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kale and quinoa salad

Kale and Quinoa Salad

A nutrient-dense, protein-rich salad combining tender massaged kale, fluffy quinoa, and fresh vegetables for a satisfying and healthy meal.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Green Salads
Cuisine: Mediterranean
Calories: 215
Ingredients Equipment Method Notes

Ingredients
  

For the Salad Base
  • 4 cups chopped kale stems removed
  • 1 cup cooked quinoa from about 1/2 cup dry
  • 1 cup cucumber diced
  • 1/2 cup cherry tomatoes halved
  • 1/4 cup red onion thinly sliced
For the Dressing
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • salt and freshly ground black pepper to taste
Optional Add-ins
  • 1/2 cup feta cheese crumbled
  • 1/3 cup pumpkin seeds toasted
  • 1/4 cup dried cranberries
  • 1 avocado diced

Equipment

  • Large mixing bowl
  • Small saucepan
  • Knife and cutting board
  • Measuring cups and spoons
  • Small bowl for dressing

Method
 

  1. Wash the kale thoroughly and remove the tough center stems. Chop the leaves into thin ribbons (chiffonade) and place in a large salad bowl.
  2. Drizzle 1 tablespoon olive oil and 1 tablespoon lemon juice over the chopped kale. Using clean hands, massage the kale for 2-3 minutes until it softens and becomes darker in color.
  3. Cook quinoa according to package directions (typically 1/2 cup dry quinoa with 1 cup water). Allow to cool completely.
  4. In a small bowl, whisk together the remaining olive oil and lemon juice. Season with salt and pepper to taste.
  5. Add the cooled quinoa, diced cucumber, halved cherry tomatoes, and sliced red onion to the bowl with the massaged kale.
  6. If using optional ingredients, gently fold them in at this stage.
  7. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
  8. Taste and adjust seasoning if needed with additional salt, pepper, or lemon juice.
  9. For best flavor, allow the salad to rest for 5-10 minutes before serving, or refrigerate for meal prep.

Notes

  • For a time-saving tip, buy pre-washed, pre-chopped kale.
  • This salad keeps well in the refrigerator for 3-4 days, making it excellent for meal prep.
  • For extra protein, add grilled chicken, salmon, or chickpeas.
  • The nutrition information is for the base recipe without optional add-ins.