Kale, Apple and Quinoa Salad

While the seasons are changing, salads still appeal. This one, with a touch of East Indian flavouring, is packed with all kinds of goodness. Fruits, vegetables, pulses, whole grains and seeds all combine for top-notch nutrition and taste.

The recipe, adapted from Foodland Ontario, calls for Ontario produce, but obviously you should use those ingredients that are local to you.

 

Kale, Apple and Quinoa Salad

Preparation Time: 15 minutes

Serves 6 to 8 (Makes about 8 cups)

3 tbsp each white wine vinegar and extra-virgin olive oil
2 tsp Ontario Honey
1 tsp garam masala
1/2 tsp salt
1/8 tsp freshly ground pepper
1 clove Ontario garlic, pressed
4 cups chopped, stemmed Ontario kale
1 can (19 oz/540 mL) chick peas, drained and rinsed
2 cups chopped Ontario apples (about 2 apples)
1-1/2 cups cooked quinoa
1/3 cup diced Ontario red onion
1/4 cup each pumpkin seeds and dried cranberries

In large bowl, whisk together vinegar, oil, honey, garam masala, salt, pepper and garlic.
Add kale and toss to coat thoroughly. Stir in chick peas, apples, quinoa and onion.

Cover and refrigerate salad for at least 1 hour or up to 12 hours.

Just before serving, sprinkle with pumpkin seeds and cranberries.

Tip: To prepare kale, trim the leafy portion from either side of the tough stem; discard stem and chop leaves.

Nutrition information per serving:
• Calories: 270
• Protein: 10 grams
• Fat: 9 grams
• Saturated fat: 1 gram
• Carbohydrate: 39 grams
• Dietary fibre: 6 grams
• Sodium: 270 milligrams

Tags: , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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