Spring Quinoa with Asparagus and Kale

5 from 1 vote

This springtime quinoa salad is perfect as a side dish to any meal or a light lunch.

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Preparation Level Quick & Easy

Servings 6

Preparation 15

Cook 20

Total 35

Why Diabetes Friendly?

Low Glycemic Index: Quinoa is a high-fiber, complete protein with a low glycemic index, which helps in managing blood sugar levels.
Nutrient-Rich Vegetables: Asparagus and kale are packed with vitamins, minerals, and antioxidants, supporting overall health and blood sugar control.
Healthy Fats: Extra virgin olive oil contributes healthy monounsaturated fats, which can help improve insulin sensitivity.
Herbs for Flavor: Using herbs like parsley, basil, and mint adds flavor without adding sodium or sugar, making it a diabetes-friendly option.

Ingredients

Cooking Tips

Quinoa Cooking: Rinse quinoa under cold water before cooking to remove its natural coating, saponin, which can taste bitter.
Vegetable Prep: Thinly slicing the asparagus and kale allows them to cook quickly in the residual heat of the quinoa, preserving their nutrients and texture.
Dressing: Prepare the dressing while the quinoa cooks so it's ready to toss with the quinoa and vegetables as soon as they are cooked.
Serving: This dish can be served warm or at room temperature, making it a versatile option for meals or gatherings.

Instructions

Put the quinoa in a medium sauce pan or pot with water and kosher salt, cover and bring to a boil over high heat. Watch the quinoa carefully, do not let it cook on high heat once it boils. Once boiling, reduce the heat and simmer and cook for 13 minutes.
1 cup quinoa, 1½ cups water, ½ tsp salt
In the meantime, slice the asparagus thinly (about ¼ inch) on an angle, set aside. Stack the kale leaves on top on one another and roll them up like a carpet. Slice them thinly so you have thin ribbons.
10 spears asparagus, 6-8 leaves kale
When the quinoa timer is up, quickly add the kale and then the asparagus to the pot—DO NOT STIR— put the lid back on and continue to cook for another 2 minutes. Remove from the heat. Let it steam for another minute or so before taking the lid off. Open the lid and, with a fork, very gently toss the quinoa from the bottom, 3-4 times. Let cool uncovered while you prepare the dressing.
In a large mixing bowl, mix together the lemon juice, herbs, garlic, capers, mustard, oil and pepper.
½ lemon, 1 tbsp parsley, 1 tbsp basil, 1 tbsp mint, 1 clove garlic, 1 tbsp capers, ½ tsp mustard, 1 pinch pepper, 3 tbsp olive oil
Add the quinoa to the bowl, gently toss. Serve warm or at room temperature.

FAQ

Can I use other grains instead of quinoa?
Yes, while quinoa offers a complete protein and is gluten-free, other grains like farro or bulgur can be used if you're not avoiding gluten. Adjust cooking times accordingly.
How long does this salad keep?
This salad can be stored in an airtight container in the refrigerator for up to 3 days. It's best to let it come to room temperature before serving for the best flavor.
Can I add other vegetables?
Absolutely! Feel free to add or substitute other spring vegetables such as peas, radishes, or spinach. Adjust cooking times if necessary.
Is this salad good for meal prep?
Yes, it's excellent for meal prep. You can cook the quinoa and prepare the vegetables in advance, then mix with the dressing before serving. It's a convenient and healthy option for lunches or side dishes throughout the week.

Nutrition

Per serving

Calories: 193.6kcal

Carbohydrates: 22.2g

Fiber: 5g

Sugar: 1g

Fat: 9.6g

Saturated Fat: 1.3g

Trans Fat:

Protein: 6.4g

Nutrition Facts

Spring Quinoa with Asparagus and Kale

Amount per Serving

Calories

193.6

% Daily Value*

Fat

9.6

Saturated Fat

1.3

Sodium

271.3

Potassium

424.4

Carbohydrates

22.2

Fiber

Sugar

Protein

6.4

Vitamin C

56.2

Calcium

171.7

Iron

2.9

Magnesium

80.9

Zinc

1.3

* Percent Daily Values are based on a 2000 calorie diet.

Spring Quinoa with Asparagus and Kale

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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