0 from 3 votes
Kale and Quinoa Salad
This colorful and hearty salad features whole grain quinoa, crisp kale, chickpeas, cucumber, savory feta cheese, and crunchy almonds all tied together with a bright lemon dressing.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 8
Calories: 265 kcal
Course:
Salad
Cuisine:
American
Ingredients
Salad:
- 1 cup quinoa
- 6 cups kale leaves chopped into small pieces (can use curly or Tuscan kale)
- 1 can chickpeas drained and rinsed
- 1 cup diced English cucumber
- ¼ cup sliced red onion optional
- ½ cup crumbled Feta cheese
- ⅓ cup sliced almonds
- Optional: fresh herbs like dill or parsley
Lemon Dressing:
- ¼ cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- 1 teaspoon honey or maple syrup
- salt and pepper
Instructions
- Cook the quinoa according to package directions. Set aside.
- To make the lemon dressing, whisk the olive oil, lemon juice, vinegar, mustard, garlic, and honey in a small bowl. Season the dressing with a pinch of salt and pepper.
- Place the chopped kale in a large bowl and pour about 1 tablespoon of the vinaigrette on top. Massage the dressing into the kale for a few minutes until the leaves are softened and tender.
- Add the warm cooked quinoa to the kale along with the chickpeas, cucumber, red onion, feta cheese, almonds, and herbs (if using). Pour the remaining vinaigrette on top and toss to combine. Garnish with extra feta and almonds, if desired. Serve.
Cup of Yum
Notes
- grilled chicken
- salmon
- shrimp
- Massage a little of the lemon dressing into the kale leaves for a few minutes before adding the rest of the salad ingredients. This will tenderize the leaves and make them more pleasant to eat.
- For extra flavor, you can cook the quinoa in vegetable or chicken broth instead of water.
- Add the lemon dressing to the salad while the quinoa is still warm- it will soak up the dressing better and add more flavor.
- You can add any fresh herbs you have in the fridge (like dill or parsley) to the salad for a pop of bright flavor.
- For a hint of sweetness, you can add some dried cranberries or cherries to the salad.
- Enjoy this kale and quinoa salad as is or top it with grilled chicken, salmon, shrimp or tofu for a heartier meal.
Nutrition Information
Serving
1 serving
Calories
265kcal
(13%)
Carbohydrates
27g
(9%)
Protein
10g
(20%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
7g
Trans Fat
0.001g
Cholesterol
8mg
(3%)
Sodium
300mg
(13%)
Potassium
449mg
(13%)
Fiber
7g
(28%)
Sugar
2g
(4%)
Vitamin A
5086IU
(102%)
Vitamin C
49mg
(54%)
Calcium
221mg
(22%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 265
% Daily Value*
| Serving | 1 serving | |
| Calories | 265kcal | 13% |
| Carbohydrates | 27g | 9% |
| Protein | 10g | 20% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.001g | 0% |
| Cholesterol | 8mg | 3% |
| Sodium | 300mg | 13% |
| Potassium | 449mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 2g | 4% |
| Vitamin A | 5086IU | 102% |
| Vitamin C | 49mg | 54% |
| Calcium | 221mg | 22% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.