Pumpkin, kale, and quinoa are all nutritional powerhouses. Pumpkin is a great source of vitamin A which supports healthy eyesight and skin. Kale is one of the most nutrient dense foods on earth; it provides many nutrients such as potassium, calcium, vitamin C and fiber. Quinoa has been called “the mother grain” because it contains all 9 essential amino acids–including lysine which is not found in any other plant food!
All three ingredients also happen to be high in protein so this salad will keep you full for hours without feeling heavy or weighed down.
Benefits of a Plant Based Diet
Plant based diets are often associated with a wide variety of health benefits, such as lower risk of heart disease and cancer. Here are some additional ways that healthy plant based diets can impact your life:
Plant-based diets may help you to lose weight or maintain weight by balancing calories consumed from fat and carbohydrates.
Eating more plants also means eating less processed foods which often contain added sugars, sodium, cholesterol and trans fats. The benefits of eating a plant-based diet goes beyond wellness. “I always tell people that the benefits of a plant-based diet are not just about health. The lifestyle is also environmental and ethical.” -Dr. Joel Kahn, cardiologist
Nutritional Benefits of Pumpkin
Pumpkins are rich in Vitamin A, an antioxidant that plays a key role in eye health and bone development. It also contains dietary fiber which helps stabilize blood sugar levels to help you feel full longer so weight management becomes easier with this nutrient-rich squash. Pumpkin seeds, or “pepitas,” contain iron which supports the production of red blood cells for energy providing nutrients like folate and magnesium. Finally, pumpkin puree can be used to make vegan cheese sauces!
Nutritional Benefits of Kale
Kale is a dark leafy green. It has been used as a food crop for about 2000 years, first grown by the ancient Egyptians around 700 BC.
When cooked, it becomes tender and soft with a cabbage like flavor which can be enjoyed raw or cooked.
In addition to its nutritional benefits, kale also contains fiber—a nutrient important for digestive health and cholesterol control; iron—an essential mineral needed for proper oxygen transport throughout the body; vitamins A (carotenoids), C (ascorbic acid) E (tocopherols) & B complex – all necessary nutrients that help support immune system function.
Nutritional Benefits of Quinoa
Quinoa is a seed that has been cultivated in South America for thousands of years, and it's not hard to see why. Quinoa contains all nine essential amino acids – the building blocks of protein which our body cannot make on its own. In fact, quinoa provides one-third more lysine than other grains like wheat or rice! It also does well with higher temperatures so you can cook your whole grain without fear of burning it.
When combining these 3 superfoods into one delicious meal, you can see how this dish is just as healthy and fulfilling as it tastes.
This roasted pumpkin kale quinoa salad is sure not to disappoint.
- 3/4 cup / 160 g uncooked quinoa or 2 1/2 cups cooked quinoa
- 2 1/2 cups / 335 g pumpkin, diced
- 1/4 cup feta cheese, diced
- 2 1/2 cups / 2 leaves kale, chopped
- 1/4 cup onion, chopped
- 1/3 cup / 112 g pomegranate seeds
- 2 tablespoons olive oil
- 1/2 tablespoon agave syrup
- juice of half lemon
- 2 teaspoons salt
1. Cook quinoa as instructed on the package.
2. Preheat the oven to 180 C / 350 F. In a baking dish, combine pumpkin, onion, 1 tablespoon olive oil and salt together. Roast for about 30 minutes in the oven.
3. In a medium bowl, massage kale with lemon juice.
4. In a large bowl, add quinoa, kale, pomegranate seeds, agave syrup, 1 tablespoon olive oil, feta cheese and roasted pumpkin. Mix well.
5. Serve cold.