Trio Medley Salad
Brighten up your table with this vibrant and nutrient-packed Trio Medley Salad, a perfect harmony of wholesome flavors and textures. This recipe combines fluffy, protein-rich quinoa, tender roasted sweet potatoes, and earthy kale, all tossed in a zesty homemade lemon-honey Dijon dressing. Topped with crunchy pumpkin seeds and an optional sprinkle of creamy feta cheese, this salad offers a delightful balance of sweet, savory, and tangy notes. Ideal as a standalone vegetarian meal or a colorful side dish, it's as nutritious as it is delicious. Ready in under an hour and perfect for meal prep, this kale and quinoa salad is a refreshing way to add a healthy twist to your weeknight meals or gatherings.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 medium sweet potatoes
- 3 tablespoons extra-virgin olive oil
- 4 cups kale
- 2 tablespoons lemon juice
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup pumpkin seeds
- 0.25 cup feta cheese (optional)
Instructions
Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until quinoa is tender and water is absorbed. Remove from heat, and let cool to room temperature.
Preheat your oven to 400°F (200°C). Peel and dice the sweet potatoes into 1/2-inch cubes. Toss the cubes with 1 tablespoon of olive oil and a pinch of salt. Spread them in a single layer on a baking sheet and roast for 20-25 minutes, flipping halfway through, until tender and caramelized. Let cool slightly.
While the quinoa and sweet potatoes are cooling, prepare the kale. Remove the tough stems and tear the kale into bite-sized pieces. Place the kale in a large bowl, drizzle with 1 tablespoon of olive oil, and massage the leaves for 2-3 minutes until softened.
In a small bowl, whisk together lemon juice, 1 tablespoon olive oil, honey, Dijon mustard, salt, and black pepper to create the dressing.
Add the cooked quinoa and roasted sweet potatoes to the bowl with the kale. Drizzle the dressing over the mixture, and toss gently to coat evenly.
Sprinkle the salad with pumpkin seeds and crumbled feta cheese, if using. Adjust seasoning to taste with additional salt and pepper, if needed.
Serve immediately or refrigerate for up to 24 hours. Enjoy!
Nutrition Facts
Calories |
323 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 499 mg | 22% | |
| Total Carbohydrate | 30.8 g | 11% | |
| Dietary Fiber | 4.9 g | 17% | |
| Total Sugars | 8.2 g | ||
| Protein | 8.5 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 184 mg | 14% | |
| Iron | 2.4 mg | 14% | |
| Potassium | 260 mg | 6% | |
*The % Daily Value 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.
