Kale and Quinoa Fall Salad with Pears
Kale and Quinoa Fall Salad with Pears – Welcome autumn with this fall quinoa salad full of hearty kale, sweet pears, feta, and pomegranate and walnuts!
Kale and Quinoa Fall Salad with Pears is a hearty fall salad full of wholesome kale, protein-rich quinoa, and sweet pears, topped with flavorful feta, pomegranate arils, and walnuts! Full of delicious autumn flavors, this salad is a versatile side dish or a tasty light meal!
Around this time last year, I was knee deep in culinary school, and quinoa played a big role in my life. I was cooking it in and out of class, and diving into the nutritional benefits of this superfood. Perhaps what I love most about quinoa is that these little mighty seeds are one of the very few plant-based proteins that are considered complete proteins. Many of us these days are trying to increase our protein intake, and when you eat primarily plant-based foods, finding sources of complete proteins can be challenging, since this is typically found in animal proteins.
What is a complete protein? Complete proteins contain all the essential amino acids that our body needs. And as I mentioned, this is usually found in animal proteins. Most plant proteins are considered incomplete proteins, which means they are low in one or more essential amino acids; this requires us to eat complementary proteins to make up for the lack of certain amino acids.
But in the case of quinoa (and soybeans), they have all the amino acids our body needs, making them, in my mind, an essential food for vegetarians and vegans! And even if you eat all foods, they are an excellent source of not just protein, but fiber and micronutrients, as well!
So whenever I can, I love to add quinoa to a salad. And when fall comes around, I can’t think of a better way to enjoy a quinoa salad than with sweet pears.
This is the time when pears with a little crunch are what I reach for — I look for pears that are crisp and sweet and not overripe. This will stand up to the hearty kale and other superfoods in this salad that provide texture, crunch, and flavor!
Autumn Quinoa Salad
What I love best about kale salads is that they can easily be made in advance, as well as be enjoyed as leftovers; kale leaves are so hearty, they do not easily wilt as other greens do. In fact, they need some hands-on attention in the form of a massage to make the green easier for our stomachs to digest!
The salad can be prepared all at once, or prepared in advance either by its components or all together.
Prepare the kale:
- Massage kale in olive oil, salt for one minute. The kale will shrink in volume. Let sit at room temperature for 30 minutes.
Prepare the quinoa:
- Be sure to rinse and drain the quinoa in a fine sieve. This step removes the saponins, which can make quinoa taste bitter. Many brands come pre-rinsed, but I like to give it an extra rinse anyway. Boil and simmer the quinoa, and when the liquid is fully absorbed, transfer the quinoa to a baking sheet and let it fully cool in the refrigerator. This can be done a day or two in advance.
Prepare the dressing:
- The ingredients of the dressing can be shaken in a small jar or whisked in a bowl. If you make the dressing in advance, it can be refrigerated until you are ready to make the salad. Just note that refrigerating the dressing will solidify some of the fats from the olive oil, so build in time to bring it to room temperature and reincorporate the ingredients by shaking/whisking before use.
Make the salad:
- Add the quinoa, pear, pomegranate arils, dried cherries, and half of then salad dressing to the kale, and toss well to combine. Stir in the feta, walnuts, and season with salt, pepper, and additional dressing, to taste.
More Kale and Quinoa Recipes
Kale Persimmon Salad
Quinoa Salad with Roasted Red Beets, Oranges and Pomegranate
Quinoa Stuffed Pork Tenderloin
Kale Quinoa Salad with Pears
Ingredients
For the Salad
- 1 lb curly kale washed, de-stemmed and chopped (about 6 cups)
- 1 tablespoon olive oil
- 1/2 teaspoon Kosher salt plus more, to taste
- 1 cup quinoa
- 2 cups chopped or sliced pear about 1 large pear (see notes)
- 1 cup pomegranate arils
- 1/2 cup crumbled feta
- 1/2 cup chopped walnuts
- 1/2 cup dried cherries or cranberries
- Freshly ground black pepper
For the Dressing
- 1/3 cup minced shallot about 1 medium shallot
- 2 tablespoons sherry vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1/2 cup extra-virgin olive oil
- 1 teaspoon kosher salt
- freshly ground black pepper
Instructions
Prepare the kale:
- Massage kale in olive oil, salt for one minute. The kale will shrink in volume. Let sit at room temperature for 30 minutes.
Prepare the quinoa:
- Rinse and drain the quinoa in a fine sieve. Combine with 2 cups water and bring to a boil over medium-high heat. Lower heat to a simmer, cover the saucepan, and cook for about 15 minutes, or until liquid is absorbed. Remove from the heat, and continue to let it rest, covered, for about five minutes. Transfer the quinoa to a baking sheet and let it fully cool in the refrigerator.
Prepare the dressing:
- In a small jar, add the shallot, sherry vinegar, lemon juice, mustard, honey, olive oil, salt and pepper. Cover the jar tightly with the lid and shake vigorously until the dressing is fully emulsified. Adjust the seasoning with more salt and pepper, to taste. Set the dressing aside, or refrigerate until you are ready to make the salad.
Make the salad:
- Add the quinoa, pear, pomegranate arils, dried cherries, and half of then salad dressing to the kale, and toss well to combine. Stir in the feta, walnuts, and season with salt, pepper, and additional dressing, to taste.
Notes
Nutrition
COOKBOOK
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