Kale Quinoa White Bean Salad

This kale quinoa white bean salad is easy to make, extra hearty, and loaded with nutrients. Although it tastes best after being freshly dressed, it’s still a great one to make for batch lunches. Kale keeps so well and doesn’t get soggy unless you really overload it with dressing.

TIP: You can either save a little dressing to refresh the leftovers or just squeeze a bit of fresh lemon & drizzle of maple syrup over each serving as you go. The latter is what I do.

Although great year round, it’s a great salad for the cooler months when salads can be unappealing. Kale is a green our bodies naturally gravitate towards more in the Fall and Winter.

A tip with salads when it’s cold out: Let your salad sit out a bit if you are getting it straight from the fridge. Generally, it’s more appetizing for our bodies. The flavors also come out more in a room temperature salad versus a super cold one.

Nutrient Dense Ingredients

Kale – A dark leafy green rich in omega 3’s, vitamins A, C, K, B-complex, iron, magnesium, potassium, copper, and more.

Pumpkin Seeds – A great source of zinc, magnesium, omega 3’s, vitamin E, B-complex, and more.

Hemp Hearts – A great source of Omega 3’s and 6’s, and also high in plant protein.

Kale Quinoa White Bean Salad Recipe

Serves 4

Ingredients

• 10 cups kale, stems removed and chopped (if using bagged organic kale, still remove the large stems)
• 1 1/2 cups prepared quinoa
• 15.5 oz BPA-free can great northern or cannellini beans, drained & rinsed
• 1/3 cup pumpkin seeds
• 1/3 cup hemp hearts
• Dressing: juice of 2 lemons, 1/3 cup + 1 TBSP tahini, 3 TBSP water, 2 TBSP maple syrup or 1-2 medjool dates (need a small blender if using medjool dates), 2 tsp mustard powder, 1/4 tsp pepper, 1/4 tsp sea salt (more to taste) Note: Any tahini based dressing works great with this if you already have a go-to.

Method

1. Add the kale to an extra large mixing bowl and massage well with your hands. Breaking down the kale makes it easier to digest and more desirable to eat.
2. Whisk together your dressing in a small mixing bowl. Taste and adjust to your preferences.
3. Add 3/4 of the dressing to the kale and tong together until the kale is well coated.
4. Add in the quinoa, white beans, pumpkin seeds, and hemp seeds and toss together well.
5. ENJOY! If serving all at once, toss in the remaining 1/4 of dressing, otherwise you may want to save it to refresh the leftovers. You can also refresh this salad by adding a squeeze of lemon and smidge of maple syrup to each serving.

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Kale Quinoa White Bean Salad Recipe

This kale quinoa white bean salad is easy to make, extra hearty, and loaded with nutrients. Although it tastes best after being freshly dressed, it's still a great one to make for batch lunches. Kale keeps so well and doesn't get soggy unless you really overload it with dressing.

Print Recipe Pin Recipe

Course Main Course, Salad, Side Dish

Cuisine American

Servings 4

Ingredients

  

• 10 cups kale stems removed and chopped (if using bagged organic kale, still remove the large stems)
• 1 1/2 cups prepared quinoa
• 15.5 oz BPA-free can great northern or cannellini beans drained & rinsed
• 1/3 cup pumpkin seeds
• 1/3 cup hemp hearts
• Dressing: juice of 2 lemons 1/3 cup + 1 TBSP tahini, 3 TBSP water, 2 TBSP maple syrup, 2 tsp mustard powder, 1/4 tsp pepper, 1/4 tsp sea salt (more to taste) Note: Any tahini based dressing works great with this if you already have a go-to.

Instructions

 

• Add the kale to an extra large mixing bowl and massage well with your hands. Breaking down the kale makes it easier to digest and more desirable to eat.
• Whisk together your dressing in a small mixing bowl. Taste and adjust to your preferences.
• Add 3/4 of the dressing to the kale and tong together until the kale is well coated.
• Add in the quinoa, white beans, pumpkin seeds, and hemp seeds and toss together well.
• ENJOY! If serving all at once, toss in the remaining 1/4 of dressing, otherwise you may want to save it to refresh the leftovers. You can also refresh this salad by adding a squeeze of lemon and smidge of maple syrup to each serving.

Keyword kale salad, kale quinoa salad, kale quinoa white bean salad, healthy salad recipes, easy salad recipes, medical medium friendly recipes

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