Healthy Kale And Quinoa Salad In 9 Steps


Healthy Kale And Quinoa Salad In 9 Steps


I ask myself why I should make kale and quinoa salad. As a result of my research, I listed many answers starting with because. Yes, it is a Latin American with considerable nutritional value. 2013 was even declared the “International Year of Quinoa” by the United Nations. It would be a shame to this Latin American if I did not write a recipe about quinoa, which has such an important place.

Especially those who pay attention to their fitness and eat healthy should take note of the kale and quinoa salad recipe. Quinoa is called a superfood because it is rich in vitamins B3 and E, as well as magnesium, manganese, copper, iron, calcium, folate, phosphorus, zinc, potassium and omega-3. Quinoa, which gives a feeling of satiety for a long time with its high fiber content, can be consumed with both sweet and salty foods. Red quinoa and black quinoa are ideal for salads, while white quinoa is ideal for infertiles, stuffing and pilaf varieties.

How Do You Make Quinoa And Kale Salad?

When you want to eat with freshness, the kale and quinoa salad, which I have prepared as an alternative to ordinary salad recipes, will not tire you much in the kitchen with its simple preparation. You need about 40 minutes to make this salad. The quinoa to water ratio should be 1 to 1.5. So you should use 160 ml of water for 250 g of quinoa.

Boil your quinoa in a pot by adding water and salt. After boiling, reduce the heat and cook until the water is absorbed. After the water is absorbed, let it rest for 5-10 minutes. After washing and preparing your fruits and vegetables, mix chopped parsley, red cabbage and dried tomatoes in a bowl. Add the rested quinoa to this mixture. Mix olive oil, pomegranate syrup, mustard, honey and salt. Pour this olive oil sauce you have prepared into your quinoa. You can decorate it with pomegranate seeds if you have any. Finally, you can enjoy this healthy kale and quinoa salad.

quiona salad

What Can I Make With Quinoa And Kale?

In addition to kale and quinoa salad, you can prepare quinoa stuffed cabbage especially for babies 9 months and older. First of all, for the stuffing; add 1 tea glass of celery juice and 1 cube of bone broth and boil until the water is absorbed. On the one hand, while it is cooking, onion and garlic are grated. Pepper is finely chopped. Parsley and spices are added. Add boiled quinoa. And our tomato paste is added. All the mixture is mixed. Our filling is ready.

For stuffing, boil the cabbages in hot water for 5 minutes. Add the filling to the softened cabbages and wrap them. When wrapping, put 1 teaspoon of the filling in the middle of the cabbages and wrap them without closing the edges. when you close the edges, it is very thick and placed in a small pot. We cook over medium heat until the water is absorbed. It is a very nutritious dish made with kale and quinoa for our babies. In addition to these; gluten-free quinoa capuska is a nice option for those who want to eat healthy.

quiona salad and kale

How Do You Cook Kale Fast?

Remove the stems from the leaves. Chop the kale leaves and place in a large bowl. Add plenty of olive oil and about 2 teaspoons of apple cider vinegar or fresh lemon juice. Massage with your hands for 1-2 minutes until softened. Now your kale is ready to be used in salads.

How Long Does It Take To Cook Kale In Boiling Water?

Boil plenty of water in a saucepan. Add the rock salt and dissolve it in the water, then add the kale, which you have sorted and cut the stems, into the water. Boil the cabbage leaves for 3 minutes, remove them from the hot water with a colander and put them in cold water.

How Many Calories Does A Kale And Quinoa Salad

Quinoa salad is rich in calcium, iron and phosphorus, as well as many minerals and vitamins, as it is prepared with quinoa and vegetables. It can be preferred as a main dish for main meals. Care should be taken not to consume bread with it. 100 grams of kale and quinoa salad has 190 calories.

Nutrition Facts

4 servings per container

Serving Size100g

  • Amount Per ServingCalories190
  • % Daily Value *
  • Total Fat 5.5g 9%
    • Total Carbohydrate 28g 10%
      • Protein 7.5g 15%

        * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


        Is Kale And Quinoa Salad Healthy?

        For this, if we need to examine quinoa and kale separately, we will better understand their benefits.

        Kale: Kale is one of the main components of kale and quinoa salad, and the basis of forgetfulness is a disorder in the nervous system and a decrease in vitamins in the memory part of the brain. Kale is a food rich in vitamin C. This vitamin strengthens the body’s immune system. Potassium is an important substance for blood circulation in the body. Potassium also improves the functionality of the cells of organs. The most important substance in eye health is beta carotenes. The more beta carotene in the eye, the better the vision.

        Kale is among the foods rich in beta carotene. It especially prevents cataract formation. Bone inflammation, arthritis and heart diseases increase with animal foods. In addition, increased levels of bad cholesterol lead to the risk of heart attack. Diseases reduce the quality of life and increase mortality. However, kale is very effective in removing all inflammation in the body.

        Quinoa : Quinoa, the second main ingredient of kale and quinoa salad, supports weight maintenance and slimming process. It is a complete protein food. It has high fiber content. It is rich in iron. Therefore, it is recommended for people with anemia. Strengthens immunity with its antioxidant properties. It is a gluten-free food. In this way, celiac patients can also use quinoa. It contributes to the development of nerve and bone functions. It supports muscles and energizes the body. It is good for fatigue. It lowers blood sugar. Therefore, it is also recommended for diabetics.

        The kale and quinoa salad, which is a combination of two ingredients with many health benefits, is simple, easy and nutritious, as well as clean, fresh and delicious. I can also add that this kale and quinoa salad is anti-aging, anti-obesity and mood-enhancing. Who doesn’t want to eat healthy? Eating healthy, being healthy keeps you vigorous and increases your life energy. I love kale and quinoa salad.

        kale and vegetables

        Is Kale Salad Good For Weight loss?

        Kale is an excellent food that helps with weight loss. It is low in calories and carbohydrates and high in fiber. While the fiber in it speeds up the metabolism, it helps to digest food better. It also creates a feeling of satiety. Kale and quinoa salad will also keep you full for a long time and help you lose weight.

        Is It OK To Eat Kale Everyday?

        Kale can reduce the absorption of iodine in the body, so it is recommended to consume it no more than 3 times a week. If you are going to consume more, add iodized salt to the kale. You can also alternate it with kale and quiona salad.

        Why You Should Not Eat Kale?

        Kale may reduce the absorption of iodine in the body because kale absorbs iodine. It contains the substance oxalates. Therefore, it is not recommended for everyone to consume kale. Especially people with diseases such as gall bladder, kidney and gout disorders should avoid the use of kale.

        Which Quinoa Should I Prefer

        The most commonly used quinoa varieties are black, white and red quinoa. White quinoa, whose shells are bitter and can be rubbed and cleaned by hand, is used for making pilaf, dolma and infertile. The quinoa with the most intense aroma is the black colored one. Red quinoa is more suitable for salad recipes. I preferred to use red quinoa in my kale and quiona salad recipe. The reason for this is that it is a high fiber source, which makes red quinoa ideal especially for regimes and diets. However, compared to its counterparts, Red Quinoa and especially dishes and salads made with red quinoa are notable for their high protein, mineral and antioxidant content.

        If you are looking for more salad recipes, you can access different alternative salad recipes by clicking on the other links below.

        Let’s prepare our ingredients for this easy kale and quiona salad recipe and go to our kitchen where we are happiest and cook our delicious meal as soon as possible.

        Kale And Quinoa Salad

        Recipe by HonourCourse: SaladsCuisine: AmericanDifficulty: Easy


        Prep time


        Cooking time





        Kale and quinoa salad recipe as an alternative to ordinary salad recipes when you want to eat with freshness.


        • 160 g quinoa

        • 1/2 kale

        • 1 green pepper

        • 1 capia pepper

        • Half a bunch of purslane (If you don’t have purslane, you can also use parsley)

        • 1 bowl of dried tomatoes

        • Half a pomegranate (optional)

        • FOR THE SAUCE
        • 4 tablespoons of olive oil

        • 1 teaspoon pomegranate syrup

        • 1 teaspoon mustard

        • 1 teaspoon honey

        • A pinch of salt

        • 2 tablespoons goat cheese (If you vegan, consider this option)


        • Boil your quinoa in a pot by adding water and salt.
        • After boiling, reduce the heat and cook until the water is absorbed.
        • After draining the water, let it rest for 5-10 minutes.
        • After washing and preparing your fruits and vegetables, mix chopped purslane (or parsley), green pepper,capia pepper,kale and dried tomatoes in a bowl.
        • Add the rested quinoa to this mixture.
        • Mix olive oil, pomegranate syrup, mustard, honey and salt.
        • Pour this olive oil sauce you have prepared on your quinoa.
        • Shred your goat cheese and add it to your salad.
        • Finally, add your pomegranate seeds to your salad and serve. (Optional)


        • The quinoa to water ratio should be 1 to 1.5. So you should use 250 ml of water for 160 g of quinoa.

        How Long Does Kale Quinoa Salad Last In The Fridge?

        When I make salads, I make sure to make as much as I can eat, but there may still be leftover salads. It makes more sense to keep them in the refrigerator instead of throwing them away. For this, hermetically sealed containers are ideal. You can store kale and quinoa salad in your refrigerator for up to 5 days.

        Can I Freeze Cooked Quinoa Salad?

        You can freeze only the ingredients for the kale and quinoa salad. Kale and quinoa salad is quite difficult to freeze after preparation. However, freezing quinoa on its own is quite simple. For this, you should soak the quinoa in water for half an hour before cooking. Then cook your quinoa and let it cool. Then you can put your quinoa in refrigerator bags and store them in the deep freezer section.

        Is It Safe To Reheat Quinoa?

        Yes, quinoa is one of the easiest grains to make and is easy to freeze and reheat. The microwave is the fastest and easiest way to reheat quinoa. You can also reheat quinoa in the oven or on the stove.

        If you have any other questions about the kale and quinoa salad recipe, don’t hesitate to stop by, I’m always willing to help! Also, don’t forget to follow me on my Instagram page. In the meantime, stay safe, stay healthy, and have a great day!


        Do you eat quinoa salad hot or cold?

        If you want perfect results, you should serve the kale and quiona salad cold.

        Does quinoa make poop?

        It contains almost twice as much fiber compared to other cereals. Quinoa, which creates a long-term feeling of satiety with its fibrous structure and helps to lose weight, is also beneficial for intestinal health.

        Does quinoa burn belly fat

        Quinoa is easy to digest, thus accelerating fat burning; low-fat and easy-to-digest quinoa is one of the auxiliary foods that can be easily used during weight loss. It accelerates human metabolism 5 times and thus contributes to a significant reduction in fat cells in the body.

        Is quinoa healthier than rice?

        Quinoa is higher in protein than brown rice (8 grams compared to 3) and also high in fiber (5 grams compared to 1). Its components make quinoa more filling and better for blood sugar balance

        Is quinoa good for weight loss or weight gain?

        Quinoa creates a feeling of satiety for a long time thanks to its protein content, while the dietary fiber in its content keeps blood sugar in balance. In this way, quinoa can also have an effect on weight loss. In this case, you can add kale and quinoa salad to your diet list

        Is a quinoa salad good for you?

        Kale and quinoa salad is very high in vitamins, minerals and fiber and does not contain cholesterol. It also contains calcium, iron, zinc, magnesium, magnesium, phosphorus and plenty of fiber. Fiber in quinoa is good for constipation and iron is good for anemia. Calcium strengthens bones and teeth.

        How many carbs are in quinoa salad?

        100 grams of kale and quiona salad contains a total of 28 grams of carbohydrates.

        Which is healthier brown rice or quinoa?

        In general, brown rice is healthier than white rice. The milling process removes many of the health benefits of white rice. Brown rice is a whole grain and has more important vitamins. It is also a source of fiber. However, quinoa is higher in protein than brown rice and is also high in fiber. Its components make quinoa more filling and better for blood sugar balance.

        What are the cons of quinoa?

        Quinoa seed has a blood-thinning property. If consumed excessively, it can cause various bleeding. It can also reduce the absorption of some vitamins and minerals due to the saponin and phytic acid it contains.

        Which color quinoa is the healthiest?

        The darker the color of the food, the higher the antioxidant content. Black quinoa has the highest nutritional value and the most intense flavor among quinoa varieties. However, I recommend using red quinoa in the kale and quinoa salad recipe. Red quinoa is a type of oilseed that has been consumed more in recent years. This special seed ingredient, like other nutritious seeds, is consumed as a grain. Red Quinoa, which has a violet-red color, attracts attention with its rich content of antioxidants and minerals.

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