Raw Kale Salad with Quinoa, Lentils, and Pecans


Have you been traveling, feeling under the weather, or indulging in too many sweets? Ditch the bellyache and feed your body the nourishment it’s craving. Raw Kale Salad with Quinoa, Lentils, and Pecans is a super healthy salad that has the power to rejuvenate your body while deeply satisfying your tastebuds.

This salad was inspired by Kathryn Budig, a world-renowned yoga teacher who is famous for, 1) her gravity-defying arm-balances and inversions, and 2) her nude ads for Toesox.

As a yoga teacher always looking to deepen my personal practice, I am often motivated by the information and advice Kathryn shares on Facebook. Recently, she posted a list of healthy ingredients for a salad that sparked my imagination. Using her recipe as a base, I developed my own healthy creation by substituting things I had on hand and adapting an InDependent original salad dressing.

In addition to tasting delicious, this colorful dish offers many health benefits:

First, it is high in monounsaturated and polyunsaturated fats. These healthy fats help improve blood cholesterol levels and help lower the risk for heart disease.

Second, one serving provides over 100 percent of the average daily requirement for vitamins A and C. Vitamin A can help prevent some types of cancer and improve immune function. Vitamin C has long been known to help fight the common cold, and researchers recently found it can also provide positive mood-elevating effects. 

Third, it has 11 grams of protein which makes it the perfect meal for lunch or a light dinner.  A smaller portion makes a delightful side dish, leaving plenty for leftovers when you need to dish up something fast and easy.

So what are you waiting for? Grab your fork. Dig into this colorful feast of super foods and start feeling better today!

Raw Kale Salad with Quinoa, Lentils, and Pecans

Makes: 6 Servings



• 2 tsp Dijon mustard

• 3 tbsp apple cider vinegar

• 2 tsp soy sauce

• 1 clove garlic, pressed

• 1 tsp sea salt

• Ground black pepper to taste

• 6 tbsp extra virgin olive oil


• 1 cup quinoa, uncooked

• 1 bunch kale, carefully washed, tough stems discarded, and finely chopped

• 1 handful cilantro, finely chopped

• 1 cup pecans, chopped

• 1 15-ounce BPA-free can lentils, rinsed

• 3 medium carrots, peeled and shredded

• 1 yellow bell pepper, diced

• Feta cheese to serve, optional


Whisk together all of the dressing ingredients and set aside.

Prepare the quinoa according to the package instructions, rinsing if you do not have the pre-rinsed variety.

Meanwhile, prepare the rest of the salad ingredients and place in a large bowl. Add the quinoa. It's okay if it's still warm. Toss with the salad dressing, starting with half and adding more if desired. Top with feta cheese if you desire.