April 19, 2021

Healthy Recipe: Kale and Hearty Grain Cooked Salad

By Do It Better Wellness

Limited - Healthy Recipe Kale and Grain Salad

TOM D'INTINO/for PhillyVoice

Looking for a healthy salad that’s loaded with flavor? Then treat yourself to a kale and hearty grain cooked salad. This delicious recipe serves four and is made with fresh produce, quinoa, goat cheese crumbles, and a host of spices.

Kale and Hearty Grain Cooked Salad – makes 4 servings

Make-ahead Easy Heart Grain Salad:
½ cup of dry quinoa
½ cup of farro dry
½ teaspoon of salt
¼ teaspoon of garlic powder
1 teaspoon of paprika
½ tablespoon of sugar
¾ cup of grape tomatoes, halved
1/3 cup of cilantro, chopped

Other Ingredients:
6 cups of fresh kale stems, trimmed, washed and dried
1 cup of red onion, diced
1.5 cups of broccoli florets
1 tablespoon of extra virgin olive oil
1 avocado, ripe, peeled, and coarsely chopped
3 ounces of goat cheese crumbles

Directions:

Make-ahead grain salad: Combine dry quinoa and farro. Fill a medium pot with 3 cups water and cook dry quinoa/farro for 20 minutes. When cooked, drain quinoa and farro and transfer to medium bowl. Mix in salt, spices, sugar, grape tomatoes, and fresh cilantro to quinoa/farro.
Heat 1 tbsp olive oil over medium heat in large or extra-large skillet. Add chopped kale, broccoli and red onion to pan in sections, and toss each ingredient to coat with olive oil; sauté for 5-7 minutes, stirring occasionally. Mix when cooked.
To serve, divide kale mixture into 4 bowls, add 2/3 cup grain salad atop kale mixture, and top with ¾ oz goat cheese and ¼ diced avocado.

Nutritional Information (per serving)
Calories: 266
Fat: 10g
Saturated Fat: 4g
Carbs: 37g
Fiber: 6g
Sugar: 5g
Protein 12g
Sodium: 340mg