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Kale, White Bean, Avocado Quinoa Salad

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I was inspired to create a hearty salad for lunch after shopping at the market and finding so many great ingredients one day. I love putting quinoa in my salads for extra protein and pizazz!

Further Food Nutritionist Commentary:

What a healthful salad! This salad would make a great meal for a vegan or a meat eater. The quinoa, beans, and almonds provide some protein, and the avocado and sesame oil provide some healthy fats. Kale is chockfull of vitamins and minerals, including iron, which is not very bioavailable in other vegetable sources.

By Dianne Rishikof, MS, RDN, LDN

Kale, White Bean, Avocado Quinoa Salad

  • Prep Time:10 min
  • Cook Time:0 mins
  • Servings: 2

Ingredients

2 cups raw kale
1/2 cup quinoa (cooked)
7 raw almonds
1/4 cup white beans (cooked or from a can)
1 red bell pepper (diced)
1/8 red onion (diced)
1/2 avocado (diced)
Dressing: equal parts Tamari sauce, rice vinegar, sesame oil

Instructions

  1. Prep all veggies and combine artistically on your plate!
  2. Enjoy!
Prep all veggies and combine artistically on your plate! Enjoy!

Nutrition Information

Per Serving:  Calories: 301; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 127mg; Potassium: 740mg; Carbohydrate: 51g; Fiber: 8g; Sugar: 3g; Protein: 12g

Nutrition Bonus:  Vit C: 258%;Vit A: 229%; Iron: 36%; Calcium: 15%

 
 

 

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2 thoughts on “Kale, White Bean, Avocado Quinoa Salad

  1. Emilie Josephine

    what a nutritionally packed meal! I don’t have white beans, can I substitute for black beans? thanks heather!

    Reply

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