Beet Kale Quinoa Salad

Beet Kale Quinoa Salad is a powerhouse salad that’s loaded with vitamins, minerals and a combo of sweet and earthy flavors!

This Beet Kale Quinoa Salad is a powerhouse salad that's loaded with superfoods

This kale quinoa salad features beets, blueberries, kale and quinoa, with some apple and walnuts for a little sweetness and crunch.  This kale salad goes great as a side with grilled fish or chicken, but it’s also substantially filling enough to have as a vegan main.

This Beet Kale Quinoa Salad is a powerhouse salad that's loaded with superfoods

VEGAN KALE SALAD RECIPE

This kale quinoa salad ingredients list is a short one.  

  • Kale
  • Red beets
  • Fresh blueberries
  • Apples (Granny Smith or a red apple)
  • Cooked quinoa
  • Raw or toasted walnuts

HOW TO MAKE KALE AND QUINOA SALAD

Making this kale quinoa salad couldn’t be easier.  First you’ll want to cook your quinoa (according to the package instructions) and steam or roast your beets.

  1. Cut Vegetables
  2. Roast Beets
  3. Cook Quinoa
  4. Mix kale, apple, blueberries in a large bowl
  5. Drizzle vinaigrette over salad
  6. Toss in the cooled quinoa, beets and walnuts and gently toss again.

This Beet Kale Quinoa Salad is a powerhouse salad that's loaded with superfoods

TIPS FOR MAKING KALE AND QUINOA SALAD

  • If you know you’ll be short on time, then you can easily cook the quinoa and beets ahead of time and store them in the refrigerator for later use.
  • Not a fan of kale, no problem.  Just substitute the kale for spinach or a hearty lettuce like Romain.
  • I’ve made this salad vegan, but you could sprinkle a little goat or feta if you like.
  • Make a little extra dressing.  If you’re like me, you’ll want to drizzle a little extra dressing on your salad.

This Beet Kale Quinoa Salad is a powerhouse salad that's loaded with superfoods

NUTRITIONAL BENEFITS

  • Beets have been shown to provide antioxidant and anti-inflammatory benefits. They contain compounds that help protect against heart disease and certain cancers, and they contain lutein and zeaxanthin which provide health support with respect to eye health.
  • Quinoa is one of the most protein-rich foods on the planet, containing all nine essential amino acids. It’s high in fiber (which helps lower cholesterol and glucose levels) and iron and rich in magnesium (magnesium is good for the heart and helps to relax blood vessels), Vitamin B2, and manganese.
  • Kale rich with vitamin A, vitamin C, iron, fiber, calcium, antioxidants and anti-inflammatory properties.
  • Apples are high in antioxidants (helps protect against various cancers and strengthens immune system), they help to lower cholesterol and blood sugar levels. 
  • Walnuts have a high concentration of omega-3 fat. The omega-3 fat found in walnuts and walnut oil is not the same as the kind of omega-3 found in fish (salmon). Omega-3s help lower triglycerides and reduce plaque formation. Walnuts are high in protein, fiber, calcium, magnesium, potassium and manganese.
  • Blueberries are a powerhouse superfood containing antioxidant and anti-inflammatory compounds that help to ward off major disease like Alzheimer’s, diabetes, heart disease, and some types of cancer. The compounds in blueberries also help keep our memories sharp. Blueberries are the ultimate memory food.

This Beet Kale Quinoa Salad is a powerhouse salad that's loaded with superfoods

I love everything this vegan kale salad has to offer.  It’s refreshing and light and loaded with fresh colorful produce.  And I especially love the little bite size pieces of beets in this salad.  Sometimes I’ll roast up a bunch of beets that have been cut into small pieces just to keep them in my refrigerator to add to salads throughout the week.  

VEGAN KALE SALAD RECIPES 

Originally published in 2012 – updated 8.2020

This Beet Kale Quinoa Salad is a powerhouse salad that's loaded with superfoods
Yield: 4 servings

Quinoa Salad with Beets and Kale

Prep Time 10 minutes
Cook Time 20 minutes
Additional Time 30 minutes
Total Time 1 hour

This Beet & Kale Quinoa Salad is a powerhouse salad that’s loaded with vitamins, minerals and a combo of sweet and earthy flavors!

Ingredients

For the Salad

  • 2 cups sliced kale (stalks removed and discarded)
  • 3 large red beets, peeled and cut into dice
  • 2 apples(Granny Smith or a red apple), cut into dice
  • 3/4 cup fresh blueberries
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 3/4 cup cooked quinoa
  • 1/2 cup raw or toasted walnuts

For the Walnut Vinaigrette

  • 1/4 cup sherry vinegar (red wine vinegar will work but omit about 1 tablespoon)
  • 1 teaspoon Dijon mustard
  • 1/2 cup extra-virgin olive oil
  • 1/4 cup walnut oil (if omitting walnut oil - then use 3/4 cup extra-virgin olive oil)
  • 1-2 teaspoons clover honey
  • kosher salt and freshly ground black pepper to taste

Instructions

For the Salad

  1. Preheat the oven to 350.
  2. Place the diced beets on a sheet of aluminum foil and drizzle with the olive oil.
  3. Fold the foil so the beets are sealed and place on a large cookie sheet.
  4. Roast in the oven for 15-20 minutes or until a fork pierces easily into the beets. You want them soft but still a little firm.
  5. Remove the beets from the oven and set aside to cool.
  6. Add the kale, lemon juice and a drizzle of olive oil.
  7. Massage until the kale starts to soften and wilt, 2 to 3 minutes.
  8. Add the apple, beets.
  9. Drizzle some walnut vinaigrette over ingredients and toss.
  10. Add the quinoa and walnuts and gently toss again.
  11. Garnish with goat cheese.

For the Walnut Vinaigrette

  1. Combine the vinegar, honey and mustard in a bowl.
  2. While whisking, slowly pour a steady stream of the olive oil.
  3. Season with salt and pepper.

Notes

  • Beets have been shown to provide antioxidant and anti-inflammatory benefits. They contain compounds that help protect against heart disease and certain cancers, and they contain lutein and zeaxanthin which provide health support with respect to eye health.
  • Quinoa is one of the most protein-rich foods on the planet, containing all nine essential amino acids. Quinoa is high in fiber (which helps lower cholesterol and glucose levels). Quinoa is high in iron and rich in magnesium (magnesium is good for the heart and helps to relax blood vessels), Vitamin B2, and manganese.
  • Kale is high in iron, fiber, calcium (good for strong teeth and bones), Vitamin A (good for vision and skin), Vitamin C (protects immune system), and powerful antioxidants (which help protect against various cancers). Kale is a great anti-inflammatory food (which helps fight against autoimmune disorders). Kale also offers cardio support and can help lower cholesterol levels.
  • Apples are high in antioxidants (helps protect against various cancers and strengthens immune system), they help to lower cholesterol and blood sugar levels. Certain studies have shown that consumption of apples on a regular basis (an apple a day is not just an old adage) helps with reduced risk of some cancers, cardiovascular disease, asthma and diabetes.
  • Walnuts have a high concentration of omega-3 fat. The omega-3 fat found in walnuts and walnut oil is not the same as the kind of omega-3 found in fish (salmon). The omega-3 fat in walnuts is called alpha-linolenic acid, the same kind found in flaxseeds. Omega-3s help lower triglycerides and reduce plaque formation. Certain studies have demonstrated greater attention (less "ADD-like" behaviors) in schoolkids when given omega-3s. Walnuts are high in protein, fiber, calcium, magnesium, potassium and manganese.

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