Healthy Food Recipes: Dark Kale

Prep Time

15 minutes

Cook Time

25 minutes

Additional Time

10 minutes

Total Time

50 minutes

Servings

4

Ingredients

• 1 bunch dark kale, stems removed and leaves chopped
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 onion, diced
• 1 cup cooked quinoa
• 1/2 cup toasted walnuts, chopped
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• Salt and freshly ground black pepper, to taste
• 2 ounces crumbled feta cheese (optional)

Steps to Cook

1. Wash the kale and remove the tough stems. Chop the leaves into bite-sized pieces and set aside.

2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and diced onion. Sauté for 3-5 minutes, or until the onion is translucent and the garlic is fragrant.

3. Add the chopped kale to the skillet and sauté for about 5 minutes, or until the kale is wilted and tender. Stir occasionally to ensure even cooking.

4. In a small bowl, whisk together the balsamic vinegar and Dijon mustard. Season with salt and pepper to taste.

5. Add the cooked quinoa to the skillet with the kale and onion mixture. Drizzle the balsamic vinaigrette over the top and toss to combine.

6. Stir in the toasted walnuts and crumbled feta cheese (if using). Taste and adjust seasoning as needed.

7. Serve the dark kale and quinoa salad warm or at room temperature.

Cook’s Note

• For a heartier meal, you can add grilled chicken or salmon to the salad.
• Substitute other nuts, such as almonds or pecans, if desired.
• Use a different type of vinegar, such as red wine vinegar or apple cider vinegar, if preferred.
• Massage the kale leaves with a bit of olive oil before chopping to help soften the texture.
• This salad can be made in advance and stored in the refrigerator for up to 3 days.

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