Kale and Quinoa Salad | Salad Recipes | Nutritious & Flavorful
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This vibrant Kale and Quinoa Salad is a powerhouse of nutrition, combining the superfood benefits of kale with protein-packed quinoa and a medley of colorful vegetables. Tossed in a light lemon vinaigrette, this salad is a delicious way to boost your health and enjoy a refreshing meal.
Difficulty: Easy
Prep Time: 15 mins
Cook Time: 15 mins
Rest Time: 5 mins
Total Time: 35 mins
Cooking Temp: N/A
Estimated Cost: $15
Calories: 300 kcal per serving
Best Season: Suitable throughout the year
Description:
The Kale and Quinoa Salad is a deliciously nutritious option for those looking to incorporate more greens and whole grains into their diet. With tender massaged kale, fluffy quinoa, and a variety of colorful vegetables, this salad is both filling and satisfying. The light lemon vinaigrette enhances the natural flavors while adding a zesty kick. Perfect for meal prep or as a side dish for any occasion, this salad is as versatile as it is tasty.
Ingredients:
- 4 cups kale, stems removed and leaves chopped
- 1 cup cooked quinoa (about 1/3 cup dry)
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, thinly sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions:
- Cook the quinoa: Rinse the quinoa under cold water. In a saucepan, combine 1 cup of water with 1/3 cup of dry quinoa. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until the water is absorbed. Fluff with a fork and let it cool.
- Prepare the kale: In a large bowl, add the chopped kale. Drizzle with a little olive oil and a pinch of salt. Massage the kale with your hands for 2-3 minutes until it softens and darkens in color.
- Make the dressing: In a small bowl, whisk together the remaining olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.
- Combine the salad: Add the cooked quinoa, cherry tomatoes, cucumber, and red onion to the massaged kale. Pour the dressing over the salad and toss gently to combine.
- Serve: Divide the salad among plates or serve in a large bowl. Top with crumbled feta cheese if desired, and enjoy immediately or let it sit for a few minutes to allow the flavors to meld.
Nutrition Facts (approx. per serving)
- Calories: 300 kcal
- Calories from Fat: 180 kcal
- Total Fat: 20g
- Saturated Fat: 3g
- Trans Fat: 0g
- Cholesterol: 5mg
- Sodium: 250mg
- Potassium: 500mg
- Total Carbohydrate: 25g
- Dietary Fiber: 6g
- Sugars: 3g
- Protein: 10g
- Vitamin A: 4000 IU
- Vitamin C: 45 mg
- Calcium: 80 mg
- Iron: 3 mg
Notes:
- Storage: Leftover salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop as it sits.
- Customization: Feel free to add other ingredients like roasted sweet potatoes, nuts, or dried cranberries for added flavor and texture.
- Make Ahead: This salad is great for meal prep! Prepare the salad and dressing separately and combine them just before serving to keep the kale crisp.
