Kale & quinoa salad

FREQUENCY:

As desired

SERVES:

1

PREP/COOK TIME:

20 minutes

INGREDIENTS:

Pre cooked/quick cooking quinoa (1 fist)

Extra virgin olive oil (£1 coin)

Shredded kale leaves (2 cupped hands)

Chopped garlic clove (1)

Chickpeas (1 fist)

For the tahini dressing:

Tahini (2½ tbsp)

Extra virgin olive oil (£1 coin)

Garlic clove (1)

Boiled water (6 tbsp)

Lemon juice (4 tbsp) (also orange juice works nicely)

Ground black pepper

To garnish:

Chopped fresh coriander or flatleaf parsley (1 handful)

Pomegranate seeds (1 handful)

Pumpkin or hemp seeds (2 thumbs)

DIRECTIONS:

  1. Put the quinoa in a large saucepan, cover it with water and bring to the boil. Reduce the heat and simmer for 10-12 minutes, or until the quinoa is tender

  2. Drain the quinoa and put in a large mixing bowl. Drizzle over the olive oil and season with sea salt

  3. Meanwhile, for the dressing, whisk together all of the dressing ingredients until smooth, creamy and well combined, adding a splash of warm water to loosen the mixture if necessary. Season with pepper. Set aside

  4. Heat the olive oil in a frying pan over a medium heat until melted. Add the kale and stir-fry for 1-2 minutes, adding the garlic after 1 minute. Continue to fry until the kale tender, adding some water if needed, then tip it into the quinoa and stir to combine. Add the rinsed and drained chickpeas.

  5. Serve, adding the dressing and the garnishing ingredients 

NUTRITIONAL EVALUATION:

Chickpeas and quinoa are the sources of protein in this meal. Chickpeas have around 9g of protein per 100g and quinoa 4.4g. Both are excellent sources of fibre which is essential for gut microbiota health. Both have a low glycaemic index, meaning they won’t spike your blood glucose levels and keep your energy levels stable for longer. Quinoa is both a source of protein and carbohydrates, providing 28g of carbohydrates for 100g of cooked quinoa.

Olive oil is a healthy monounsaturated fat, rich in antioxidants. Olive oil can be supportive of cardiovascular health and can reduce inflammation thanks to a component called oleocanthal.

Kale is part of the cruciferous vegetables family, the same as broccoli, cauliflower and kale. Cruciferous vegetables are rich in many vitamins (folate, C, E and K) as well as sulphurous compounds, known as glucosinolates. Studies suggest those compounds can be supportive of the cardiovascular system, hormonal health and cancer preventative.

Kale is also a source of antioxidant flavonoids quercetin and kaempferol which can help modulating the immune system.

Like all green vegetables, kale is rich in chlorophyll (it is what gives the green colour to vegetables). All green veggies are a great source of magnesium, a mineral associated with relaxation and nervous system health.⁠⁠⁠⁠

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SUSTAINABILITY CREDENTIALS: