Cranberry Kale Quinoa Salad
A fresh, colorful, and nutrient-packed salad made with fluffy quinoa, crisp kale, sweet dried cranberries, and a zesty dressing. This salad is perfect as a **light lunch, side dish, or meal-prep option**. It’s rich in protein, fiber, antioxidants, and essential vitamins—making it both delicious and wholesome.
Ingredients
For the Salad
1 cup uncooked quinoa
2 cups water or vegetable broth
3 cups fresh kale, chopped (stems removed)
½ cup dried cranberries
¼ cup red onion, finely sliced
¼ cup almonds or walnuts, toasted & chopped
¼ cup feta cheese (optional)
1 tbsp olive oil (for massaging kale)
For the Dressing
3 tbsp olive oil
1½ tbsp lemon juice or apple cider vinegar
1 tsp honey or maple syrup
1 tsp Dijon mustard (optional)
½ tsp salt
½ tsp black pepper
½ tsp garlic powder
Cooking Instructions
Step 1: Cook the Quinoa
1. Rinse quinoa thoroughly.
2. Add to a pot with 2 cups of water or broth.
3. Bring to a boil, reduce heat, cover and simmer 12–15 minutes.
4. Fluff with a fork and let it cool.
Step 2: Prepare the Kale
1. Wash and chop kale.
2. Place in a bowl with 1 tbsp olive oil.
3. Massage with hands for 1–2 minutes until softened.
Step 3: Make the Dressing
Whisk together:
Olive oil
Lemon juice or vinegar
Honey
Mustard
Salt, pepper & garlic powder
Step 4: Assemble the Salad
1. In a large bowl, combine:
Quinoa
Kale
Cranberries
Onions
Nuts
2. Pour dressing over the salad.
3. Toss well to coat evenly.
4. Top with feta cheese (optional).
5. Chill 10–15 minutes before serving for best flavor.
Nutritional Information
Calories:320–360 kcal
Protein:10–12 g
Carbohydrates: 38–42 g
Fats: 15–18 g
Fiber:6–8 g
Sugar:8–10 g (natural from cranberries & honey)
Health Benefits
Quinoa: Complete plant protein, gluten-free
Kale: Rich in iron, calcium, Vitamin A, C & K
Cranberries:Powerful antioxidants
Nuts:Heart-healthy fats & minerals
Question & Answer (Q&A)
1. Can I make this salad vegan?
Yes! Just skip the feta cheese or use vegan cheese.
2. Can I use fresh cranberries instead of dried?
Yes, but:
They are very tart
Lightly cook them with honey before adding
3. How long does this salad last in the fridge?
Up to 3–4 days in an airtight container.
4. Can I add protein to this salad?
Absolutely! Add
Grilled chicken
Shrimp
Chickpeas
Tofu
Boiled eggs
5. Is this salad good for weight loss?
Yes! It’s
High in fiber
Balanced in protein
Keeps you full longer
6. Can I make this salad ahead for meal prep?
Yes, just:
Store dressing separately
Add nuts before serving for crunch