Kale Quinoa Salad

Why You’ll Love This Recipe

This salad is loaded with plant-based protein, fiber, and antioxidants, making it a feel-good dish that doesn’t compromise on flavor. The quinoa adds a nutty texture, while the kale brings a hearty bite that stands up well to dressing. It’s great for meal prep, holds up beautifully in the fridge, and can be customized in countless ways.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

quinoa, rinsed
kale, stems removed and finely chopped
cherry tomatoes, halved
cucumber, diced
red onion, thinly sliced
carrots, shredded or julienned
avocado, diced (optional)
olive oil
lemon juice or red wine vinegar
Dijon mustard (optional)
honey or maple syrup (optional for balance)
salt
black pepper
feta cheese or goat cheese (optional)
fresh herbs like parsley or mint (optional)

Directions

1. Cook quinoa according to package instructions. Fluff with a fork and let cool.
2. Place chopped kale in a large bowl. Drizzle with a bit of olive oil and a pinch of salt, then massage with your hands for 1–2 minutes to soften.
3. In a small bowl, whisk together olive oil, lemon juice or vinegar, Dijon mustard (if using), honey or maple syrup, salt, and pepper.
4. Add cooled quinoa, cherry tomatoes, cucumber, red onion, carrots, and any optional add-ins (like avocado or cheese) to the kale.
5. Pour dressing over the salad and toss until everything is well combined.
6. Taste and adjust seasoning if needed. Let sit for 10–15 minutes before serving to allow flavors to meld.

Servings and timing

This recipe serves 4 and takes about 30 minutes total, including cooking the quinoa and prepping the vegetables.

Variations

• Protein Boost: Add grilled chicken, chickpeas, or hard-boiled eggs.
• Fruit Twist: Mix in dried cranberries, apple slices, or pomegranate seeds for a sweet touch.
• Nuts & Seeds: Sprinkle with sunflower seeds, pumpkin seeds, or chopped almonds for crunch.
• Grain Swap: Use farro, bulgur, or couscous instead of quinoa.
• Spicy Kick: Add a pinch of red pepper flakes or diced jalapeño to the dressing.

Storage/Reheating

Store the salad in an airtight container in the refrigerator for up to 3 days. It holds up well, especially if you leave out delicate add-ins like avocado and add them just before serving. No reheating is needed, as this salad is best served chilled or at room temperature.

FAQs

Can I make this salad ahead of time?

Yes, it’s great for meal prep. Assemble the salad and keep the dressing separate until ready to serve if you want to maintain maximum freshness.

Do I have to massage the kale?

Massaging helps break down the fibers and makes the kale more tender and flavorful. It’s highly recommended.

What type of kale should I use?

Curly kale or lacinato (dino) kale both work. Just remove the tough stems and chop finely.

Can I use store-bought dressing?

Yes, but a homemade vinaigrette gives fresher, more vibrant flavor and allows better control of the ingredients.

Is this salad gluten-free?

Yes, quinoa is naturally gluten-free. Just ensure any additional ingredients, like cheese or dressing, are certified gluten-free.

Can I serve it warm?

You can serve it slightly warm if using freshly cooked quinoa, but it’s most often enjoyed chilled or at room temperature.

How do I keep avocado from browning?

Add it just before serving, or toss it with lemon juice to slow oxidation.

What’s a good vegan alternative to cheese?

Try crumbled tofu, nutritional yeast, or leave the cheese out entirely and boost flavor with herbs and seeds.

How much quinoa do I need?

Typically, 1 cup of dry quinoa yields about 3 cups cooked, which is ideal for this salad.

Can I freeze this salad?

Freezing is not recommended as the texture of the vegetables and quinoa can become mushy upon thawing.

Conclusion

Kale Quinoa Salad is a deliciously healthy, make-ahead-friendly dish that’s full of texture, color, and flavor. It’s the perfect solution for lunches, potlucks, or anytime you want something fresh, filling, and nourishing. With endless ways to customize it, this salad is one you’ll come back to again and again.

Kale Quinoa Salad

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Kale Quinoa Salad is a nutrient-packed, colorful dish made with hearty kale, fluffy quinoa, fresh vegetables, and a zesty homemade dressing. It’s perfect as a light main course or a wholesome side, and ideal for meal prep or clean eating.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Gluten Free

Ingredients

• 1 cup quinoa, rinsed
• 4 cups kale, stems removed and finely chopped
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1/2 cup carrots, shredded or julienned
• 1 avocado, diced (optional)
• 3 tbsp olive oil
• 2 tbsp lemon juice or red wine vinegar
• 1 tsp Dijon mustard (optional)
• 1 tsp honey or maple syrup (optional)
• Salt to taste
• Black pepper to taste
• 1/3 cup crumbled feta or goat cheese (optional)
• 2 tbsp fresh parsley or mint, chopped (optional)

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Instructions

1. Cook quinoa according to package instructions. Fluff with a fork and let cool.
2. Place chopped kale in a large bowl. Drizzle with a bit of olive oil and a pinch of salt, then massage for 1–2 minutes until softened.
3. In a small bowl, whisk together olive oil, lemon juice or vinegar, Dijon mustard, honey, salt, and pepper.
4. To the kale, add cooled quinoa, cherry tomatoes, cucumber, red onion, carrots, and any optional ingredients like avocado or cheese.
5. Pour the dressing over the salad and toss to combine thoroughly.
6. Let the salad sit for 10–15 minutes before serving to allow flavors to meld. Adjust seasoning to taste.

Notes

• Massage kale to make it more tender and easier to digest.
• For meal prep, store dressing separately and mix before serving.
• Add protein like grilled chicken or chickpeas to make it more filling.
• Avocado is best added just before serving to avoid browning.
• Customize with seasonal veggies or fresh herbs as desired.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 310
• Sugar: 5g
• Sodium: 280mg
• Fat: 18g
• Saturated Fat: 4g
• Unsaturated Fat: 13g
• Trans Fat: 0g
• Carbohydrates: 28g
• Fiber: 6g
• Protein: 9g
• Cholesterol: 10mg