Easy & Healthy Kale and Quinoa Salad with Cherry Tomatoes and Olives
A nutrient-packed salad with tender kale, fluffy quinoa, juicy cherry tomatoes, tangy olives, and a light lemon-olive oil dressing. Quick, easy, and perfect as a main or side salad.
⏱ Time
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Ingredients
For the Salad
2 cups kale, finely chopped
1 cup cooked quinoa
1 cup cherry tomatoes, halved
½ cup pitted olives, sliced (green or black)
¼ cup red onion, finely chopped (optional)
2 tbsp fresh parsley, chopped
2 tbsp feta cheese, crumbled (optional)
For the Dressing
3 tbsp olive oil
2 tbsp lemon juice
1 garlic clove, minced
½ tsp salt
¼ tsp black pepper
½ tsp dried oregano (optional)
Instructions
1. Prepare the Quinoa
1. Rinse ½ cup dry quinoa under cold water.
2. In a pot, bring 1 cup water to boil with a pinch of salt.
3. Add quinoa, reduce heat, cover, and simmer for 12–15 minutes until water is absorbed.
4. Fluff with a fork and let cool slightly.
> Tip: You can also use pre-cooked quinoa to save time.
2. Massage the Kale
1. Place chopped kale in a large bowl.
2. Add ½ tsp olive oil and a pinch of salt.
3. Gently massage for 2–3 minutes until leaves soften and become bright green.
> Massaging kale reduces bitterness and makes it easier to eat.
3. Make the Dressing
1. Whisk together olive oil, lemon juice, garlic, salt, pepper, and oregano.
4. Assemble the Salad
1. Add quinoa, cherry tomatoes, olives, red onion, and parsley to the massaged kale.
2. Drizzle dressing over the salad.
3. Toss well to combine.
4. Top with crumbled feta if using.
Notes
Add avocado for creaminess.
Can include roasted chickpeas or nuts for extra protein.
Great for meal prep — stores well for 1–2 days in the fridge.
Tips
Use a mix of kale types for better texture (curly kale + lacinato kale).
Serve slightly chilled or at room temperature.
Squeeze extra lemon juice before serving for brightness.
❓ frequently Asked Questions FAQ
Q: Can I make this vegan?
Yes — just skip the feta or use a plant-based alternative.
Q: Can I use spinach instead of kale?
Absolutely — it will make the salad milder and softer.
Q: Can I add protein?
Grilled chicken, boiled eggs, or chickpeas make it a complete meal.
Nutrition information
Calories: 280–320
Protein: 10–12g
Carbs: 35–38g
Fat: 12–14g
Fiber: 7–8g