Massaged Kale Salad with Beans, Quinoa, & Hummus

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Adenike Eketunde
Adenike Eketundehttps://www.wikidoc.org/index.php/Adenike_Eketunde
I am a health enthusiast with a degree in medicine and public health. I have over 5 years of experience working in the clinical and non-clinical setting. I have experience in medical writing and review with published articles on PubMed.

Massaged kale salad.

Funny name, yes… but you really have to try this technique if you haven’t already!

Adding a bit of olive oil and a touch of lemon juice to chopped raw kale – and literally massaging it all together – tenderizes the tough leaves and renders them not only palatable, but delicious.

Massaged Kale Salad with Beans, Quinoa, & Hummus

There’s no limit to what kind of ingredients you can add to a massaged kale salad; I opted for protein-rich add-ins this time around.

Cannellini (white kidney) beans, quinoa, and hummus team up with massaged kale to create a satisfying salad.

Massaged Kale Salad with Beans, Quinoa, & Hummus

I very rarely eat meat for lunch – and only make it about twice a week for dinner – and I’ve found that vegetarian protein is a great substitute in terms of satiating my appetite and keeping me energized.

Greek yogurt, cottage cheese, nuts and nut butter, beans, and hummus are all protein-rich foods I rely on as lunchtime staples. This salad brings quinoa to the game, which – although treated as a grain – is packed with protein.

Massaged Kale Salad with Beans, Quinoa, & Hummus

If you’re looking to up your vegetarian protein intake without resorting to powders and supplements, give this salad a try!

Massaged Kale Salad with Beans, Quinoa, & Hummus

Massaged Kale Salad with Beans, Quinoa, & Hummus

by Lauren Zembron

Prep Time: 5 minutes

Cook Time: 0 minutes

Keywords: salad side main vegetarian vegan kale beans quinoa winter

Ingredients (2 servings)

  • 4 cups stemmed kale leaves, washed and dried
  • 2 tsp extra virgin olive oil
  • 2 tsp freshly squeezed lemon juice
  • Kosher salt and freshly ground black pepper, to taste
  • 1/2 cup rinsed and drained white cannellini beans
  • 3/4 cup cooked quinoa
  • 1/4 cup of your favorite hummus

Instructions

Slice the kale into thin strips and place in a large bowl; add in the olive oil and lemon juice. With your hands, massage the kale until the leaves start to soften and wilt a bit, about 2-3 minutes. Taste and season with salt and pepper.

Toss the beans and cooked quinoa with the massaged kale, plate the salad, and add 2 Tbsp of hummus onto the top of each serving.

Nutritional Information Per Serving (WITHOUT hummus, the nutritional stats of which vary depending on brand):253.6 calories, 6.9 grams fat, 0.7 grams saturated fat, 9.7 grams fiber, 11.9 grams protein

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