Living a balanced life with lots of creative food, exercise and exploration!

Savory Quinoa, Carrot, and Kale Salad

on April 17, 2012

We’ll call this recipe: Fun with Consonance!  (for the repetition of the C sound even though it’s different letters 🙂 )

After a few weeks of just playing lunch by ear…resulting in less than healthy choices…I started the week off with a big batch of this salad to bring with me for lunch.  It’s nutrient packed, and delicious!

Quinoa is a type of grain popular in Latin America.  According to the brilliant minds over at wikipedia, “Unlike wheat or rice, and like oats, quinoa contains a balanced set of essential amino acids for humans, making it a complete protein source. (shout out to you mom!)  It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.”  Boom.

Kale has been ranked as the most nutritious food on the planet.  According to, Kale is packed with vitamins (1300% of your daily value of Vitamin K?? Wow.  Plus, tons of vitamins A and C, decent source of vitamins E and the Bs, plus some omega 3 and iron action).  Additionally, Kale has tons of anti-oxidants and anti-inflammatory properties. 

Chia Seeds are fairly new to my repertoire, and this is the first time I’ve cooked with them.  They’re these tiny poppy seed looking things, that are apparently tiny little miracle workers.  They’re also considered a super food (that’s 3/3 of the ingredients if you’re counting!).  High in protein and super fiber packed, plus tons of those amino acids again, and both omega 3 and 6.  See Nutrition data here.   Check out this post I found explaining the link to the infamous Chia-pet 🙂

Okay, enough chit chat.  Let’s get on to the recipe!

  • 1 cup uncooked red quinoa
  • 1 bag whole carrots (or buy shredded and save yourself looooots of time)
  • half large bunch of Kale (or, again, buy a bagged bunch already separated from the stem for you – amounting to about 5 cups)
  • 1/4 cup chia seeds, or however much Whole Foods has left in their bins when you go
  • Seasonings (I used garlic powder, cumin, salt, pepper and oregano)


  • Cook quinoa according to package
    In my case, this means going to Whole Foods, getting a cup of quinoa from the whole foods bins, then asking my Betty Crocker how to cook it.  Answer: bring quinoa and water to a boil, simmer covered for 15 minutes 🙂 The tiny little pebble looking grains will puff up into lovely little maroon beads

  • Season with garlic, salt, pepper, cumin to taste
  • Let sit overnight (optional – I just didn’t have time to make it all at once)
  • Steam Kale in saute pan with a bit of water, cover if needed, season with garlic salt


                    Before and After…greens always shrink!

  • Peel and julienne the carrots


  • Toss together

Nutrition Facts: Serving Size about 1/5 of the recipe

Calories 305
Fat 7g (11%)
Carbs 48g (16%)
Fiber 13g (50%)
Protein 6.5g (12%)



One response to “Savory Quinoa, Carrot, and Kale Salad

  1. I don’t even know how I ended up here, but I thought this post was good. I don’t know who you are but certainly
    you’re going to a famous blogger if you aren’t already 😉 Cheers!

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