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Monday, July 8, 2013

Quinoa, Kale & Chickpea Salad with Balsamic Vinaigrette


If you are looking for a healthy salad to pack in your lunch... look no further. This salad is fresh, healthy and beautiful. I used colorful ingredients such as tomatoes, red onion, green kale and herbs to create the perfect visual and taste balance. Kale is a part of the cabbage family and packs a punch with powerful vitamins and minerals such as beta carotene, vitamin K, calcium, and vitamin C. Quinoa is also quite healthy and considered to be a superfood. Quinoa is especially high in iron, magnesium and fiber. Lastly, chickpeas are high in protein, zinc and folate. If you are looking to enhance the flavor of a cold salad, be sure to use plenty of fresh lemon and herbs. Lemon also helps preserve the vegetables so that they last longer in the refrigerator. Enjoy this recipe as a meal or bring along in your lunch box for a mid-day boost! 

Quinoa, Kale & Chickpea Salad with Balsamic Vinaigrette
(serves 8)

1 cup quinoa
2 cups water 
1 can rinsed chickpeas
2 tsp olive oil 
1 bag pre-washed kale, or 4 cups
1 cup water 
1 large tomato, diced
1 medium red onion, diced
1 cup fresh basil, chopped
Juice of 4 lemons
Pinch salt, pepper and garlic powder

Bring 1 cup quinoa and 2 cups water to a boil in saucepan, then cover and simmer for 15 minutes. Meanwhile, add 2 tsp olive oil to large pan, then add kale plus 1 cup water and cook covered over medium heat for 5 minutes. Remove lid and cook another 3 minutes, or until water has evaporated. Once kale and quinoa have been cooked, set aside to cool. In a large bowl, add diced tomato, onion, chickpeas, herbs, lemon juice and seasonings. Mix well. Now add quinoa and kale to bowl and stir in dressing. Add as much dressing as you like (if you follow dressing recipe, you should have 1/2-3/4 cups dressing left for future use). 

Dressing:
(makes enough for salad, plus 1/2 cups extra)
1/4 cup balsamic vinegar 
3/4 cup extra virgin olive oil
2 tsp brown sugar 
1 tbsp minced fresh garlic
3 tbsp chopped fresh parsley
Pinch salt and pepper 

Blend all ingredients until thoroughly incorporated. Keep refrigerated in air-tight container. 

4 comments:

  1. Hi,
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    Senka

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  2. Rachael - Love the recipe, but it won't print out due to the reverse white on black graphics. I'll have to hand write it out, Please do less graphics if you want people to share and use. Thanks.

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  3. Thank you for the advice! Hope this helps!

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  4. Dear Rachael: Thanks for updating the graphics...it worked!

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