0 from 21 votes
Mandarin Quinoa & Kale Bowl
Quinoa and Kale are the base for this salad but bright pops of mandarin, cranberries, salty feta and crunchy almonds make it special.
Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 4
Calories: 497 kcal
Course:
Side Dish , Salad
Cuisine:
American
Ingredients
for the salad
- 1 cup quinoa
- 5 cups kale
- ½ cup dried cranberries
- 1 cup mandarin orange segments from a 15 ounce can
- ¼ cup sliced almonds toasted
- ½ cup feta cheese crumbled
for the dressing
- Zest of one orange
- 2 large cloves garlic minced
- ¼ teaspoon fresh ground black pepper
- ½ teaspoon salt
- 1½ teaspoons Dijon mustard
- 1½ teaspoons whole grain mustard
- 2 tablespoons orange juice (from the zested orange
- 2 tablespoons rice wine vinegar
- 4 tablespoons olive oil
Instructions
- Prepare the quinoa as instructed on the package. When quinoa has absorbed the water, stir in the dried cranberries and remove from heat. Cover and let rest for 10 minutes. Remove the lid and cool to room temperature.
- Meanwhile, rinse and dry the kale. (I used my salad spinner). Remove the tough stems and massage the kale with your hands to break down the fibers a little. Bunch the kale into a tight ball with one hand and slice the kale very thinly with a sharp knife. Set aside.
- Drain the can of mandarin oranges and pat dry. Set aside.
Cup of Yum
For the vinaigrette
- In a small bowl combine the orange zest, garlic, pepper, salt, dijon, whole grain dijon, orange juice, vinegar and olive oil. Whisk until emulsified.
Cup of Yum
Assemble the salad
- Combine the cooled quinoa and cranberries, kale and oranges in a bowl. Toss with a few tablespoons of the vinaigrette, until well coated, but not soupy (you may not use all the vinaigrette in this salad, but keep it to serve with other vegetables or over chicken or fish.)
- Lightly toss the salad with the feta cheese and almonds. Serve.
Nutrition Information
Calories
497kcal
(25%)
Carbohydrates
57g
(19%)
Protein
14g
(28%)
Fat
25g
(38%)
Saturated Fat
5g
(25%)
Cholesterol
16mg
(5%)
Sodium
579mg
(24%)
Potassium
811mg
(23%)
Fiber
5g
(20%)
Sugar
16g
(32%)
Vitamin A
8795IU
(176%)
Vitamin C
117.7mg
(131%)
Calcium
275mg
(28%)
Iron
3.8mg
(21%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 497
% Daily Value*
| Calories | 497kcal | 25% |
| Carbohydrates | 57g | 19% |
| Protein | 14g | 28% |
| Fat | 25g | 38% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 16mg | 5% |
| Sodium | 579mg | 24% |
| Potassium | 811mg | 17% |
| Fiber | 5g | 20% |
| Sugar | 16g | 32% |
| Vitamin A | 8795IU | 176% |
| Vitamin C | 117.7mg | 131% |
| Calcium | 275mg | 28% |
| Iron | 3.8mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.