Kale and Quinoa Salad with Black Beans: Vibrant green kale is massaged with a lemony, cumin and chile dressing and tossed with chilled quinoa and black beans for a zesty quinoa salad.
I’ve always said that I could eat soup year-round, but this summer, eating anything warmer than body temperature makes me want to rip off all my clothes–not in a sexy way but in a “flames are about to start shooting out of my eyeballs” way. You women over 50 know what I mean. So there are big gaps in my weekly menus that used to be filled with soup.
The great thing about a good bean and vegetable soup is that it’s pretty much a one-pot meal, so I’ve been experimenting with salads that have the same ease and simplicity but are delicious and refreshing when served cold.This salad is one of my attempts to have it all–beans, grains (or seeds, in the case of quinoa), and vegetables–in one big bowl. It’s similar to my International Quinoa Salad, except that with 4 to 6 cups of raw kale, it has a much higher amount of vegetables.
Massaging the dressing into the kale tenderizes it, but if you’re not a fan of raw kale, you can steam it for a few minutes to make it even more tender. If you do opt to massage the kale, think deep tissue massage and not gentle Swedish massage. Massage it like you mean it!
This one-salad-bowl meal is one of those dishes that improve with age, so if you have the time, make it a day ahead and enjoy its blend of lemon, cumin, and chile flavors even more. And keep your clothes on.
Kale and Quinoa Salad with Black Beans
Ingredients
- 1 cup quinoa I used a combo of red and white quinoa, rinsed very well
- 2 cups vegetable broth
- 2 cloves garlic minced
- 1/4 cup freshly squeezed lemon or lime juice
- 3 tablespoons vegetable broth
- 1 teaspoon chia seeds or ground flaxseed
- 1 teaspoon ancho chile powder or other pure chile powder, not a blend
- 1/2 teaspoon cumin
- 1/4 teaspoon chipotle chile powder or to taste
- 1/2 tsp salt optional, or to taste
- 4-6 cups chopped kale leaves about 4-5 ounces
- 1 15-ounce can black beans about 1 1/2 cups, rinsed and drained
- 1/2 cup grated carrot
- 1/2 red bell pepper chopped
- 1 avocado optional, sliced or cubed
- additional lemon juice and seasonings to taste
Instructions
- Heat a saucepan. Add the rinsed and drained quinoa and the garlic and toast it until almost dry. Add the vegetable broth, bring to a boil, reduce heat, and cover. Simmer until all the water is absorbed, about 20 minutes. Remove from heat and allow to cool.
- While the quinoa is cooking, make the dressing in a small bowl or measuring cup: whisk together the lemon juice, 3 tablespoons broth, chia/flax seeds, chile powders, cumin, and salt. Allow to stand until the chia seeds start to thicken the dressing.
- Place the kale in a large serving bowl. Add half of the dressing and massage it into the kale using a wringing motion until the kale is very tender. Two minutes of massaging should do it, but the longer, the better. Add the quinoa, black beans, carrot, and bell pepper, along with the remaining dressing. Mix well and refrigerate until ready to serve.
- Just before serving, check the seasoning and add more lemon juice, chile powder, cumin, and salt, as needed. Stir in chopped avocado, if desired, or serve with slices of avocado on the side.
Notes
Nutritional info is approximate.
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Enjoy!
Megan - The Gluten Free Vegan
June 25, 2013 at 10:07 amI always laugh when I think of massaging kale. I think my kale gets more attention and care than I do some days! Love the idea of this salad and I think I’ll try making it this week.
Kristin
June 25, 2013 at 10:55 amThis may very well become dinner tonight. Looks delicious!
Art Scott
June 25, 2013 at 11:23 amThis looks scrumptious, thank you!
Jennifer
June 25, 2013 at 11:27 amLooks Awesome! Gotta love the rainbow of colors in food – always!
Nava Atlas
June 25, 2013 at 11:33 amYes, Susan, I know exactly what you mean about flames coming out of the eyeballs. The good news is that all that heat does dissipate after some time. Don’t write off soups for the summer! For me, a cold soup is the most refreshing thing ever. I’m eating one as we speak — basically romaine lettuce, white beans, and coconut milk blended together, dressed up with more romaine, fresh corn, curry, and lots of herbs. So I hope you do a cold soup post soon! It will cool you off even better than a salad can.
Susan Voisin
June 28, 2013 at 8:26 amNava, I’d kind of lost the taste for cold soups, but you’ve convinced me to give them a try again. And you’re right about the heat getting better; this is my third summer of hot flashes, and it’s the easiest so far. But I can’t wait for them to be gone completely!
S
July 8, 2013 at 2:56 pmI’m not much of a cold soup fan, but totally trying those ingredients as a salad!
moonwatcher
June 25, 2013 at 11:58 amHi Susan,
This looks great! My kinda salad, too. With the profusion of fresh kale this season, it’s a good bet I’ll be making this one too. I know what you mean about the soup and the hot flashes and the hot food. . .ah, life. . .sigh. . .here’s to keeping those flames out of the eyeballs!
Gorgeous mouthwatering photos, too!
xo
moonwatcher
Trish @infinebalance
June 25, 2013 at 12:30 pmI’m not over 50.. yet! But I totally get your attraction to one-pot meals. Love the flavours here. Must try.
Cheryl
June 25, 2013 at 1:33 pmI plan meals for the week on Wed. and this is definitely going on the list. Looks so delicious!
And, I completely understand the flames out the eyeballs! I’ll be 48 next month and have already been experiencing symptoms. IN Texas heat!! I may not leave the house in July and August unless it’s on fire. hehe
Kathryn
June 25, 2013 at 1:39 pmYes! I have everything in the house to make this. Hello dinner.
ruth
June 25, 2013 at 2:13 pmI loved how you wrote about wanting to rip off your clothes, “not in a sexy way”. I laughed out loud. Yes, I know precisely what you mean!
Caroline
June 25, 2013 at 2:42 pmDoes ancho chili powder carry much heat? I know that chipotle powder is pretty spicy. This salad looks incredible.
Susan Voisin
June 25, 2013 at 3:13 pmThanks, Caroline! Ancho chile power is flavorful but not spicy at all, which is why I balance it out with the heat from the chipotle powder. You can just add the chipotle to taste.
Jody
June 25, 2013 at 6:07 pmThis looks like a great recipe for a hot summer night or even to bring to a picnic. I’ll be trying it soon.
Gayle
June 25, 2013 at 9:14 pmMade this for dinner tonight. Yum! Thanks for another great recipe.
Susan Voisin
June 27, 2013 at 10:41 pmI’m so glad you liked it!
Tammy D.
June 25, 2013 at 9:44 pmThis looked so fantastic that I made it for dinner tonight (alongside some McDougall’s chunky tomato soup from a box!). Wow! This is a great recipe, Susan, and I bet it will be yummy (cold) for lunch tomorrow at work, too. Thanks for sharing, as always. 🙂
Susan Voisin
June 27, 2013 at 10:43 pmI’m happy you liked it! I found it tasted even better the next day so I hope you enjoy it even more as lunch.
Gail Lloyd
June 26, 2013 at 1:06 amI have to tell you, I was laughing hysterically as I read the first few sentences of your post, because I was indeed having an extremely hot ‘hot flash’ at the time!! But aside from that, and thank you for the laugh, because nothing is normally funny in the midst of a hot flash, I am anxious to try this recipe. It is everything I love! I’m so thankful to find good recipes without added fat. Thank you!
Alison Bowling
June 26, 2013 at 7:10 amThis looks really delicious and I have a big weakness for any dish with avo in it. Going to try substituting the chia seeds with cchopped pecan nuts as my husband is not overly fond of seeds in hi meals.
Marta @ What Should I eat for breakfast today
June 26, 2013 at 7:23 pmIt will make a perfect summer lunch 🙂
Marcia
June 27, 2013 at 5:28 pmHaving your own private Summers isn’t much fun when it’s 107 degrees outside, so I get the non-soup meals. What do you think about using Farro instead of Quinoa…too heavy…okay…not as good??? Just curious, I’ve got both and have been looking forward to making some. I suppose quinoa is lighter so that’s good when you are trying to survive the heat (all forms of ’em!). Thank you for this, I’ve been craving a cold pasta salad but this would probably hit all the same spots. Say, I made your Korean-Inspired Black-eyed Peas and Kale Bowl a couple days ago (it was only 99 degrees outside – almost sweater weather) and it was a huge success! Thanks so much, I truly enjoy your posts and thanks for introducing me to Moonwatcher! Her posts are like poetry – quite a talented lady.
Susan Voisin
June 27, 2013 at 5:43 pmWhoa, 107? You’ve got me beat! I am truly sorry and will stop complaining about our temps in the 90’s (though I reserve the right to still complain about the humidity.) 😉 I think farro would be delicious in this, so let me know if you give it a try. Did you see my farro salad from last summer? It made me a farro convert: https://blog.fatfreevegan.com/2012/08/farro-salad-with-tomatoes-and-grilled-zucchini.html
And you are so right about Moonwatcher’s posts. She gives me writer’s envy!
Liz
June 27, 2013 at 9:21 pm“but this summer, eating anything warmer than body temperature makes me want to rip off all my clothes–not in a sexy way ”
Hahahaha! You are TOO funny, Susan. I can’t relate in the slightest, unfortunately, but that was hysterical! You had me laughing out loud. 🙂 I’m sincerely sorry for your discomfort, though. :/ Here’s hoping it all passes quickly for you.
Melody
June 27, 2013 at 10:18 pmI made this for dinner tonight and it was great! I’ve been making quinoa/black bean salads for a long time but this was by far the tastiest yet. I think the dressing really took it to the next level of yumminess. I also threw in some sun-dried tomatoes and pumpkin seeds. We’re going to have a heat wave the next five days here in North Idaho and now we can eat the left-overs and have one less reason to turn on the stove 🙂
Michelle @ Michelle's tiny kitchen
June 28, 2013 at 4:34 pmThis is gorgeous! I’m a soup lover too (confession: made lentil barley soup last week and split pea the week before that!). I’m sure my husband would appreciate this salad in place of another soup next week. Though I’m craving a black bean soup now…
Linda Watson
June 29, 2013 at 9:02 amLooks delicious, Susan. Laughing about your heat comments too. Sounds like you are also “one of those dishes that improves with age.”
Susan Voisin
June 29, 2013 at 9:46 amHa! Thanks, Linda! I like to think so. 🙂
Heather @Gluten-Free Cat
July 2, 2013 at 8:49 amWhat a delicious sounding and looking salad! I love quinoa salads and this one is so unique. I look forward to trying it!
wendy
July 3, 2013 at 7:02 amThis recipe was yummy! I am new to this lifestyle and you have quickly become my go-to expert for recipes!
Elizabeth Dunsby
July 3, 2013 at 11:23 amHi Susan,
Just found your site on stumble upon and it’s GREAT!!!
Thank you so much for all your wonderful recipes!
Elizabeth
janet @ the taste space
July 4, 2013 at 6:45 pmSusan, I just moved from Canada to Houston and I can totally relate. We spent a few days in NOLA, just after you write this post, actually, and I found NOLA worse than Houston. Gah, I have a feeling it will be an endless summer of cold drinks and ice cream. This also looks like a delicious option and will definitely give it a go. Your recipes rarely disappoint. 🙂
Shalini
July 5, 2013 at 7:03 amThis sounds delicious. I can’t wait to try it. I’m an onion lover and think diced sweet onions and some fresh cilantro will be a great addition to this. Thanks for all you do.
SamuelS
July 5, 2013 at 1:02 pmExcuse my idiotcy, or other such 😉 is this ETL compatible??
TIA – SamuelS
Susan Voisin
July 5, 2013 at 1:31 pmPerfectly compatible! Thanks for asking. For a complete list of my Eat to Live-friendly recipes see https://blog.fatfreevegan.com/tag/eat-to-live
SamuelS
July 12, 2013 at 7:34 amWe had this last night and it was wonderful. My “flexegan” partner who made this for me enjoyed it a great deal. Next time we will add more chile of some sort to make it more spicy, which we enjoy. Thank you for this recipe and looking forward to doing more!
Lydia
July 6, 2013 at 5:02 pmThis recipe ROCKS!!! Made it twice already and plan to prepare it weekly as long as the garden kale holds out.
PS I haven’t encountered a recipe on this website that was not a keeper 😉
stephanie
July 9, 2013 at 5:41 amHi Susan! I’m making this for lunch today! How long do you soak your quinoa before cooking it?
It is 92F in Phoenix right now…at 3AM! High today is 109F. It feels bad now because we are just beginning to hit these very high temps, in a month we will all be used to it. Have you ever heard that a day at the pool with a kaletini will stop hot flashes?It won’t, but you will care less about the hot flashes after a couple kaletinis…
Susan Voisin
July 9, 2013 at 6:38 amHi Stephanie! I’ve never had a kaletini, but I’d be willing to try! 😉
I don’t soak my quinoa–just rinse it well.
Paige
July 9, 2013 at 8:26 amYum! I made this for dinner last night. I only had plain ol’ chili powder and was out of veggie broth, but it turned out great! I added half of a red onion, minced, because the black beans demanded it and served the salad with diced tomatoes and avocado. Sprinkled a bit of Tajín for a finishing touch.
Thanks for the excellent recipe. I have four kale plants that are quickly taking over their bed, and appreciate a salad recipe that makes use of steamed kale since the variety I planted this year is a bit too bitter when eaten raw.
Ashley
July 10, 2013 at 10:05 pmMMM…I just enjoyed this for dinner and I can not express to you how happy it made me. This was delicious and I already plan to share the recipe with others.
The only thing I did different was I didn’t add the chipotle just the chili powder. (No spicy foods in our house) :/ But it was amazing. Next time I am going to try sprinkling sliced almonds on the top for added crunch. 🙂
Thanks for sharing!! I can’t wait to try some of your other recipes.
J
July 11, 2013 at 11:49 amLooks amazing – can’t wait to try it!
Any suggestions for accompanying dishes?
Christina Oddy
July 11, 2013 at 8:55 pmI made this tonight and it was a hit! (well, not with the kids, but that is another story!) The avocado definitely makes this dish delicious!
Veronica
July 13, 2013 at 5:11 pmThis is dinner tonight…on my way to the store for Quinoa!
Sheryl
July 14, 2013 at 12:07 pmHello,
I notice that a lot of recipes call for chili powders that I cannot get here, like ancho or chipotle. I can only get two types, chili powder mix for making a batch of chili or the hot red chili powder for adding to indian dishes. What do you recommend for this recipe?
Sheryl
Susan Voisin
July 14, 2013 at 12:55 pmTry using the chili powder mix instead of the Ancho and the hot red pepper instead of the chipotle, but use less of that hot pepper to start off and add more to taste. And you may need a little bit extra of the mixed chili powder. Good luck!
Starr
July 15, 2013 at 7:35 amRecipe looks wonderful! Hoping to find some recipes with a much shorter list of ingredients. Thanks for sharing!
Gina
July 19, 2013 at 3:15 pmThis is one of the most beautiful, appetizing, appealing photos of good vegan eats I have ever seen! Thanks so much for sharing this perfect recipe, and (perfect) photos. As we are still experiencing a heat wave, this will be the perfect (have I over-used this word?!) dish to make tomorrow.
Maria
July 21, 2013 at 4:26 pmI am going to do this recipe tonight. I do not see where the fat comes from, in the nutritional info, for the recipe without avocado. It says 2.5 grams total fat, per serving.
Susan Voisin
July 21, 2013 at 4:46 pmMaria, most of the fat comes from the quinoa (1.75 g) and the rest comes from traces in the remaining ingredients, the largest being the black beans (.3 g) and the kale (.15 g). All of the ingredients except the lemon juice and salt contain some fat.
Maria
July 21, 2013 at 5:59 pmAwesome, I just ate a huge bowl, it was marvelous! The flaxseed has healthy fat but I didn’t realize quinoa had fat. I wish your book had more photos but I’m glad it brought me here to your vibrant site! I am enjoying healthy weight loss with the recipes.
Brandy
July 23, 2013 at 9:39 amI really enjoyed this! I used collards instead of kale since that’s what I had on hand and this was such a light, refreshing meal. Thanks for the recipe!