Autumn Harvest Salad: Quinoa, Kale, Cranberry & Apple Salad

Why This Recipe is Great:

This Autumn Harvest Salad is super easy to prepare, making it a perfect choice for busy weeknights or potlucks. The combination of flavors and textures will impress anyone at your dinner (or lunch) table, while the different ingredients can be customized based on personal preferences or even seasonal availability. Plus, it’s a great way to eat seasonal, save money and enjoy the nutritional benefits of whole foods!

Cultural Significance:

Salads have been enjoyed for centuries across various cultures, serving as a refreshing side dish or a hearty main course. The combination of fruits and greens is popular in autumn, symbolizing the harvest season when fruits like apples and cranberries are at their peak. This salad not only showcases seasonal bounty but also reflects the philosophy of eating fresh, local produce for optimal health.

Nutritional Information:

Each serving of this Autumn Harvest Salad delivers approximately 300 calories, 8g of protein, 12g of healthy fats, and 5g of fiber. Quinoa serves as a complete protein source, while kale is rich in vitamins A, C, and K. Apples contribute fiber and antioxidants, and cranberries add a touch of sweetness along with their immune-boosting properties. The sunflower seeds provide a dose of healthy fats, vitamin E, and magnesium, rounding out this nutritional powerhouse.

Servings: 4
Prep Time: 15 minutes
Cooking Time: 15 minutes

Ingredients:

• 1 cup quinoa (or couscous, brown rice, or farro)

• 1 cup kale, chopped (or spinach, arugula, or mixed greens)

• 1 apple, diced (or pears, grapes, or pomegranate seeds)

• 1/2 cup dried cranberries (or dried cherries, raisins, or dried apricots)

• 1/4 cup sunflower seeds (or pumpkin seeds, hemp seeds, or sesame seeds)

• 1/4 cup red onion, chopped (or shallots, green onions, or leeks)

• 2 tablespoons olive oil (or avocado oil, walnut oil, or grapeseed oil)

• 1 tablespoon apple cider vinegar (or white wine vinegar, red wine vinegar, or lemon juice)

Directions:

1. In a pot, bring 2 cups of water to a boil. Add the quinoa (or your choice of base), cover, and reduce heat to low. Cook according to package instructions. Once cooked, remove from heat and let it cool.

2. In a large mixing bowl, combine the cooled base, chopped greens, diced fruit, dried fruit, seeds, and chopped onion.

3. In a small mixing bowl, whisk together your chosen oil and vinegar or lemon juice.

4. Pour the dressing over the salad mixture and toss well to ensure all ingredients are evenly coated.

5. Divide the salad into four servings. It can be served immediately or refrigerated for up to 2 days.

Time Saving Tips:

• Cook larger batches of quinoa at the beginning of the week. This way you can use it in various dishes, saving time on cooking later.

• Use pre-chopped or pre-packaged ingredients like pre-washed kale, chopped apples, dried no sugar added fruit.

• Make extra dressing and store it in the fridge for future salads.

Ingredient Substitutions:

For a twist on this salad, try substituting quinoa with couscous, brown rice, or farro; kale with spinach, arugula, or mixed greens; and apple with pears, grapes, or pomegranate seeds. Swap dried cranberries with dried cherries, raisins, or dried apricots; sunflower seeds with pumpkin seeds, hemp seeds, or sesame seeds; and red onion with shallots, green onions, or leeks. For the dressing, use avocado oil, walnut oil, or grapeseed oil instead of olive oil, and replace apple cider vinegar with white wine vinegar, red wine vinegar, or lemon juice.

Ready to bring the flavors of fall to your table with this delicious Autumn Harvest Salad? Visit our Contact Page to share your thoughts, ask questions, or let us know what recipes you’d love to see next. Celebrate the season with a salad that’s as nourishing as it is tasty!