Kale and Quinoa Salad with Apples

This Kale and Quinoa Salad with Apples is a nutritious meal by itself or a great addition to your potluck table. It’s great for packed lunches too!

I’m a big fan of salads, but one thing I especially like about a kale salad is that it can be made ahead. Kale is so hearty that it doesn’t wilt or get wimpy if it sits in the fridge for a few days. Even after having dressing on it, it is still crunchy and good.

Then there’s the amazing nutritional benefit! Check out these stats:

A single cup of raw kale contains:

• Vitamin A: 206% of the DV (from beta-carotene)
• Vitamin K: 684% of the DV
• Vitamin C: 134% of the DV
• Vitamin B6: 9% of the DV
• Manganese: 26% of the DV
• Calcium: 9% of the DV
• Copper: 10% of the DV
• Potassium: 9% of the DV
• Magnesium: 6% of the DV
• It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

All that with a total of 33 calories, 6 grams of carbs (2 of which are fiber), and 3 grams of protein!

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid which studies have shown to be beneficial in reducing the risk of cardiovascular disease.

Given its incredibly low-calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

Add in the quinoa that has 8 grams of protein and 5 grams of fiber per cup, and you are really feeding your body well.

Making this salad is easy and you may want to just scroll down to the recipe, but if you like seeing pictures with instructions, then here we go:

Cook the quinoa and put it in a bowl to cool while you chop the rest of the ingredients and make the dressing.

I like to use Lacinato (also known as Italian, Tuscan, Dinosaur, or flat back kale) but any type will do.

Remove the stem. I just grab the leaves and pull them down in a stripping motion and discard the thick stem. You can also cut the stem off with a knife.

Wash it and dry it a bit and then chop it into small pieces. If you are lucky enough to have a Holland chopping bowl and a Mezzaluna knife, you can get that all chopped in a quick minute. I’m lusting after one of those bowl/knife sets! In the meantime, I just use a chef’s knife and chop it up.

Add it to a large bowl and set it aside while you cut up the apples. I leave the skins on and cut into about 1″ pieces.

Once the quinoa is cooled, add it to the bowl of kale, add apples, cranberries (if using), and any other optional ingredients that you want to add.

Make the dressing. Add the tahini, garlic, lemon juice, maple syrup, and mix. Add hot water by the tablespoonful until you get the consistency you like. I like it to be thick, but pourable. Double this dressing if you like! It’s good on so many things!

Add salt, if using, or other seasonings that you prefer.  Toss and mix well.

My mom and I eat this as a meal.  This makes enough for us to have leftovers for lunch the next day. It keeps beautifully in an airtight container in the fridge.

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Kale and Quinoa Salad with Apples

This Kale and Quinoa Salad with Apples is a nutritious meal by itself or a great addition to your potluck table. It's great for packed lunches too!

Author: Trish Hall

Ingredients

• 1 cup quinoa I like the multi-colored mix
• 2 cups water
• 8 cups (packed) kale, chopped small
• 3 large apples, chopped in 1" pieces 3-4 cups
• 1/2-1 cup dried cranberries optional

Dressing

• 1/3-1/2 cup tahini
• 1/3-1/2 cup fresh lemon juice
• 1-3 tsp minced garlic I used 3 big cloves
• 1-2 tbsp maple syrup or date paste
• 1 tsp salt or favorite seasoning mix optional
• 2-3 tbsp hot water to thin the dressing to desired consistency

Instructions

1. To cook the quinoa:

   Rinse the quinoa, add to a pot with the water and bring to a boil. Immediately reduce the heat to a low simmer, cover and cook for 10-15 minutes until all water is absorbed.

2. Transfer quinoa to a bowl to cool while you chop the rest of the ingredients and make the dressing.

3. Remove the stems from the kale and discard. Chop the kale into small pieces.

4. Chop the apples into 1" pieces.

5. Add quinoa, kale, apples, and cranberries (if using) to a large bowl. Toss with the desired amount of the dressing.

Dressing

1. Add tahini to a small mixing bowl or measuring cup.

2. Add lemon juice, garlic, maple syrup (or other sweetener), and salt (if using) and stir.

   It will be thick.

3. Add hot water and stir until it is thinned to your desired consistency.

Recipe Notes

If you want to reduce the fat in this dressing, you can use the lesser amount of tahini or replace it altogether with thick water or pureéd white beans. 

I don't use all the dressing at the first serving. I save a little to add to the leftovers or if this salad is going to be made ahead, I add it to the salad before serving. I often double this dressing, as my mom likes to add more to her portion. It stores well in the fridge for a week or so. 

If you are avoiding dried fruit, omit the cranberries, and consider adding a different tart fruit. The tartness of the cranberries with the sweet apple is delicious.