Mexican(ish) Kale & Quinoa Salad

Mexican(ish) Kale & Quinoa Salad
Mexican(ish) Kale & Quinoa Salad
  • prep: 20 min
  • cook: 20 min
  • total: 40 min
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  • servings:
  • Summary

    Healthy kale and quinoa salad recipe with Mexican flavors, including black beans, pepitas, and a cumin-lime dressing. Gluten free, easily vegan (skip the cheese), and packs great for lunch. Recipe yields 4 medium servings.

    Ingredients

    • 1 cup quinoa, rinsed in a fine-mesh colander
    • 2 cups water
    • ½ cup pepitas (hulled pumpkin seeds)
    • 1 small bunch of curly green or Tuscan kale, tough ribs removed and chopped into small pieces (or about 3 cups roughly chopped baby spinach)
    • Fine sea salt
    • 1 can (15 ounces) black beans, rinsed and drained, or 1 ½ cups cooked black beans
    • ½ cup thinly sliced green onions or finely chopped red onion
    • ½ cup lightly packed chopped fresh cilantro
    • ½ cup oil-packed sun-dried tomatoes, rinsed and chopped
    • ? cup crumbled feta cheese (optional)
    • 1 to 2 medium jalapeños, seeds and membranes removed, chopped
    • ¼ cup olive oil
    • 3 to 4 tablespoons fresh lime juice (about 2 medium limes)
    • ¾ teaspoon ground cumin
    • ½ teaspoon fine sea salt

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 572 % Daily Value *
    • Total Fat: 32 g 49.97%
    • Saturated Fat: 9 g 45.33%
    • Trans Fat: 0 g %
    • Cholesterol: 33 mg 11.12%
    • Sodium: 1003 mg 41.78%
    • Calcium: 276 mg 27.56%
    • Potassium: 571 mg 16.31%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 32.13%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 51 g %
    • Dietary Fiber: 9 g 37.76%
    • Sugar: 5 g
    • Protein: 22 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 9.76%
    • Vitamin C 11.9%
    • Vitamin D 1.5%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat6
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total3 oz-eq

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