Kale Salad

Name: Kale Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 12 oz kale; 1 cup cilantro; 1 tbsp black pepper; 1 tsp salt; 8 servings light olive oil; 1/4 cup balsamic vinegar; 1 1/2 cups cooked quinoa; 1 avocado; 2 cups chopped or sliced grape tomatoes; 3 servings shredded carrots

Average Rating

5.0

A tasty recipe that is high in vitamins A, C and K, and is also moderately anti-inflammatory.

Servings	Prep Time	Cook Time
15	10 mins	20 mins

Ingredients

1/2 cup light olive oil

1/4 cup balsamic vinegar

1 1/2 cups cooked quinoa

1 avocado

2 cups grape tomatoes, chopped

3 cups carrots, shredded

Directions

1.	Cook quinoa according to directions and set aside.
2.	Chop kale and avocado into bite-sized pieces.
3.	Toss all ingredients together in a large bowl until the kale is well coated with the oil.
4.	Notes: this salad will keep for several days in an air-tight container. To keep longer, prepare the balsamic vinaigrette (vinegar, oil, salt and pepper,) and pour over the salad only once you are ready to eat it. Also try adding other fresh herbs for an extra boost of flavor and nutrients such as parsley, chervil and mint.

Nutrition summary

There are 134 calories in 1 serving of Kale Salad.

Calorie split: 62% fat, 31% carbs, 6% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

134

% Daily Values*

Total Fat

9.82g

13%

Saturated Fat

1.384g

Trans Fat

Polyunsaturated Fat

1.534g

Monounsaturated Fat

6.589g

Cholesterol

0mg

Sodium

211mg

Total Carbohydrate

11.02g

Dietary Fiber

2.4g

Sugars

2.1g

Protein

2.26g

Vitamin D

Calcium

41mg

Iron

1.24mg

Potassium

171mg

Vitamin A

189mcg

21%

Vitamin C

31.6mg

35%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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