf in half lengthwise and removing spine with a knife. Stack several leaves and roll lengthwise into a long cigar and slice thinly into ribbons. In a small bowl, whisk together mustard, vinegar, olive oil. Season with salt and pepper to taste. About 30 minutes before serving, coat kale with about half of the dressing and allow to sit. When ready to serve, add the quinoa, red onion, pistachios and pomegranate seeds. Toss to combine. Drizzle with extra vinaigrette dressing if desired. Toss to coat.

Nutrition Information

Per Serving:  Calories: 200; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 62mg; Potassium: 582mg; Carbohydrate: 21g; Fiber: 3g; Sugar: 1g; Protein: 6g

Nutrition Bonus:  Vit A: 275%; Vit C: 179%; Iron: 17%; Calcium: 13%

Print
further food collagen

Leave a comment

Your email address will not be published.

Send this to friend