Mediterranean Kale Salad
User Reviews
5
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Prep Time
8 mins
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Cook Time
12 mins
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Total Time
20 mins
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Servings
2 servings
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Calories
441 kcal
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Course
Salad
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Cuisine
Mediterranean, Vegetarian
Mediterranean Kale Salad
Description
This salad features finely chopped kale massaged with olive oil to soften the texture, paired with fluffy quinoa cooked in water. Fresh vegetables including orange bell pepper, cucumber, and tomato contribute crispness and juiciness. Feta cheese adds a salty, creamy element while almonds (optional) provide crunch.
The dressing blends olive oil, fresh lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and pepper, creating a tangy, herbal coating that complements the vegetables and quinoa. The combination balances crisp and tender textures with fresh, bright flavors characteristic of Mediterranean cuisine.
Serve this salad chilled or at room temperature as a nutritious side or a light meal. Optional additions like olives, banana peppers, roasted red peppers, pepperoncini, red onion, or fresh herbs can add complexity if desired. Nutrition facts may vary depending on ingredient quantities.
Ingredients
- 2 cups kale (approx. 2 oz)
- ½ cup quinoa
- ¾ cup water
- 1 bell pepper orange
- ½ English cucumber large
- 1 cup tomato sliced or diced
- ½ cup feta cheese crumbled
- 2-3 TBSP almonds finely chopped (optional, sliced
- salt to taste
- black pepper to taste
GREEK LEMON DRESSING
- 3-4 TBSP olive oil
- 1 lemon juiced
- 1 TBSP red wine vinegar
- 1 garlic small clove
- ¼ tsp salt
- ¼ tsp black pepper
- 1/8-1/4 tsp dried oregano leaves
Instructions
- Prepping your veggies and dressing while the quinoa cooks will have this tasty salad ready in 20 minutes or less!
- First rinse and drain your quinoa using a mesh strainer or sieve. Bring a small pot to medium heat and lightly toast the quinoa to remove any excess water, stirring often. This step is optional but really adds to the nuttiness and fluff factor of the quinoa! Next add your water, set burner to high, and bring to a boil. Once boiling, reduce heat to low and simmer, covered with the lid slightly ajar, for 12-13 minutes or until quinoa is fluffy and the liquid has been absorbed.
- Once your quinoa is ready, fluff with a fork and season with salt and pepper, to taste. Transfer to a plate and spread it out to allow to cool.
- While the quinoa cooks, wash and dry your chopped kale (I use my trusty salad spinner) and massage with a teeny drizzle of olive oil for tender kale that tastes GREAT! Finely chop.
- Finely chop your cucumber and bell pepper - the smaller the better. Slice or dice tomato. If adding sliced almonds, finely chop for a little almond goodness in every bite.
- To make the dressing, peel, smash, and finely mince garlic. Add to a small bowl with remaining dressing ingredients and whisk well. If you like the tartness of the lemon juice (I love it!) keep it as is or feel free to add a little extra oil or sweeten a tad if preferred (sugar, honey, or maple syrup are common dressing sweeteners).
- Combine cooled quinoa with kale and veggies.
- Pour dressing over salad and mix well. Top with crumbled feta and optional sliced almonds and enjoy!
Notes
- Nutrition facts are estimated; adjust portion sizes as needed.
- You can add olives, banana peppers, roasted red peppers, pepperoncini, red onion, or fresh herbs for extra flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 441 kcal
% Daily Value*
| Calories | 441kcal | 22% |
| Carbohydrates | 20g | 7% |
| Protein | 12g | 24% |
| Fat | 38g | 58% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 9g | 53% |
| Monounsaturated Fat | 20g | 100% |
| Trans Fat | 1g | 50% |
| Cholesterol | 33mg | 11% |
| Sodium | 469mg | 20% |
| Potassium | 689mg | 15% |
| Fiber | 8g | 32% |
| Sugar | 6g | 12% |
| Vitamin A | 8809IU | 176% |
| Vitamin C | 170mg | 189% |
| Calcium | 431mg | 43% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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