Spring is approaching us, slowly but surely. When we think of spring we think fresh, colourful and light ingredients that are nutrient dense. So, what better thing to eat than a fresh, vibrant salad? Salads are quick, easy to make and versatile meals. They can be eaten as a main or side dish and they make a great on-the-go meal.
This plant based salad is protein packed, high in fiber, and filled with a variety of vitamins and minerals. Black beans and quinoa are a wonderful addition to salads due to their high source of protein and fiber. Quinoa is also a gluten free grain and is a complete protein, making this salad a great option for vegans and those on a gluten free diet.
For some of our clients who have diabetes, this recipe is the perfect option as fiber helps to control blood sugar, manage blood pressure, and aids in weight management as it will allow you to feel satisfied, longer.
This beautifully coloured salad will be a great addition to your first patio dinner, your next pot luck or tomorrow's lunch.
This recipe can easily be made ahead of time for those who find themselves pushed for time. Did I mention there will be leftovers? It tastes even better the second day and you won’t have to worry about lunch for a few days, fantastic!
Give our recipe a try and let us know what you think by sharing this post on Twitter, Facebook or Instagram. @LivingKitchenCo
Black Bean, Quinoa and Kale Salad with Cumin Lime Dressing
1 can Black beans
1 cup Red or White Quinoa, rinsed and cooked
1 bunch Kale, washed, destemmed and chopped
3 Roma Tomatoes, diced
1 Red pepper, diced
1 small Red onion, finely diced
½ bunch Cilantro, stems removed, roughly chopped
½ bunch Flat Leaf Parsley
2 Limes, juiced and zested
4 tbsp. Olive oil
2 tbsp. Apple cider vinegar
3 tsp. Dijon mustard
2 tsp honey or maple syrup
4 cloves Garlic, minced
2 tsp. Cumin, ground
Pinch Sea salt or to taste
½ tsp chili powder and ground pepper
1. Using a fine mesh strainer, rinse the quinoa and cook in a pot for 10-15 minutes. Allow to cool completely. Drain and rinse off the black beans.
2. Wash and remove kale from stems. Chop finely.
3. Prepare the dressing by placing all ingredients in a small bowl and whisking until combined. Set aside.
4. Finely dice the red bell pepper, onion and tomatoes.
5. Remove from stems and roughly chop the cilantro and parsley.
6. In a large bowl, place all the ingredients and add the dressing, toss to combine.
7. Serve immediately or chill covered in the fridge for at least one hour to let the flavours combine.
About the writer:
Celena Morgan, George brown nutrition student, passionate about feeding people delicious and nutritious foods.