Kale, Cranberry and Quinoa Salad
Are you always looking for ways to create a healthier diet for you and your family? I know I sure am, and when I saw the recipe for this fantastic salad at All That Splatters I knew it was a “must-try” dish. I read a little bit about the nutritional properties of kale when I posted my recipe for Zuppa Toscana and I wanted to find more recipes that include these delicious and vitamin packed greens.
It was Lori’s comment about kale that really caught my eye. She said that kale is touted as one of the world’s “super foods” and it has risk-lowering benefits for at least five different types of cancers, including cancer of the bladder, breast, colon, ovary, and prostate. It comprehensively supports the body’s detoxification system. Kale’s extremely high vitamin-K content (“one cup of kale provides far more micrograms of vitamin K than any of our 135 world’s healthiest foods makes it a champion in anti-inflammatory properties. Lori did a little research and found that quinoa (keen-wah) contains more protein than any other grain. One website indicates that there are varieties of quinoa that are more than 20 percent protein, making this grain a boon for vegetarians. All this info leads me to the conclusion that this salad is indeed super food.
If you would like a quick and easy meal this week to balance out extra calories of your Easter brunch or dinner this is a delicious way to go. The only changes I made to Lori’s recipe were to cook the quinoa in chicken stock and replace the several tablespoon of water added to the quinoa with white wine. Next time I’ll use toasted hazelnuts instead of pine nuts for the added flavor and crunch. A little crumbled feta cheese on top might be tasty too.
- 2 cups water
- 1 cup quinoa, washed and drained
- 2 ounces (56 grams) pine nuts, toasted
- ½ pound (260 grams) kale
- 2 tablespoons olive oil
- 1 medium shallot (about 50 grams), peeled and thinly sliced
- 3 ounces (85 grams) dried cranberries
- ½ to 1 teaspoon chili flakes, to taste (optional)
- Salt and pepper
- Combine quinoa and water in a medium saucepan and cook over medium heat until all the water is absorbed, about 15 minutes. (Next time I will use chicken stock.) Stir the mixture about 10 minutes into cooking to prevent the quinoa from sticking to the bottom of the pot. Set aside.
- Toast the pine nuts in a small, dry saute pan over low heat. Watch them carefully so they don't burn. Remove from the heat and reserve. (Next time I will use toasted, chopped hazelnuts instead of pine nuts.)
- Remove the stems of the kale. Stack the leaves and thinly slice. Finely chop the stems as well.
- Heat the olive oil in a large skillet over moderate heat. Add the shallots and cook until translucent, about 2 minutes. Add the kale and cranberries, stir, then leave to cook, covered, for about 5 minutes.
- Add the pine nuts, chili flakes, salt and pepper and leave to cook again, covered, for another 5 minutes. If the kale starts to stick to the pan add some water, 1 tablespoon at a time. (I used white wine for a little additional flavor.) You want just enough moisture to create steam in the skillet, but not enough to give you a sauce.
- Toss the kale mixture and quinoa in a medium bowl and serve immediately, or at room temperature. I liked it even better the next day when the flavors had a chance to blend.
I like this salad at room temperature so I set it out on the counter about half an hour before I want to serve it. It is delicious with a slice or two of asiago cheese bread from Panera Breads. Improving my diet is so much easier when I have recipes like this to add to our menus. The farmers’ market opens in a few weeks and I’m looking forward to trying different varieties of kale to see if I can detect a difference in their taste. I’m looking for more good healthy kale recipes so if you have one you especially like I would LOVE to try it.
This post is linked to Seasonal Sundays at The Tablescaper and On The Menu Monday at StoneGable.
Cathy, I have to try this. I am slowly dipping my toes into the kale patch. Thanks for sharing. Susan
Susan recently posted..Fish, shellfish and fish again
Cathy, this sald looks like it would be a pleasure to eat! I don’t think I have ever had kale before. Well, I probably have had it in something, but I have never tried to cook with it. Love quinoa. Have a Happy Easter! Joni
I’m so glad you enjoyed it as much as I did, Cathy. I make this at least once a week, warming up the leftovers for lunches at work (I love it warm!) I haven’t played with the recipe much since I love it so much “as is” but love your suggestions (subbing hazelnuts sounds brilliant) are great!
Lori
Lori/All That Splatters recently posted..Coconut Shrimp Curry
Cathy, I passed over this post once this morning, thinking that Kale and Quinoa aren’t very appealing to me, but then came back to have a look. I’m so glad that I did. I didn’t know about the anti-inflammatory benefits of Kale – something that appeals to me for personal reasons. Thanks very much for the recipe and the news – another great blogging connection.
Quinoa is always present in my pantry. Just had some for breakfast.
Like the new salad idea. Thanks Cathy.
Happy Easter! Kirsten
Kirsten@ My Kitchen in the Rockies recently posted..Happy Easter and a Carrot Cake
I love kale, and I don’t use it often enough. I need to make kale chips, as I’ve heard they are as good as potato chips and far healthier. (My husband is addicted to chips.) This is a beautiful salad, and the kind that Craig and I enjoy– especially after indulging in vacation eating-out binges. These have beautiful colors. Happy Easter, my friend. Many blessings to you.
Foodiewife recently posted..Meyer Lemon Basil Sorbet (with Limoncello)
This does sound good! I would love to add more kale and quinoa to our diet.
Susan recently posted..Easter Bunny Bait and Phyllo Nests
Looks delicious. I’d love your substitutions, and nice with some some feta!
Happy Easter, Cathy.
Carol @ Always Thyme to Cook recently posted..Soy Grilled Flank Steak
I have been on a kale kick myself lately, Cathy. It is my new favorite vegetable.
Have a very Happy and Blessed Easter!
Pat recently posted..Happy Easter!
Isn’t it funny that kale, quinoa and dried cranberries have become the hottest trend foods! Personally, I love them all and the fact that they are now all the rage much as cupcakes and macarons were a couple of years ago is all the better for their healthy qualities. This is such a great salad! The dried cranberries give it a tang and fruitiness that I love in savory dishes. Wonderful and bookmarked!
Jamie recently posted..APRIL IN PARIS – MONTHLY MINGLE GOES TO FRANCE!
I must eat more kale! Love having one more recipe. Thanks Cathy.
Lea Ann recently posted..Pork-n-Greens…with Ancho Chile Honey Mustard Vinaigrette
It looks super indeed. Gotta try more kale recipes…so good for us.
Angie@Angie’s Recipes recently posted..Provençal Tomato Tartelettes
I think we all will be looking for lighter and healthy food after the Easter feasts on so many peoples tables today. The recipe looks and sounds great. Happy Easter, Cathy.
Karen (Back Road Journal) recently posted..Easter Traditions
I do love to add quinoa to our menu; and with kale is one I have to incorporate more; my husband is not crazy about it but served this way might just turn him around. Happy Easter Cathy.
Rita
I am trying to eat healthier too. This quinoa salad looks wonderful & so delicious. Great combination of flavors Cathy!
Pam recently posted..Coconut and Chocolate Nests
Wow, very different from the salads I fix.
Looks interesting.
That looks delicious, I really need to eat more kale. Thanks for the reminder of how good it is for me!
Rhonda (@diningalone) recently posted..Happy Easter!
I’m always looking for ways to use Quinoa. This looks great.
Wonderful to have you at Seasonal Sundays this Easter.
– The Tablescaper
I love the flavor combination you have going here – and the healthy factor is a bonus.
ciaochowlinda recently posted..Focaccia