Kale and Quinoa Salad: A Wholesome, Protein-Packed Dish for Any Meal
Why Kale and Quinoa Salad Is a Must-Try
Hi friends! For the regulars on the blog, you know I (am) a breeze about nutrient-rich meals without sacrificing flavor. Today, I’m excited to introduce you to a personal favorite: Kale and Quinoa Salad. The salad is vibrant, wholesome, full of nutrients, and versatile. It can also be used for a great light lunch and dinner.
One of my health food kicks brought me to the beautiful magic of kale and quinoa, and I’ve always gone back to it. Quinoa and kale go wonderfully together; they are earthy, bitter, nutrient-rich, and hearty yet refreshing salads. This salad is perfect for a side dish or meal prep, and it’s versatile, whether you’re going to get together with friends or just need a healthy option.
Why You’ll Love This Kale and Quinoa Salad
There’s a lot to love about this dish — its mind-blowing health benefits and ease of preparation. Here are a few reasons why you’ll fall in love with it:
- Nutrient-Dense: Virtually packed with vitamins A, C, and K, kale and quinoa are packed with protein, fiber, and vitally essential minerals. For folks who want to eat something nutritious and plant-based, this is a great salad to satisfy that craving.
- Perfect for Meal Prep: This salad is excellent to pre-made ahead of time due to quinoa and kale holding up well in the fridge. The more time it sits, the deeper the flavors get, but you enjoy it all week.
- Flavor and Texture: Quinoa’s fluffiness paired with a tangy lemon dressing and kale crunch is an excellent combo to suspend and consume simultaneously. Plus, you can customize what you put on top, whether nuts and seeds or roasted veggies.
- Versatile and Customizable: This salad is adaptable whether you want to incorporate more veggies, ditch the tofu, or veganize the entire shebang.
Kale and Quinoa Salad: A Wholesome, Protein-Packed Dish for Any Meal
Course: Salads, SidesCuisine: AmericanDifficulty: Easy4
servings15
minutes15
minutes350
kcalKale and Quinoa Salad is a vibrant, nutrient-dense dish ideal for any meal. Packed with protein, fiber, and vitamins, it’s easy to prepare, versatile, and perfect for meal prep. The salad combines the earthiness of quinoa and kale with a zesty lemon dressing, offering a wholesome yet flavorful experience. Customize with different veggies, seeds, or dressings to suit your taste!
Ingredients
1 cup quinoa, rinsed
2 cups water (or vegetable broth for extra flavor)
One bunch of kale stems was removed, and the leaves were chopped
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/4 cup cucumber, diced
1/4 cup crumbled feta (optional)
1/4 cup sunflower seeds or any preferred seeds/nuts
1/4 cup dried cranberries or raisins for a touch of sweetness (optional)
For the Dressing:
1/4 cup extra virgin olive oil
Juice of 1 lemon (fresh for maximum flavor)
1 tbsp Dijon mustard
One clove of garlic, minced
Salt and pepper to taste
Directions
- Cook the Quinoa
Start by cooking the quinoa. In a saucepan, add the quinoa and water (or broth) and bring to a boil. Cover, reduce the heat, and let simmer for about 15 minutes until water is absorbed. Rinse the quinoa in cold water (under cold running water) and fluff with a fork as the quinoa cools. - Prepare the Kale
While prepping the kale, wash and chop it. Cut the leaves from the stems, massage the kale for a minute, and discard the stems. To many, the flavor of massaged kale is bitter and undigestible, but rubbing with a bit of olive oil breaks down the fibers and softens it all. - Make the Dressing
Mix the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper in a small bowl. The kale and quinoa are earthy, but the zesty dressing is light enough to pair and full of flavor. - Combine the Salad
Mix a large bowl of cooled quinoa, massaged kale, cherry tomatoes, red onion, and cucumber. Mix the dressing with the salad and toss. - Add Toppings
Crumble the feta on top of the salad, sunflower seeds, and dried cranberries (if using). They add layers of flavor and texture, crunch, tanginess, and a hint of sweetness. - Serve and Enjoy!
Pour the salad immediately or place it in the fridge for up to 3 days. This salad only gets better over time as flavors intensify, and it tastes even better the next day!
Recipe Video
Notes
- The post outlines that it’s a versatile salad, which can be done for meal prep, topping it with other things or dressings, and making it either the main course or a side dish. In fact, being able to make it vegan or change its flavors is going to make this dish very suitable for multiple tastes.
Types of Condiments to Use in Kale and Quinoa Salad
This is a very flexible salad, and the dressing and condiments can vary depending on your availability. Here are a few ideas to switch up the flavors:
- Lemon-Tahini Dressing: The earthy kale and quinoa complement the creamy, nutty tahini dressing, blending to create a rich and relatively light salad.
- Balsamic Vinaigrette: If you prefer a slightly sweeter, tangier, just give it a drizzle of your favorite balsamic vinaigrette. It also provides a great depth of flavor.
- Pesto: Toss the salad with a spoonful of pesto for a more indulgent touch. The herby notes elevate the overall taste of this salad.
- Greek Yogurt Dressing: If you want a smooth choice, combine Greek yogurt, lemon juice, garlic, and some olive oil. This makes the salad rich without weighing you down and giving you pause.
Health Benefits of Kale and Quinoa Salad
This Kale and Quinoa Salad is not only delicious but also packed with essential nutrients:
- Kale: Rich in vitamins A, C, & K, fiber, and all-around antioxidants, it’s a superfood. It supports heart health and your immune system.
- Quinoa: Quinoa is a complete protein with great fiber, magnesium, and essential amino acids supply. It will keep you full and give the base of your salad some nutrition.
- Olive Oil: Olive oil is rich in healthy fats and antioxidants; it helps protect the heart and gives the salad a satisfying flavor.
- Lemon: Lemon juice contains a great source of vitamin C, which helps with digestion and gives a refreshing and tangy brightness to the salad.
Serving Suggestions and Storing Tips
The flavors of this salad are better with a day, and it’s a great thing to prep for other meals throughout the week. Here are a few tips for serving and storing:
- Serve as a Side or Main: this salad is hearty enough to be a main dish, or if the tofu isn’t paired with hearty meat like chicken or fish, salmon, or mushroom.
- Meal Prep: Make the salad beforehand and store it in the fridge for three days. These ingredients will stay fresh; just add the dressing once you’ve eaten.
- Boost the Protein: For protein, throw chickpeas, grilled chicken, or boiled eggs.
Conclusion
There you have it—my go-to Kale and Quinoa Salad! This salad will become a staple in your life, no matter what you’re searching for — a nutrient-rich meal or a side dish for whatever you’re making. Light, refreshing, and chock full of flavor, it’s right, no matter what season.
Try it, and I can’t wait! Let me know how you customize your kale and quinoa salad, and let’s continue to the joys of cooking together.
Frequently Asked Questions
Can I make this salad vegan?
Absolutely! You can skip the feta cheese or use a plant-based cheese alternative.
Can I use a different grain instead of quinoa?
Yes! You should substitute it with couscous, farro, or bulgur if you’d prefer a texture different from quinoa.
How long does the salad last in the fridge?
It holds well in the fridge for up to 3 days. Keep it in an airtight container and sprinkle the dressing about 5 minutes before serving.
Can I add more vegetables?
Definitely! This salad is very customizable—feel free to add roasted sweet potatoes, bell peppers, or avocado for extra flavor and nutrients.
