Quinoa Salad with Apples and Kale

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Quinoa Salad with Apples and Kale



Quinoa Salad with Apples and Kale
Number of Servings: 8 Total Preparation Time: 45 minutes
Actual Cooking Time: 15 to 30 minutes Source: USApple
Food Groups: Dairy, Vegetables, Fruits, Grains
Meal Type: Salads & Dressings
Nutrition Content: Good Source of Calcium, Good Source of Fiber
Origin: American
Special Features: Vegetarian

Is it possible to pack more nutritional powerhouses into a single salad? Apples, kale and quinoa are packed with nutrition, but this salad also is notable for its delicious mix of flavors and textures: sweetness from the apples, salty flavor from the feta, and crunch from the quinoa and pine nuts.

Ingredients:

Dressing Ingredients:
Juice of 1 large Lemon
2 teaspoons Honey
1 medium Shallot
1/2 teaspoon kosher Salt
3 tablespoons Olive oil

Salad Ingredients:
3 cups very thinly sliced Kale (about 1/3 of a standard bunch)
1 1/2 cups Quinoa
3 cups Water
1 teaspoon plus 1/4 teaspoon kosher Salt
2 tablespoons Olive oil
2 large tender-sweet Apples, such as Fuji or Gala, unpeeled and cut into 1/2-inch cubes
2 teaspoons Sugar
1/3 cup toasted Pine nuts
4 ounces crumbled Feta

Preparation:

In a small bowl, whisk together the lemon, honey, shallot, and salt. Add the olive oil in a thin stream, whisking as you go. Set aside.

Put the kale in a serving bowl and set aside. Put the quinoa, water, and 1 teaspoon salt in a medium saucepan, cover, and set over high heat. Bring to a boil, then reduce heat to low and cook until all the water is absorbed, about 15 minutes. Remove from heat and let sit 5 minutes, then fluff with a fork and add it to the bowl with the kale.

Set a large skillet over medium-high heat. Add oil, heat for a minute, then add apples and 1/4 teaspoon salt. Cook, stirring, for 2 minutes, then add sugar and continue cooking and stirring until the apples begin to turn golden, 5 to 7 minutes. Add apples to the bowl with the quinoa, then add the pine nuts, feta, and dressing and toss until evenly combined.


Nutrient Information
Calories: 269
Total Fat: 12
Saturated Fat: 3
Polyunsaturated Fat: 2
Monounsaturated Fat: 4
Sodium: 688
Carbohydrates: 34
Protein: 8
Fiber: 5
Vitamin A:
Vitamin C:
Calcium: 123
Iron:

Cook's Notes:

Use light or reduced-fat feta to cut the calories and fat in this dish. Reduce the amount of salt added in the salad ingredients to one-half teaspoon to reduce the sodium.