You're going to love this colorful Kale and Quinoa Salad, a vibrant medley of flavors and textures. This hearty dish features whole grain quinoa, crisp kale, chickpeas, cucumber, savory feta cheese, and crunchy almonds all tied together with a bright lemon dressing. This quick and easy salad pairs well with a wide variety of main dishes.
I love a good, hearty salad recipe. The perfect salad not only fills you up and tastes great, but also makes you feel great that you're nourishing your body with wholesome goodness. My Mediterranean Chopped Salad, Copycat Chick-fil-A Kale Crunch Salad, Quinoa Salad with Spinach and Strawberries are some my favorite salad recipes that I turn to when I’m craving something crunchy and healthy.
If you’re looking for healthy lunch or meal prep idea, this Kale and Quinoa Salad recipe is for you. It’s quick, simple, and loaded with nutrients. Plus, the protein- and fiber-rich ingredients in this kale quinoa salad will keep you full and satisfied for hours.
For this quinoa kale salad recipe, I mix cooked quinoa with raw kale, crunchy almonds, cucumbers, onions, chickpeas, feta cheese, and fresh herbs. Then, I toss it all in a simple lemon dressing that adds tons of bright flavor.
You can enjoy this tasty salad by itself or as a delicious side salad paired with a variety of main dishes like chicken or fish. You can also use this salad as the base of a hearty grain bowl for lunch or dinner and top it with grilled chicken, salmon or tofu. It's the perfect dish for meal prep.
Looking for more hearty grain recipes? You may also love my popular Copycat Sweetgreen Harvest Bowl Recipe or Quinoa with Roasted Vegetables.
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Why You’ll Love This Dish
- Quick & Easy- this salad uses a few ingredients and requires little cooking time.
- Healthy- packed wtih nutrient-dense ingredients like kale, quinoa, and chickpeas
- Tasty- this kale and quinoa salad is packed with flavors and textures
- Customizeable- customize this salad with your favorite ingredients, toppings, or dressings
- Perfect for meal prep- stores well in the fridge and is perfect to pack for lunch or dinner throughout the week
- Satisfying plant-based meal– a hearty dish perfect for vegetarians
Doctor’s Tips
This kale and quinoa salad is filled with superfoods that pack a nutritional punch!
- Quinoa is a whole grain that provides many important nutrients including protein, fiber, omega-3s, vitamins, minerals, and phytonutrients. It's one of the few vegetarian foods that is a complete protein. Read my post about the nutritional benefits of quinoa.
- Kale is another nutritional superstar that contains an array of vitamins, minerals, and other phytochemicals that provide many health benefits. Read my post about this superfood.
- Chickpeas are an excellent plant-based source of protein and are packed with fiber, antioxidants, and several essential vitamins and minerals. Chickpeas and other pulses (including dry peas, beans, and lentils) may help prevent the development of chronic diseases when eaten as part of a balanced plant-rich diet.
- Almonds are a nutritional powerhouse. They are packed with unsaturated fats, fiber, protein, vitamins, minerals, and plant compounds that have many positive health benefits including improved heart health.
Ingredients
Ingredient notes and substitutions. See the recipe card at the end of the post for full recipe details.
- Quinoa- You can use any color quinoa; I use tricolor quinoa. I like to wash it before cooking to remove any bitterness.
- Kale- You can fresh chopped curly kale or Tuscan kale (also known as dinosaur kale and lacinato kale), which has a milder flavor. Massaging the kale well with a little olive oil or dressing softens it and makes it more tender.
- Chickpeas- I use canned chickpeas; drain and rinse them before adding them to the salad.
- Cucumber- I prefer English cucumbers because they have less seeds than American cucumbers.
- Almonds- I use sliced almonds for an added crunch but you can substitute other nuts like walnuts or pecans.
- Lemon Dressing- I prepare this dressing using extra virgin olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, and a touch of honey for sweetness. You can substitute maple syrup or agave for the honey.
How To Make Kale and Quinoa Salad Step-By-Step
See the recipe card at the end of the post for full recipe details.
- Step 1- Cook the quinoa according to package directions.
- Step 2- To make the lemon dressing, whisk olive oil, lemon juice, vinegar, mustard, garlic, and honey in a small bowl. Season with salt and pepper.
- Step 3- Pour a small amount of dressing onto the kale and massage it into the leaves until they are softened and tender.
- Step 4- Add the cooked quinoa to the kale along with the chickpeas, cucumber, red onion, feta cheese, almonds, and herbs. Pour the remaining dressing on top and toss to combine.
Chef’s Tips:
- 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.
Recipe FAQs
Kale and quinoa are both superfoods rich in important nutrients like protein, fiber, vitamins, minerals, and phytochemicals that are beneficial for your health.
Yes, raw kale can be a great addition to salads. While it has a hearty texture, massaging kale with dressing helps soften its leaves, making it more tender and pleasant to eat. With raw kale, you're also retaining all the vibrant nutrients, which can be lost with cooking.
Cooked quinoa is the main ingredient of quinoa salad, and you can combine it with a variety of fresh vegetables, fruit, herbs, as well as dressings. You can toss it with roasted vegetables, kale, spinach, strawberries, cucumber, apples, and more – the options are endless.
You can serve quinoa salad with a wide range of dishes, including grilled chicken, baked salmon, roasted vegetables, tofu, cauliflower steaks and more.
More Tasty Salads
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Recipe
Kale and Quinoa Salad
Equipment
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
- โ 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.
Notes
- 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.
Marissa says
I love your list of components - so easy to mix and match all of the goodies. And what a gorgeous bowl - I want to dig right in!
sonaliruder says
Thanks Marissa!
Natalie @ Obsessive Cooking says
that bowl looks gorgeous sonali. I don't know how you cut the avocado so perfectly - mine always mushes. looking for fast nutritious options as always ๐
sonaliruder says
Thanks Natalie! Using an avocado that's a bit on the firmer side definitely helps ๐
Jessie says
What a beautiful bowl, especially that avocado rose! I can't wait to try this for an easy and nutritious meal that takes no time to make!!
sonaliruder says
It really is so quick and easy! Thanks Jessie, I hope you enjoy it ๐
Farrah says
I feel like I could still definitely be happy if I could only ever eat bowls like this for the rest of my life! Looks so darn good! <3!! That avocado rose is so pretty! ๐
sonaliruder says
Thanks Farrah! Lisa really knocked it out of the park with her avocado rose tutorial!
Taylor Kiser says
This is the perfect meal and looks delicious!! I'll have to try a kit.
sonaliruder says
Thanks so much Taylor!
Alisa says
This is the perfect easy meal - so well rounded with nutrition and flavor! I hadn't heard of those meal kits - will definitely keep an eye out.
sonaliruder says
Thanks Alisa, I hope you find them, they're awesome!
Amanda RunToTheFinish says
Power bowl are literally my go to lunch! I don't think I've seen this brand, but I love the pre-shredded bags with a variety because it ensure I mix things up and I don't have to buy so much it goes bad before I can eat it all!
sonaliruder says
Thanks Amanda, I totally agree! These packaged salads definitely help me to reduce food waste.
Christina Bauer says
I can't get enough of those Avocado roses!!!! Gorgeous garnish on a delicious bowl.
sonaliruder says
Aww, thanks Christina!
Julie Wunder says
I adore these salads and buy them every week! I wish our grocery store stocked more than two types!
sonaliruder says
I hear ya! My local store only stocks two as well!
Rebecca Pytell says
O yes! You can't go wrong there!
sonaliruder says
Thanks Rebecca! ๐
Jessica Levinson says
That avocado rose is gorgeous! I wouldn't want to cut into it! Love your breakdown of how to make the perfect grain bowl and of course your example looks perfect!
sonaliruder says
Thanks, Jessica! I had no problem diving right in as soon as the photos were taken, lol!
anne@cravingSomethingHealthy.com says
I'm so gonna try that rose ASAP! Pinned!
sonaliruder says
Awesome! Thanks, Anne!
Dixya says
i am heading over to her blog right now..i have been wanting to make that rose soo bad.
sonaliruder says
Great! I was surprised at how easy they were to make!
Rebecca says
Grain bowls are my favorite for simple, easy meals. I love how gorgeous this one is!!
sonaliruder says
They really are so versatile! Thanks, Rebecca!
Shashi at RunninSrilankan says
Oh Wow - Sonali that's such a pretty avocado rose! Thanks so much for posting the video - now I know what I am doing this weekend! BTW - I adore Eat Smart salads and this is one tasty AND BEAUTIFUL way to enjoy them!
sonaliruder says
Thanks Shashi, I was very proud of myself, haha! Aren't Eat Smart salads great? I was so excited to try all of them out!
Lisa Lin says
Sonali, your roses turned out beautifully!!! This is a wonderful dish for dinner, one that I know my husband and I will love. Thank you SO much for mentioning my video!
sonaliruder says
Thanks for the inspiration, Lisa! I think I'm going to be topping all of my dishes with avocado roses now, lol!