Kale & Quinoa Salad with Lemon-Tahini Dressing

A Fresh, Protein-Packed Lunch That Supports Hormone Balance Naturally

You know that moment when lunch feels like a rush — a sandwich in one hand, phone in the other — and somehow, you’re still hungry an hour later? We’ve all been there.

But what if your midday meal actually left you feeling nourished, focused, and light — without the 3 p.m. crash?

That’s where this Kale & Quinoa Salad with Lemon-Tahini Dressing steps in. It’s not just another “healthy salad.” It’s a nutrient powerhouse, thoughtfully designed to support your energy, hormones, and digestion — especially during perimenopause and menopause.

Ingredients (Serves 4)

For the Salad

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 4 cups chopped kale (stems removed)
• ½ cup cherry tomatoes, halved
• ¼ cup thinly sliced red onion
• ¼ cup sunflower seeds (or other nuts/seeds)
• ½ avocado, diced (optional)
• Salt & pepper to taste

For the Lemon-Tahini Dressing

• ¼ cup tahini
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp maple syrup or honey (optional)
• 1–2 tbsp water (to thin)
• 1 small garlic clove, minced
• Salt & pepper to taste

Instructions

Step 1: Cook the Quinoa

1. Rinse quinoa under cold water.
2. Combine quinoa and water (or vegetable broth for flavor) in a saucepan. Bring to a boil.
3. Reduce the heat, cover, and simmer for 15 minutes until the liquid is absorbed.
4. Fluff with a fork and set aside to cool slightly.

Step 2: Prepare the Kale

1. Place chopped kale in a large bowl.
2. Drizzle lightly with olive oil and a pinch of salt.
3. Massage the leaves gently for 1–2 minutes to soften the texture and reduce bitterness.

Step 3: Make the Lemon-Tahini Dressing

1. In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup/honey, garlic, salt, and pepper.
2. Add 1–2 tbsp water gradually until creamy but pourable.

Step 4: Assemble the Salad

1. Add quinoa, cherry tomatoes, red onion, sunflower seeds, and avocado to the bowl of kale.
2. Pour the dressing over the top and toss until evenly coated.
3. Taste and season with salt and pepper if needed.
4. Serve immediately or refrigerate up to 3 days.

Nutritional Benefits for Perimenopause & Menopause

1. Quinoa – Complete Protein for Strength & Energy

• Contains all nine essential amino acids, making it a complete plant protein — ideal for maintaining lean muscle.
• High in fiber, helping balance blood sugar and improve digestion.
• Naturally gluten-free and rich in magnesium to help ease fatigue.

  Discover how quinoa supports hormone balance and energy in Umri’s Ingredient Detail Guide.

2. Kale – Bone & Skin Health Powerhouse

• Packed with calcium, supporting bone density as estrogen declines.
• Loaded with vitamins A and C, which combat oxidative stress and support collagen production for radiant skin.
• Acts as a natural detoxifier for your liver, helping regulate hormones more efficiently.

3. Tahini – Creamy Goodness with Hormone-Supportive Fats

• Made from sesame seeds, rich in healthy monounsaturated fats and phytoestrogens that mimic mild estrogen activity.
• Supports mood and hormone balance naturally.
• Provides a creamy, dairy-free alternative to dressings high in saturated fat.

4. Lemon Juice – Vitamin C for Glow & Vitality

• High in vitamin C, which supports immune function and collagen synthesis.
• Enhances iron absorption from plant-based foods, improving overall energy.
• Brightens both your plate and your mood.

5. Avocado & Sunflower Seeds – The Perfect Finishing Touch

• Avocado adds potassium and omega-3 fatty acids that reduce bloating and support heart health.
• Sunflower seeds are rich in vitamin E, a potent antioxidant that helps maintain supple skin and a stable mood during menopause.

Why This Salad Works So Well

This Kale & Quinoa Salad is:

• High in plant-based protein
• Rich in hormone-balancing fats
• Full of fiber and antioxidants
• Energizing yet light
• Perfect for meal prep

For a refreshing complement, pair it with Umri’s Pineapple & Jasmine Drink, a tropical blend that hydrates, supports mood balance, and adds a bright finish to your meal.

Nutrition Snapshot

Frequently Asked Questions

Q1: Can I prepare this salad in advance?
Absolutely. It stores well for up to 3 days in the fridge. Just add avocado right before serving for freshness.

Q2: Is tahini good for menopause?
Yes — tahini contains phytoestrogens and healthy fats that can help balance hormones naturally.

Q3: What’s the best Umri drink to pair with this?
Try the Pineapple & Jasmine Umri Drink. Its antioxidant-rich blend complements this salad beautifully.

Q4: Can I make this salad gluten-free?
It already is! Quinoa is naturally gluten-free and full of nutrients that support energy and mood stability.

Final Thoughts

Eating for hormonal balance doesn’t have to mean restriction — it’s about giving your body the nourishment it’s asking for.

This Kale & Quinoa Salad with Lemon-Tahini Dressing is more than a healthy lunch — it’s a daily act of self-care. Every bite delivers the protein, fiber, and micronutrients that help you stay strong, radiant, and energized through every stage of menopause.

  Discover more nutrient-focused meals and ingredients crafted for women’s wellness at Umri’s Ingredient Library.