Superfood Salad with Quinoa
Have I got a salad for you! This Superfood Salad recipe is my riff on a restaurant kale quinoa salad that I fell in love with! If you like big beautiful healthy salads, you going to love this one!
This healthy kale superfood salad is loaded with curly kale, crunchy broccoli slaw, cabbage, shaved brussels sprouts, apples and sunflower seeds, as well as protein-dense quinoa, small bites of beets and chewy dried cranberries. It’s all tossed in a delicious Honey Lime Vinaigrette.
Superfood Salad Recipe
This kale superfood salad recipe has a great combination of textures and flavors that will keep even the most ardent salad critic engaged!
- Cooked beets
- Broccoli slaw (Trader Joes or another brand)
- Purple cabbage
- Brussels sprouts
- Dried Cranberries
- Sunflower seeds
How to Make a Kale Superfood Salad
Making this kale superfood salad couldn’t be easier. First you’ll want to cook your quinoa (according to the package instructions) and steam your beets.
- Steam Beets. Peel beets and cut them into small cubes. Place in a steamer basket and steam for 10-15 minutes or until they are just fork tender.
- Cook Quinoa. Add 1/2 cup dried quinoa and 1 cup water to a saucepan and stir. Bring to a boil, then reduce heat to low and simmer 15-20 minutes. Remove from heat and set aside for 20 minutes before fluffing with a fork.
- Make Vinaigrette. Add ingredients to a mason jar, seal the lid and shake well. Refrigerate while preparing the salad.
- Prep Vegetables. Rinse and chop kale (removing stems), chop cabbage and apples, and thinly slice brussels sprouts.
- Toss Salad. Add cooled quinoa and the rest of the ingredients to a large bowl. Toss and drizzle vinaigrette over ingredients and gently toss again to evenly coat the ingredients.
Honey Lime Vinaigrette
As for the vinaigrette. It’s a good one! It’s simple to make and has a delicious tart and sweet combo of flavors.
- Fresh lime juice
- Clover honey
- Apple cider vinegar
- Dijon mustard
- Fresh ginger
- Extra-virgin olive oil
- Salt and freshly ground black pepper to taste
What are Superfoods
Superfoods are certain foods that offer superior nutritional benefits to other foods because they are rich sources of important vitamins, minerals, antioxidants and anti-inflammatory properties, like dark leafy greens, berries, garlic, ginger and turmeric.
Here are just some of the most nutrient-dense superfoods on the planet.
- Dark leafy greens. Dark leafy greens (spinach, Swiss chard, kale), are a rich source of vitamin C, folate, zinc, iron, calcium, magnesium and fiber. Kale is a good source of vitamin C, vitamin A and vitamin K1. , vitamin B6, potassium, calcium and magnesium. Just 1 cup of kale is a mere 9 calories.
- Berries. Berries (blueberries, cranberries, strawberries, raspberries and blackberries) are rich with antioxidants and anti-inflammatory properties helping to reduce risk of heart disease and other inflammatory health related issues.
- Garlic. Garlic is rich with antioxidants and anti-inflammatory properties that may help to reduce blood pressure, lower cholesterol, boost the immune system and strengthen bones.
- Ginger. Ginger is rich with substances called gingerols, shoals, gingerdiones, which provide immune-boosting, antioxidant, antibacterial and anti-inflammatory properties that may help to ward off certain diseases. It is also rich with phytochemicals that help aid digestion and settling upset stomachs. These digestive properties help to stimulate the body’s natural cleansing and detoxifying process by eliminating waste and toxins. These properties may also thin blood, improve blood circulation and prevent blood from clotting
- Turmeric. Turmeric is rich with antioxidants and anti-inflammatory properties. The powerful anti-inflammatory found in turmeric may be more effective to some with rheumatoid arthritis than anti-inflammatory drugs.
- Green Tea. Green tea is rich with powerful antioxidants and anti-inflammatory properties to strengthen your immune system and help reduce inflammation.
- Beets. Beets are a rich source of dietary fiber, potassium, manganese, and folate. They’re also rich in Vitamin C, zinc, copper, and iron. Beets contain polyphenols and betalains, which are natural antioxidants.
- Ancient Grains. Ancient grains include a variety of wheat (spelt, Kamut, freekeh, bulgur, farro, and grains such as millet, barley, oats, teff and soghum, as well as pseudocereals (which are seeds that are consumed like grains) such as quinoa, armaranth, buckwheat and chia. Ancient grains are high in protein, fiber, omega-3 fatty acids, B vitamins and zinc.
- Salmon. Salmon is rich with omega-3 fatty acids which helps reduce inflammation and lower blood pressure.
You can also serve this amazing superfood salad with salmon for added protein and healthy omegas. However, this salad is delicious without any meat added at all. It’s crunchy and chewy and has a deliciously healthy combo of ingredients. But if you want something a little more substantial for dinner, then a piece of grilled salmon or chicken makes a nice add here.
Looking for More Superfood Salads to Make?
Want more ideas? Check out all my healthy salad recipes.
Looking for More Quinoa Salad Recipes?
- Best Quinoa Salad
- Quinoa Beet Salad
- Mediterranean Quinoa Salad
- Crunchy Quinoa Tabbouleh Salad
- Beet Kale Quinoa Salad
- Mango Arugula Quinoa Salad
- Asian Quinoa Salad
Still want more quinoa salad ideas? Check out all my quinoa salad recipes.
- 1 cup curly kale, stems removed and finely chopped
- 3/4 cup broccoli slaw (I used the organic Trader Joe's broccoli slaw)
- 3/4 cup purple cabbage, finely chopped
- 3/4 cup beets, peeled, lightly steamed and cut into small cubes
- 3/4 cup cooked red quinoa
- 3/4 cup apple, cut into small chunks (I used Honeycrisp)
- 2-4 brussels sprouts, finely shaved (sliced)
- 1/2 cup dried cranberries
- 1/2 cup sunflower seeds
Honey Lime Vinaigrette
- 1/2 cup fresh lime juice
- 1/4 cup clover honey (add 1 tablespoon more if still too tart)
- 1 tablespoon cilantro, coarsely chopped
- 2-1/2 teaspoons apple cider vinegar
- 2 teaspoons Dijon mustard
- 1/2 teaspoon fresh ginger, finely grated
- 1/2 cup extra-virgin olive oil
- salt and freshly ground black pepper to taste
For the Salad
- Combine the salad ingredients in a large mixing bowl.
- Toss to combine.
- Drizzle the vinaigrette along the edge of the salad and fold into the ingredients to lightly coat.
Honey Lime Vinaigrette
- Combine all of the ingredients in a mason jar and give it a good shake, or add all of the ingredients to a blender and blend until smooth. Store in the refrigerator.
Amount Per Serving: Calories: 385Total Fat: 24gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 20gCholesterol: 0mgSodium: 771mgCarbohydrates: 43gFiber: 5gSugar: 30gProtein: 5g
theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations.