Kale and Quinoa Salad
This vibrant salad combines hearty kale, fluffy quinoa, crunchy vegetables, and tangy feta with a lemon-olive oil dressing. It’s protein-rich, high in fiber, and makes a perfect healthy lunch, dinner, or meal prep option.
Prep: 15 minutes
Cook: 15 minutes
Total: 30 minutes
Servings:4
Ingredients
For the Salad:
1 cup uncooked quinoa
2 cups water or low-sodium vegetable broth
1 bunch kale, stems removed & chopped (about 5–6 cups)
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1 small red onion, thinly sliced
1 medium carrot, grated or julienned
½ cup crumbled feta cheese
¼ cup toasted almonds or walnuts
2 tbsp dried cranberries or raisins
For the Dressing:
¼ cup extra virgin olive oil
Juice of 1 large lemon (about 3 tbsp)
1 clove garlic, minced
1 tsp Dijon mustard
1 tsp honey or maple syrup
Salt and black pepper, to taste
Instructions
Cook Quinoa:
In a pot, bring quinoa and water/broth to a boil.
Reduce heat, cover, and simmer for 15 minutes until liquid is absorbed.
Fluff with a fork and let cool slightly.
Massage the Kale:
Place chopped kale in a large bowl.
Drizzle with a little olive oil and sprinkle with a pinch of salt.
Massage with your hands for 1–2 minutes until kale softens and darkens.
Make the Dressing:
Whisk together olive oil, lemon juice, garlic, Dijon, honey (if using), salt, and pepper.
Assemble Salad:
Add quinoa, tomatoes, cucumber, onion, carrot, feta, nuts, and cranberries to the kale.
Pour dressing over and toss well to combine.
Serve:
Enjoy immediately or refrigerate for 30 minutes to let flavors meld.
Notes & Tips
For extra protein: Add chickpeas or grilled chicken.
Make ahead: This salad keeps well in the fridge for up to 3 days (great for meal prep).
Nut-free: Replace nuts with sunflower or pumpkin seeds.
Frequently Asked Questions
Q: Can I use baby kale instead of regular kale?
Yes! Baby kale is tender and doesn’t need massaging.
Q: Can I swap quinoa for another grain?
Absolutely—bulgur, couscous, or farro all work well.
Q: Can I make it vegan?
Yes, just skip the feta or use a plant-based alternative.
Nutritional Information
Calories: 310
Protein: 10g
Fat: 15g
Carbs: 36g
Fiber: 6g