5.0 from 69 votes
Kale Quinoa Salad
This superfood kale and quinoa salad with crisp veggies and lemon-y dressing is fresh, vibrant, & loaded with nutrient and antioxidant-rich ingredients! A super satisfying texture and flavor-packed meal-prep salad to enjoy as a side or main.
Prep Time
15 mins
Total Time
15 mins
Servings: 12 slices
Calories: 187 kcal
Course:
Salad
Cuisine:
American
Ingredients
Salad
- 1 cup of uncooked quinoa, rinsed
- 3 cups of chopped kale
- ½ tablespoon of olive oil
- 1 (15.5-ounce) can of chickpeas, drained and rinsed
- ½ of a red onion, tiny diced
- 3 cups of diced cucumber
- 1 pint of cherry tomatoes, halved
- 1 cup of parsley, chopped (optional)
- 2 cups of croutons, optional
Dressing
- 1 lemon, juice and zest
- 2 tablespoons of olive oil
- 2 tablespoons of rice vinegar
- ⅓ cup of water
- 1 tablespoon of brown sugar or agave
- 1 teaspoon of garlic powder
- salt and pepper to taste
Instructions
- Cook the quinoa according to package instructions. Once ready, allow it to fully cool.
- Once the quinoa has cooled, in a large bowl, add the kale and olive oil. Massage the kale for 1 minute and let it rest while you make the dressing.
- In a small bowl or jar, add the zest and juice of one lemon, then add the oil, vinegar, water, sugar, garlic powder, salt and pepper. Mix well and taste it. Add any more of the ingredients to taste. Set aside.
- To the bowl with the kale, add the chickpeas, onion, cucumbers, tomatoes, and parsley. Add 5 tablespoons of dressing and mix well. Add the quinoa and dressing to taste. Mix well and top with croutons if using.
Cup of Yum
Notes
- Massage the kale: This is the key to transforming kale leaves from tough and fibrous to a more tender bite while also removing bitterness.
- For the best flavor: Leave the salad to rest for 10-15 minutes for all the flavors to meld and marinate.
- Experiment: Have fun experimenting with different add-ins and customizations to fit your flavor and dietary profile.
Nutrition Information
Calories
187kcal
(9%)
Carbohydrates
29g
(10%)
Protein
7g
(14%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
59mg
(2%)
Potassium
433mg
(12%)
Fiber
6g
(24%)
Sugar
5g
(10%)
Vitamin A
2325IU
(47%)
Vitamin C
38mg
(42%)
Calcium
92mg
(9%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 12slices
Amount Per Serving
Calories 187
% Daily Value*
| Calories | 187kcal | 9% |
| Carbohydrates | 29g | 10% |
| Protein | 7g | 14% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 59mg | 2% |
| Potassium | 433mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 5g | 10% |
| Vitamin A | 2325IU | 47% |
| Vitamin C | 38mg | 42% |
| Calcium | 92mg | 9% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.