Nutrient-Packed Thanksgiving: Quinoa, Cranberry, & Kale Salad

 

As Thanksgiving approaches, we often find ourselves surrounded by indulgent comfort foods that can leave us feeling sluggish. But this year, why not add a refreshing twist to your holiday spread with a Nutrient-Packed Thanksgiving Salad? This vibrant, nutrient-dense salad is a delightful combination of quinoa, kale, dried cranberries, and almonds, all tossed in a light lemon vinaigrette. It’s not only a feast for the eyes, but it also provides a perfect balance of flavors and textures.

 

Packed with wholesome ingredients, this salad is bursting with health benefits. Quinoa offers a complete plant-based protein, while kale is rich in vitamins A, C, and K, making it a powerhouse for immunity and skin health. The dried cranberries add a touch of sweetness along with antioxidants, and the almonds contribute healthy fats that support heart health.

 

This dish is a wonderful, lighter alternative to the heavier, often calorie-laden dishes that typically dominate Thanksgiving tables. It’s perfect for those looking to nourish their bodies without missing out on the festive flavors of the season. Whether you’re hosting or bringing a side to share, this nutrient-packed salad will be a crowd-pleaser!

 

 

 

Serving Size and Preparation Time

• Serving Size:
  This recipe serves approximately 4-6 people as a side dish.
• Preparation Time:
  The salad takes about 15 minutes to prepare, with an additional 10 minutes for cooking the quinoa. If you’re making the dressing and toasting the almonds ahead of time, you can cut the prep time down even further. It’s a quick, easy, and healthy addition to your Thanksgiving meal!

 

Macros and Nutritional Information (per serving)

• Calories: ~250-300
• Protein: 7-8g
• Fat: 12-14g (primarily healthy fats from almonds and olive oil)
• Carbohydrates: 30-35g (including fiber from quinoa and kale)

This salad offers a well-rounded nutritional profile, with a balance of protein, healthy fats, and complex carbohydrates. The quinoa provides a complete protein source, while the almonds contribute heart-healthy fats. The fiber from the quinoa and kale helps promote digestion and keeps you satisfied. Overall, it’s a light yet filling dish that offers sustained energy without the heaviness of traditional Thanksgiving sides.

 

 

Ingredients

• 1 cup quinoa (rinsed)
• 4 cups fresh kale (stemmed and chopped)
• ½ cup dried cranberries (unsweetened if possible)
• ½ cup sliced almonds (toasted for extra crunch)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice (freshly squeezed)
• 1 teaspoon honey or maple syrup (optional for sweetness)
• Salt and pepper, to taste

Tips for Sourcing Fresh, High-Quality Ingredients:

• Choose organic kale for better flavor and nutrient content, and make sure it’s vibrant green and free of yellowing leaves.
• Opt for unsweetened dried cranberries to keep the sugar content lower. You can even look for those with no added preservatives.
• Raw almonds can be easily toasted at home in a dry pan for a few minutes to enhance their flavor. If you’re short on time, pre-sliced and toasted almonds work just as well!
• When selecting quinoa, look for certified gluten-free varieties, especially if you’re serving guests with dietary sensitivities.

Instructions

1. Cook the Quinoa:
   Rinse 1 cup of quinoa under cold water, then place it in a saucepan with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 10-12 minutes, or until the water is absorbed and the quinoa is fluffy. Remove from heat and let it cool slightly.
2. Prepare the Kale:
   While the quinoa is cooking, rinse and dry 4 cups of fresh kale. Remove the tough stems and chop the leaves into bite-sized pieces. For a more tender texture, massage the kale with a pinch of salt for 1-2 minutes until it softens.
3. Toast the Almonds (Optional):
   For extra flavor, toast ½ cup of sliced almonds in a dry skillet over medium heat for 2-3 minutes, stirring occasionally, until they’re golden brown and fragrant. Watch them closely to avoid burning.
4. Combine Ingredients:
   In a large mixing bowl, combine the cooked quinoa, chopped kale, ½ cup of dried cranberries, and toasted almonds.
5. Add the Dressing:
   Pour the prepared lemon vinaigrette over the salad ingredients and toss until everything is well coated. Taste and adjust seasoning with additional salt or pepper if needed.
6. Serve and Enjoy:
   Transfer the salad to a serving bowl and enjoy immediately, or refrigerate it for a short time before serving to allow the flavors to meld together.

Lemon Vinaigrette Dressing

This light and zesty lemon vinaigrette is the perfect complement to the earthy kale and nutty quinoa in your Thanksgiving salad. It’s tangy and refreshing, with just the right balance of sweetness and acidity to tie all the ingredients together.

Ingredients:

• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice (about half a lemon)
• 1 teaspoon honey or maple syrup (to add a touch of sweetness)
• 1 teaspoon Dijon mustard (for a subtle kick)
• Salt and freshly ground black pepper, to taste

Instructions:

1. In a small bowl or jar, whisk together the lemon juice, olive oil, honey, and Dijon mustard until well combined.
2. Season with a pinch of salt and freshly ground black pepper. Taste and adjust—if you prefer a sweeter dressing, add a bit more honey; for extra tartness, a squeeze more lemon juice will do the trick.
3. Shake or whisk again before serving to ensure all the flavors meld together.

Balancing the Flavors:
The sweetness from the dried cranberries and the honey in the dressing work in harmony to balance out the tangy lemon. The Dijon mustard adds a mild savory note, which enhances the nuttiness of the almonds. Keep tasting as you go, adjusting sweetness and acidity to match your preference and the other flavors in the salad!

 

 

Tips and Variations

• Vegan Option: This salad is naturally vegan as long as you skip the honey and use maple syrup or agave instead. The quinoa provides a complete plant-based protein, but for added texture and protein, try adding chickpeas or tofu for an extra boost.
• Gluten-Free: The recipe is already gluten-free as quinoa is a naturally gluten-free grain. Just be sure to use gluten-free mustard if you’re concerned about cross-contamination, and double-check your ingredient labels for any hidden gluten.
• Add More Protein: For a heartier salad, top it with grilled chicken or turkey (perfect for leftover Thanksgiving meat). Alternatively, toss in roasted chickpeas or edamame for a plant-based protein boost.
• Make Ahead: To prep in advance, you can cook the quinoa and chop the kale a day or two before. Store them separately in airtight containers. Assemble the salad just before serving to keep the kale fresh. The dressing can also be made ahead and stored in the fridge for up to a week.

 

Health Benefits

This Nutrient-Packed Thanksgiving Salad isn’t just delicious—it’s also loaded with health benefits, making it the perfect addition to your Thanksgiving table.

• Quinoa is a gluten-free, complete protein, meaning it contains all nine essential amino acids. It’s also high in fiber, which supports digestion and helps maintain steady blood sugar levels. Its versatility makes it a great base for any healthy dish.
• Kale is a leafy green superstar, rich in vitamins A, C, and K, which promote healthy skin, strong immunity, and bone health. It’s also packed with minerals like calcium and iron, making it a powerhouse for overall well-being.
• Cranberries are loaded with antioxidants, particularly vitamin C and flavonoids, which help reduce inflammation and boost your immune system. They’re also heart-healthy, supporting good cholesterol levels and healthy blood pressure.
• Almonds provide a great source of healthy fats, particularly monounsaturated fats, which support heart health. They’re also rich in vitamin E, an antioxidant that helps protect against cell damage.

This salad combines these nutrient-rich ingredients, offering a light, yet satisfying alternative to heavier Thanksgiving dishes. It nourishes the body, supports overall health, and adds vibrant color and flavor to your holiday spread!

 

 

 

This Nutrient-Packed Thanksgiving Salad is the perfect way to add a fresh, health-conscious option to your holiday spread. With its blend of protein-rich quinoa, vitamin-packed kale, antioxidant-rich cranberries, and heart-healthy almonds, it’s a delicious way to nourish your body while still enjoying the festive flavors of the season. Whether you’re looking for a lighter alternative to heavier dishes or simply want to introduce more wholesome ingredients to your Thanksgiving table, this salad checks all the boxes.

 

We’d love to hear how you make this recipe your own! Try adding your favorite protein or swapping in other seasonal fruits, and let us know how it turns out in the comments. Happy Thanksgiving, and enjoy every bite!