Kale and Quinoa Salad at foodious.com

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Kale and Quinoa Salad

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30 minutes

4 servings

Adjust servings

dairy-free

(?)

Has dairy from:

feta cheese

gluten-free

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

feta cheese

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

feta cheese
granulated sugar

This recipe has no customizations.

Nutrition to Balance

This recipe has Fat (total lipid) as 88.5% and Sugar as 89.0% (as a percentage of RDA).

You'll likely need to take these into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 12.9% of RDA
• Calories: 37.2% of RDA
• Carbs: 19.4% of RDA
• Fat (total lipid): 88.5% of RDA
• Fiber: 28.6% of RDA
• Fructose: 39.3% of RDA
• Protein: 21.6% of RDA
• Sodium: 37.7% of RDA
• Sugar: 89.0% of RDA

• Vitamin A (IU): 66.6% of RDA
• Vitamin B6: 19.7% of RDA
• Vitamin C: 4.3% of RDA
• Iron: 15.4% of RDA
• Magnesium: 44.3% of RDA
• Manganese: 124% of RDA
• Niacin: 12.2% of RDA
• Potassium: 22.1% of RDA
• Zinc: 19.4% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

53.4

Calories

745

Fiber

7.99

Iron

2.92

Protein

24.3

Sodium

509

Sugars

27.8

Fat (total lipid)

54.1

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

cup

quinoa

dried, rinsed.

cups

water

bunch

kale (fresh)

chopped.

cup

almond

sliced.

cup

raisin (dark)

cup

feta cheese

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INGREDIENTS FOR: DILL VINAIGRETTE

Amount

Measure

Ingredient

1/2

cups

olive oil

1/4

cups

red wine vinegar

tbsp

granulated sugar

tsp

dill (dried)

1/4

tsp

salt

1/4

tsp

onion powder

1/4

tsp

garlic powder

1/4

tsp

mustard (dry)

1/4

tsp

black pepper

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PREPARATION

Cooking the Quinoa

Rinse dried quinoa before cooking.

Add 2 cups of water to a pan and heat over medium-high heat.

Add quinoa and cook on medium-low heat for 20 minutes, or until fluffy.

Assembling the Salad

Chop the kale into small pieces and add to a salad bowl.

Add cooked quinoa, raisins, feta, and sliced almonds.

How to Make Dill Vinaigrette

Follow the steps in the dependent recipe.

Drizzle over the salad and mix well, adding more as desired.

DEPENDENT RECIPES:

Dill Vinaigrette

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 745

Protein 24.3 g

Carbohydrates 53.4 g

Iron 2.92 mg

Fiber 7.99 g

Calcium 129 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.