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Lunch/Dinner Meatless/Vegetarian Recipes Salads/Vegetables

Mediterranean Quinoa Kale Salad

My favorite flavor profile is that of Mediterranean cuisine. Some of my favorite foods are Syrian and Lebanese style shawarma, falafel, hummus, and similar dishes. I think it’s a combination of slightly spicy seasonings, generous portions of carbs, and large amounts of vegetables. This Mediterranean quinoa kale salad with creamy tahini dressing highlights each of those: lightly spiced, savory, and full of vegetables and complex carbs.

Mediterranean Quinoa Kale Salad

Along with a mouth-watering flavor salad is brimming with nutritional goodness:

  • Beets contain fiber and numerous vitamins and minerals, but most notably for endurance athletes, beets contain inorganic nitrate. Multiple studies indicate that the nitrate in beets offers health benefits, including lower blood pressure, and performance benefits, such as improved endurance in time trials.
  • Red peppers are a bountiful source of vitamin A and vitamin C, amongst other nutrients.
  • Quinoa is a rich source of complex carbohydrates and a complete protein.
  • Kale provides vitamin A, calcium, vitamin K, manganese, vitamin C, and vitamin B6. Kale also contains many antioxidants and anti-inflammatory compounds, which will promote both better overall health and better recovery after a workout.
  • Tahini is a healthy fat made from ground sesame seeds. Tahini contains polyunsaturated and monounsaturated fats, which make it easier for your body to absorb all of the nutrients in the vegetables.
  • Turmeric promotes better recovery with its powerful anti-inflammatory properties. If there’s one spice that can actually improve your running, it’s turmeric.

Now, you may be looking at this recipe and dismissing it: kale can be bitter, turmeric sounds as if it’s incredibly spicy, and quinoa tastes like dirt. A few key steps in the recipe eliminate any bitterness. The kale is massaged until soft, which breaks down the enzymes that create a bitter flavor (this also makes it easier to digest). Rinsing the quinoa removes the earthy flavor. And don’t fret about the turmeric – it’s actually a mild spice! If plain yellow mustard isn’t too spicy for you, neither will turmeric – yellow mustard is seasoned with turmeric.

Of course, a plate full of vegetables without any flavor and texture would be boring. The turmeric and Greek seasoning add a vibrant flavor to the vegetables. Sunflower seeds add a satisfying crunch, red onion enhances the umami flavor, and a spritz of lemon juice brightens the dish.

Mediterranean Quinoa Kale Salad

For quinoa, I always follow this recipe. It’s foolproof and the combination of rinsing the quinoa and cooking it in chicken stock renders a rich, savory quinoa – not a mushy, dirt-tasting quinoa. I like to cook up a large batch at the start of the week and store it in the fridge.

This salad can be adapted to create a heartier meal: serve with chicken or chickpeas for extra protein or roast yellow or sweet potatoes with the vegetables for more carbohydrates.

A final note: I measure all of my spices by pinches, because who really takes the time to measure out ¼ teaspoon when cooking? Such precision is unnecessary. (Baking, of course, is a different story.)

Mediterranean Quinoa Kale Salad
2017-02-02 22:59:04
Serves 2
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Ingredients
  1. 2 golden beets
  2. 1 large red pepper
  3. 2-3 teaspoons olive oil, divided
  4. 1 pinch of turmeric
  5. 2 pinches of Greek seasoning*
  6. 1 generous pinch of salt
  7. 1 cup cooked quinoa
  8. 2 tablespoons tahini
  9. 3-5 teaspoons of water (may need more or less, depending on the consistency of your tahini)
  10. Juice of half a small lemon
  11. Pinch of garlic powder
  12. Black pepper, to taste
  13. 1 large bunch of kale (~2 cups loosely packed)
  14. 2 tablespoons sunflower seeds
  15. 1-2 tablespoons diced red onion
  16. Pinch of red pepper flakes (optional)
Instructions
  1. Heat your oven to 450 degrees Fahrenheit.
  2. Remove the stems and chop the beet and red pepper into equally sized pieces. Toss with 1-2 teaspoons of olive oil, salt, turmeric, and Greek seasoning, and place in a single layer on a parchment paper lined baking sheet or pan. Roast for 25-30 minutes.
  3. When the vegetables are done, remove the kale from the stems, wash it, and shake off the excess water. Add a small amount (~1 teaspoon) of olive of and a pinch of salt, and massage for 2-3 minutes or until soft and reduced in size.
  4. In a small bowl, whisk together the tahini and lemon juice. Add the water 1 teaspoon at a time and whisk in, adding water until the dressing reaches the desired consistency. Stir in a pinch of garlic powder and a few generous grinds of black pepper.
  5. In a large bowl, toss together the kale, quinoa, and tahini dressing. Add the roasted vegetables, diced red onion, and sunflower seeds and toss to combine.
  6. Divide and serve immediately, or store in the fridge for up to 4 days.
Notes
  1. *If you don't have Greek seasoning, use a sprinkle of dill, oregano, basil, rosemary, and thyme.
By Laura Norris
This Runner's Recipes http://www.thisrunnersrecipes.com/

Now I’m really craving some pita and hummus or shawarma to go along with this salad!

Mediterranean Quinoa Kale Salad

Enjoy this savory #vegetarian Mediterranean Quinoa Kale Salad from @thisrunrecipes! #recipe #healthyeats

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13 Comments

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Comments

  1. meredith @ cookie chrunicles says

    February 3, 2017 at 3:45 am

    looks so good! I go through phases with kale – I used to make kale chips all of the time but then I would eat too much of it and bother my stomach lol.

    Reply
    • Laura Norris says

      February 7, 2017 at 1:35 pm

      Thank you! Kale chips bother my stomach too! The only way I can really eat it is massaged or sauteed with olive oil and in smaller amounts.

      Reply
  2. Angela @ happy fit mama says

    February 3, 2017 at 3:46 am

    This looks magically delicious! So fresh and full of my favorite foods. Pinned!

    Reply
    • Laura Norris says

      February 7, 2017 at 1:36 pm

      Thank you – and thanks for pinning! This salad does taste so fresh!

      Reply
  3. Susie @ Suzlyfe says

    February 3, 2017 at 5:02 am

    Um, excuse me while I take that right off your hands. OMG. You know you had me at beets 😀

    Reply
    • Laura Norris says

      February 7, 2017 at 1:37 pm

      The beets are what make this! I can’t get enough of golden beets, especially with some good spice like turmeric or paprika. Yum!

      Reply
  4. Suzy says

    February 3, 2017 at 9:00 am

    This looks delicious! I especially love the lemon squeeze on top. YUM.

    Reply
    • Laura Norris says

      February 7, 2017 at 1:37 pm

      Lemon brings so much brightness to any dish! Thank you!

      Reply
  5. Amanda @ Positively Amanda says

    February 3, 2017 at 2:16 pm

    Yum! Looks delicious. Love the added sunflower seeds

    Reply
    • Laura Norris says

      February 7, 2017 at 1:39 pm

      Thank you! The sunflower seeds add such a pleasant crunch.

      Reply
  6. Hannah says

    February 4, 2017 at 3:23 pm

    Roasted beets are the best winter salad topping! Turmeric actually doesn’t taste like anything at all to me unless I go to the trouble of using the fresh stuff. As far as I’m concerned it’s just there to turn everything shockingly bright yellow 😉

    Reply
    • Laura Norris says

      February 6, 2017 at 6:51 pm

      Ground turmeric is really mellow – it really does best as a compliment to other spices – and for color! 🙂

      Reply
  7. Norma Jones says

    March 10, 2017 at 10:36 am

    I’ve never tried anything like this before and I must say it was love at first try. It’s just so delicious! Love it!

    Reply

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Welcome to This Runner’s Recipes!

Hi, I'm Laura! I'm a distance runner, RRCA certified running coach, and outdoor enthusiast living in Northwest Indiana. Whether you want to run your first race or qualify for Boston, I'm here to help you achieve your personal best with training tips, coaching services, and nutritious recipes to fuel your running.

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