Published: Feb 3, 2024 · Last Updated: Aug 21, 2024 by Dr. Sonali Ruder · This post may contain affiliate links · As an Amazon Influencer, I earn from qualifying purchases · 32 Comments

Kale and Quinoa Salad

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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.

A quinoa and kale salad in a white bowl with a wooden serving spoon and fork.

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
Doctor’s Tips
Ingredients
How To Make Kale and Quinoa Salad Step-By-Step
Chef’s Tips:
Recipe FAQs
More Tasty Salads
Recipe
Reviews

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

Steps for making a quinoa and kale salad

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

Are kale and quinoa good for you?

Kale and quinoa are both superfoods rich in important nutrients like protein, fiber, vitamins, minerals, and phytochemicals that are beneficial for your health.

Is raw kale good in salads?

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.

What is quinoa salad made of?

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.

What to serve with quinoa salad?

You can serve quinoa salad with a wide range of dishes, including grilled chicken, baked salmon, roasted vegetables, tofu, cauliflower steaks and more.