When my food-loving girlfriend spontaneously called to say that she wanted to stop by
to catch up, I peered into my kitchen to see what I had on hand to make a simple, tasty
healthy meal for us to share.
I decided to whip up a healthy, hearty, textured vegetable, bean and grain salad.
It’s a quick and easy way to meet many of my nutritional needs on a plant-based diet.
Black beans and quinoa are significant sources of protein.
In fact, quinoa is a complete protein, containing all nine essential amino acids–and it’s
Like many, I adore the nutty flavor of tahini–which is also called sesame butter.
Tahini is an excellent source of copper, manganese and the amino acid methionine as well
as the fatty acids omega-3 and omega-6.
It also boasts high levels of calcium and protein.
Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll and high in
beta carotene and vitamin K.
The rich, creamy tahini dressing adds lots of zing and nutrients to this dish.
This kale, quinoa, black bean salad is quick and easy way to meet many of my nutritional needs on a plant-based diet.
Served with zesty dehydrated sesame crackers and a side of spicy kimchi, this Kale
Quinoa Black Bean Salsa Salad w/Tahini Dressing was a hit with my friend!
Of course, we both had seconds.
And like good friends, we chewed and chatted for hours.
Kale Quinoa Black Bean Salsa Salad w/Tahini Dressing
1 small bunch organic kale
1 organic lemon
1 tsp hempseed oil or olive oil
1 ripe avocado
1/2 cup organic black beans – in BPA free cans
1/2 cup organic corn kernels fresh, frozen or in BPA free cans
1/2 cup tomato – sliced and diced
1/2 cup red onion – sliced and diced
1/4 cup finely chopped fresh cilantro
1 tablespoon lime juice
1/4 teaspoon ground cumin
1 cup cooked quinoa
1⁄2 cup raw tahini
1⁄2 cup water
1⁄4 cup fresh lemon juice
2 garlic cloves, minced
1 tbsp raw sesame seeds
1 tbsp apple cider vinegar
1 teaspoon Coconut Liquid Aminos
1 tsp coriander powder
1 tsp cumin
1⁄2 teaspoon Celtic sea salt
1 tbsp hempseed oil or olive oil
1 teaspoon sweetener of choice such as maple syrup or coconut palm sugar (optional)
First, make your creamy tahini dressing by adding all of the dressing ingredients above to your
blender and blending on high for a few seconds until smooth.
Add less water in the beginning.
Taste, and adjust liquid and seasoning as needed.
Pour the blended dressing into a dressing carafe or jar.
Refrigerate the dressing until the salad is completed.
Wash and drain the kale.
Tear into small pieces and place in a large glass or stainless steel bowl.
Drizzle a teaspoon of oil on the kale.
Squeeze the juice of one lemon on the kale.
Toss the kale.
Massage the kale with your fingers working the lemon and oil into the leaves
Place the kale into the refrigerator to soften up for 15 minutes while you prepare
the rest of the salad ingredients.
Wash and drain the black beans
Wash and drain the corn.
Wash, then slice tomatoes into small chunks.
Peel and chop the onion into small chunks.
Mix beans, tomatoes, corn, onion, cilantro, lime juice and cumin in medium bowl.
To allow flavors to blend refrigerate for 30 minutes in a covered bowl.
Add cooked quinoa to the bowl of kale.
Pour some of the dressing on the kale and quinoa.
Massage the kale and quinoa well with the dressing.
Add the black bean corn salsa.
Wash, peel and extract avocado from shell.
Cut into thin slices.
Place salad onto individual plates.
Top with a circle of avocado slices.
Drizzle tahini dressing over the salad.
Savory, chunky, creamy, satisfying.
The blend of tastes and textures in each mouthful is absolutely delicious!
Do you use a variety of nutrient-rich foods to create healthy, hearty salads?
What are some of your favorite salad combinations?
Share your thoughts and comments with us.