Quinoa Salad with Cavolo Nero, Prawns, and Blueberries—A Heart-Healthy, Hashimoto-Friendly Recipe

If you’re looking for a vibrant, nutrient-dense salad that’s both satisfying and packed with flavor, this quinoa salad with cavolo nero, prawns, and blueberries is the perfect choice. It combines the earthy richness of cavolo nero (Tuscan kale), the nuttiness of quinoa, the sweetness of blueberries and carrots, and the protein boost of prawns. Topped with toasted almonds and a zesty lemon-honey dressing, it’s a salad that works as a complete meal.

Quick Recipe Facts

Prep Time: 25

Cook Time: 5 minutes (prawns)

Total Time: 30 minutes

Servings: 2-3

Difficulty: Beginner-friendly

Diet: High-protein, Low-carb, Vegetarian-friendly

Meal Type: Lunch / Light Dinner

But this dish is more than delicious—it’s incredibly good for your health. With ingredients that support heart function, help manage autoimmune conditions such as Hashimoto’s, and strengthen the immune system, it’s true food-as-medicine.

Why Cavolo Nero Is a Superfood for Your Heart, Thyroid, and Immunity

Cavolo nero (Tuscan kale): Rich in antioxidants, vitamin C, vitamin K, calcium, and iron. Its anti-inflammatory compounds support the immune system and may help reduce oxidative stress linked to Hashimoto’s thyroiditis. Vitamin K and calcium also play a role in heart and bone health.

• Quinoa: A gluten-free whole grain high in complete protein and fiber. It helps balance blood sugar levels, which is especially important for thyroid health.

• Prawns: A lean source of protein and minerals such as selenium, which is essential for thyroid hormone metabolism and immunity.

• Blueberries: Packed with antioxidants and vitamin C, they protect against oxidative stress and strengthen immune defenses.

• Almonds: Provide healthy fats, vitamin E, and magnesium—great for heart health and energy.

• Carrots: Add beta-carotene, which the body converts to vitamin A, supporting vision and immunity.

  
  

👉 Together, these ingredients create a nutritional powerhouse for anyone seeking to boost energy, support the thyroid, protect the heart, and strengthen the immune system.

Recipe: Quinoa Salad with Cavolo Nero, Prawns, and Blueberries

Ingredients (serves 2–3):

• 7 large leaves of cavolo nero (Tuscan kale)

• 1 cup quinoa

• 12 prawns (peeled and deveined)

• 1–2 carrots, cut into thin strips

• 1 cup blueberries

• 2 tbsp toasted almond slices

  
  

For the dressing:

• Juice of 1 lemon

• 1 tsp honey

• ¼ cup extra virgin olive oil

• 1 tbsp apple cider vinegar

• Salt and black pepper to taste

  
  

Instructions:

1. Prepare the cavolo nero:

   • Remove the tough stems from each leaf.

   • Slice the leaves into very thin strips.

   • Wash thoroughly and dry using a kitchen towel or salad spinner

     
     

1. Cook the quinoa:

   • Rinse quinoa under cold water.

   • Cook with 2 cups of water and a pinch of salt for about 15 minutes, or until fluffy.

   • Allow it to cool completely.

     
     

1. Mix the base:

   • In a large bowl, combine the cavolo nero and quinoa.

   • Whisk together the dressing (lemon juice, honey, olive oil, apple cider vinegar, salt, and pepper).

   • Pour over the quinoa and kale, toss well, and let sit for 5 minutes so the flavors absorb.

     
     

1. Prepare the prawns:

   • Drizzle the prawns with a little olive oil, and season lightly with salt and pepper.

   • Pan-fry for 2–3 minutes per side or bake at 200°C (400°F) for about 8–10 minutes until cooked through.

     
     

2. Assemble the salad:

   • Place the quinoa and cavolo nero mixture on plates.

   • Top with carrot strips, toasted almonds, and blueberries.

   • Add the cooked prawns on top.

   • Finish with a drizzle of olive oil and a sprinkle of freshly ground black pepper.

Tips for Success

• Letting the quinoa and cavolo nero sit with the dressing for a few minutes softens the kale and enhances the flavor.

• For a vegetarian option, replace prawns with roasted chickpeas or grilled halloumi.

• Make it ahead: the salad base (without prawns, carrots, and toppings) can be stored in the fridge for up to 2 days.

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