Helping Hands in the Kitchen: Kale & Quinoa Salad

A colorful salad composed of curly kale leaves and fluffy quinoa grains.

Today, we are excited to introduce you to this Kale and Quinoa Salad recipe, which is packed with nutrients and flavor. This salad is perfect for those who are looking for a light and refreshing meal that is easy to make and can be enjoyed at any time of the day.

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EQUIPMENT: Large salad/mixing bowl, tongs/fork/spoon, cutting board, knife, strainer, possible: zip lock bag or rolling pin


  • 2 cups water
  • 1 pinch salt
  • 1 cup quinoa, rinsed
  • 1 bunch (4 cups) kale (or other
  • greens), washed and dried,
  • chopped
  • 1 1/2 cups red grapes, halved
  • 1 cup pecans or walnuts,
  • chopped or crushed
  • 1 ea 15oz can corn, drained and
  • rinsed
  • 1 ea 15oz can black beans,
  • drained and rinsed
  • 1 tsp onion powder
  • 2 tbsp balsamic vinegar
  • 3 tbsp honey
  • To taste, salt and pepper
  • Optional Toppings: everything
  • bagel seasoning, hemp seeds


  1. In a pot, add water and bring to a boil. Add a pinch of salt to the water, and turn the temperature down to medium-low. Add quinoa and cover.
  2. Cook quinoa, stirring occasionally.
    • It should take approximately 12 mins to cook (make sure there is enough liquid in the pot to prevent frying).
    • Turn the stove off and allow it to cool.
  3. In your mixing bowl, add kale, yellow pepper, grapes, nuts, and beans. Mix ingredients with a spoon.
    • TIP: If you have whole nuts, place them in a sandwich bag and smash them with the bottom of a canned food or with a rolling pin.
  4. Add onion powder, balsamic vinegar, honey, and cooled quinoa. Mix together.
  5. Top with toasted or black sesame seed and serve on your salad plate or bowl, or next to your favorite entree. Enjoy!



ALL ABOUT KALE & THE BRASSICACEAE FAMILY – They are filled with miconutrients, vitamins, minerals, antioxidants, carotenoids, glucose plates, polyphenols, reduce inflammation, vitamin A, K, C, folate, potassium, calcium, magnesium, dietary fibers, prebiotic carbohydrates and phytochemicals to fight against radical cells.

HONEY – Honey can exert several health benefits effusive: antioxidant, anti-inflammatory, antibacterial, anti-diabetic, respiratory, gastrointestinal health, promote cardiovascular health, and nervous system protector. Used for a variety of disease: eye disease, asthma, throat infections, tuberculosis, thirst/hiccups, fatigue, dizziness, hepatitis, constipation, worm infestations, files, eczema, healing of ulcers, traditional medicine wound healer.

Recipe provided by LA Dixon
Maryland University of Integrative Health