This nutritious salad is perfect to eat on the go as there's no oily/vinegary dressing. The quinoa, kale and kidney beans are mixed with yogurt and a little mustard. I also added in some chopped onion and sweet corn.
Traditionally used in chili con carne dishes (like my Turkey Chili recipe), kidney beans are named for their resemblance to the shape of our organs. As highlighted by TIME's 31 Healthy Foods You Should Be Eating Now, the red colour is indicative of their high concentration of disease-fighting antioxidants. They are also loaded with potassium and magnesium, which help keep blood pressure in check, while their high fiber content helps reduce bad LDL cholesterol, fighting off heart disease. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians.
Quinoa Kale Kidney Bean Salad
Makes 4 (245g serving)
Click HERE for a printable recipe card.
Ingredients:
- 170g / 6oz quinoa
- 85g / 3oz onion, chopped
- 1 clove garlic, crushed
- 85 / 3oz sweet corn
- 440g / 15.5oz / 1 can red kidney beans, drained and rinsed
- 1tsp cumin
- 40g / 1.4oz kale
- 112g / 4oz non-fat Greek yogurt
- 10g / 2tsp mustard, whole grain or Dijon
Method:
Cook quinoa for approx. 15-20 minutes in a 2:1 water:quinoa ratio.
In a pan sprayed with cooking spray, cook the onion and garlic for 5 minutes.
Add the sweet corn, kidney beans and cumin and cook for another few minutes.
Chop any large kale leaves and add to pan. Cover with lid, on a low heat, to allow leaves to soften.
Transfer cooked quinoa and bean/kale mix to a bowl and combine. Allow to cool.
Stir in the yogurt and mustard. Chill in the fridge until ready to eat. ENJOY!
Click HERE for a printable recipe card.
Nutritional Information:
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