5 from 24 votes
Mediterranean Kale Salad
Mediterranean Kale Salad combines fresh kale and fluffy quinoa with bell pepper, cucumber, tomato, feta cheese, and optional almonds. Tossed in a Greek lemon dressing made with olive oil, lemon juice, red wine vinegar, garlic, and oregano, it offers a refreshing mix of textures and bright Mediterranean flavors. This salad can be served as a light main or side dish.
Prep Time
8 mins
Cook Time
12 mins
Total Time
20 mins
Servings:
2
servings
Calories:
441 kcal
Course:
Salad
Cuisine:
Mediterranean, Vegetarian
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!
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 servings
Amount Per Serving
Calories 441
% 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.