Winter Kale & Quinoa Salad with Avocado

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Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

By Lori Zanini RD, CDE

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

15 mins

Additional Time:

20 mins

Total Time:

35 mins

Servings:

Yield:

2 servings

Nutrition Profile:

Diabetes-Friendly Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure High-Fiber Heart-Healthy Low-Calorie

Jump to Nutrition Facts

Ingredients

1 small sweet potato, peeled and cut into 1/2-inch pieces (1 1/2 cups)
2 ½ teaspoons olive oil, divided
½ avocado
1 tablespoon lime juice
1 clove garlic, peeled
½ teaspoon ground cumin
⅛ teaspoon salt
⅛ teaspoon ground pepper
1-2 tablespoons water
1 cup cooked quinoa
¾ cup no-salt-added canned black beans, rinsed
1 ½ cups chopped baby kale
2 tablespoons pepitas (see Tip)
1 scallion, chopped

Directions

Preheat oven to 400 degrees F.
Toss sweet potato and 1 tsp. oil on a large rimmed baking sheet. Roast, stirring once halfway through, until tender, about 25 minutes.
Meanwhile, combine the remaining 1 1/2 tsp. oil, avocado, lime juice, garlic, cumin, salt, pepper, and 1 Tbsp. water in a blender or food processor; process until smooth. Add 1 Tbsp. water, if needed, to reach desired consistency.
Combine the sweet potato, quinoa, black beans, and kale in a medium bowl. Drizzle with the avocado dressing and gently toss to coat. Top with pepitas and scallion.

Tip

Pepitas (hulled pumpkin seeds) can be found in the bulk-foods section of natural-foods stores and Mexican groceries.

To make ahead

Prepare sweet potato (Steps 1-2) and dressing (Step 3). Refrigerate separately for up to 2 days.

Originally appeared: Diabetic Living Magazine, Winter 2020

Nutrition Facts (per serving)

439	Calories
20g	Fat
54g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 2
Serving Size 1 1/4 cups salad + 3 Tbsp. dressing
Calories 439
% Daily Value *
Total Carbohydrate 54g	20%
Dietary Fiber 14g	49%
Total Sugars 5g
Protein 15g	29%
Total Fat 20g	25%
Saturated Fat 3g	14%
Vitamin A 10581IU	212%
Vitamin C 25mg	28%
Folate 114mcg	28%
Sodium 253mg	11%
Calcium 122mg	9%
Iron 5mg	26%
Magnesium 191mg	46%
Potassium 994mg	21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.