Bean, Quinoa, and Kale Salad

What a tasty dish for Summer! It’s light, nutritious, and filling at the same time. I decided to make this after reading about switching out one or two meals a week to vegetarian. You will save a few dollars on your grocery bill and you still can get all the vitamins and nutrients if you choose the right products for the meal.  I, of course, want to be sure my family and I are getting enough protein if we were leaving out the meat. So, I loaded it with beans, quinoa and kale. Believe it or not, raw kale has 3g of protein in one cup.* 

Here is an article about all the great benefits of quinoa:

http://www.forbes.com/sites/juliewilcox/2012/06/26/7-benefits-of-quinoa-the-supergrain-of-the-future/

This recipe makes A LOT! That’s usually how I roll lol. What’s good about making A LOT is that it saves time for me during the week. I can bring some to work for lunch, have it as a quick dinner at night, and it’s an easy meal for me to send to daycare for my toddler! He loves it by the way 🙂

 
Ingredients:

  • 3 stalks of kale, chopped
  • Cilantro, chopped fine (about 1/4 cup)
  • 2 Corn on the Cob
  • 1 Red Pepper, chopped
  • Juice of 1 Lime
  • 1 cup Grape Tomatoes, sliced lengthwise
  • 1 cup Uncooked White Quinoa
  • 2 cans Black Beans
  • 1 can Cannellini Beans
  • 1 can Pinto Beans
  • Salt
  1. Prepare the corn. Clean off the husks and boil in a large pot until corn is soft. Remember to salt the water. 
  2. While the corn is cooking, chop the pepper, tomatoes, kale, juice the lime,  and rinse the beans in a strainer with cold water. Place all ingredients in a large bowl. 
  3. Remove the corn, set aside, and let cool. Using 2 cups of the same water, cook the quinoa until all the liquid is absorbed. Put a little more salt in the water. (Tip – Don’t boil the quinoa. Let it simmer on low for 10 minutes while covered. Remove from the heat and let stand another 5-10 minutes until you start to see the rings). Once done, add to the other ingredients. 
  4. Cut the corn off the cob and add it to the other ingredients. 

Once it’s all mixed, I stored portion sizes in snack and sandwich size ziplock bags and then put them all into a freezer bag. Organization is key for me! I also save some for the next day or two. If you do the same, I suggest adding a tiny bit of extra virgin olive oil. It will be a little dry if you don’t. 

Enjoy!

*Source

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s