Kale Quinoa Salad – With Lemon Dressing
I first made this kale quinoa salad on a busy weeknight when I wanted something bright, filling, and fast to throw together. The combination of tender massaged kale, nutty quinoa, crunchy pepitas and a bright lemon dressing keeps the bowl fresh but satisfying — great for lunches, potlucks, or a light dinner that still feels substantial. If you like salads that hold up in the fridge and get better after a few hours, this one’s for you. For a different leafy base idea, I sometimes switch to a spring mix when I want a softer bite: spring mix salad with balsamic honey dressing.
What makes this recipe special
This kale quinoa salad balances textures and flavors: chewy massaged kale, fluffy quinoa, sweet golden raisins, tangy feta and a citrusy lemon dressing that brightens every bite. It’s also flexible — vegan-friendly if you skip or swap the feta — and holds up well for meal prep. Make it for:
- Work lunches (it won’t turn to mush)
- A quick weeknight dinner with grilled chicken or roasted salmon
- Brunch spreads and potlucks where you want a colorful, nutrient-dense side
“I made this for a picnic — everyone asked for the recipe. Bright, addictive, and easy to scale up.” — happy home cook
For a winter fruit contrast on the table, pairing a salad like this with a seasonal fruit dish can be lovely: winter fruit salad with cinnamon-vanilla dressing.
How this recipe comes together
Quick overview so you know what to expect:
- Prep and dry the kale, then finely chop and massage it to soften the leaves.
- Cook quinoa ahead (or use leftover), cool completely.
- Combine kale, quinoa, chickpeas, vegetables, pepitas, raisins, herbs and feta.
- Whisk a simple lemon dressing and toss just before serving.
- Let the salad rest 10–20 minutes for flavors to meld, or refrigerate for meal prep.
This salad is mostly assembly work — the only cooking needed is quinoa (and optionally toasting pepitas). If you want it fully no-cook, use pre-cooked quinoa from the store.
What you’ll need
- 6 cups chopped kale (stems removed)
- 1 teaspoon olive oil (for massaging the kale)
- 1 cup cooked quinoa, cooled (cook 1/3–1/2 cup dry quinoa yields ~1 cup cooked)
- 1 cup canned chickpeas, drained and rinsed
- 1/3 cup diced red onion
- 1/3 cup diced cucumber
- 1/3 cup pepitas (pumpkin seeds) — toasted for extra flavor
- 1/3 cup golden raisins
- 1/3 cup crumbled feta cheese (omit or use vegan feta to make dairy-free)
- 1/8 cup fresh chopped dill
- 1/8 cup fresh chopped parsley
- Lemon dressing (see below)
Lemon dressing (easy):
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon honey or maple syrup
- Salt and freshly ground black pepper to taste
Notes/substitutions:
- Swap quinoa for cooked farro or bulgur if you prefer a heartier grain.
- Use sunflower seeds instead of pepitas if nut-free is needed.
- Reduce or omit red onion if raw onion is too sharp for kids.
How to prepare it
- Wash and dry kale thoroughly. Shake off excess water or use a salad spinner. Pat on a clean towel.
- Remove tough stems and chop the kale into bite-sized ribbons. Place in a large mixing bowl.
- Drizzle 1 teaspoon olive oil over the kale and sprinkle a pinch of salt. With clean hands, massage and crunch the leaves for 1–2 minutes until they darken and soften. Let the massaged kale rest for 10 minutes to relax further.
- If you haven’t cooked quinoa yet: rinse 1/3 cup dry quinoa under cold water, simmer in 2/3 cup water for 12–15 minutes until water is absorbed, then fluff and cool completely.
- Add the cooled quinoa, drained chickpeas, diced red onion, diced cucumber, pepitas, golden raisins, crumbled feta, dill and parsley to the bowl with the kale.
- Whisk the lemon dressing ingredients in a small jar or bowl until emulsified. Taste and adjust salt, lemon, or sweetness.
- Pour the dressing over the salad and toss gently to combine. Let the salad sit 10–20 minutes to meld flavors before serving, or serve immediately.
Short action tips: warm pepitas in a dry skillet for 2 minutes to amplify crunch. Use cooled quinoa — hot grains will wilt the kale.
Best ways to enjoy it
- Serve as a main-course vegetarian bowl with a dollop of hummus or a soft-boiled egg.
- Pair with grilled lemon chicken, roasted salmon, or pan-seared tofu for protein.
- Plate it alongside crusty bread or a warm grain to create a fuller meal.
- For a picnic, pack dressing separately and toss just before serving to keep kale crisp.
For a bright fruit side that complements the lemon dressing, try pairing small portions with a lighter fruit salad like this: best-ever fruit salad with honey-lime magic.
Storage and reheating tips
- Refrigerator: Store in an airtight container for up to 3–4 days. If you expect to store it longer, keep the dressing separate and toss just before eating.
- Freezing: Not recommended — fresh herbs, cucumber and raisins don’t freeze well and thawing will change the texture.
- Reheating: This salad is meant to be eaten cold or at room temperature. If you prefer warm, gently warm the quinoa and toss with kale and dressing just before serving.
- Food safety: Use cooked quinoa within 3–4 days and refrigerate within 2 hours of cooking to prevent bacterial growth.
Pro chef tips
- Massaging kale is non-negotiable for texture. A quick 1–2 minute massage breaks down cellulose and removes bitterness.
- Always cool cooked quinoa completely in a single layer on a tray for quick chilling — warm quinoa will steam and wilt the kale.
- Toast pepitas in a dry skillet until fragrant to add a savory pop.
- If you like more acid, add a little lemon zest to the dressing for concentrated citrus aroma.
- Chop herbs finely so they distribute evenly through the salad.
Creative twists
- Mediterranean: Add chopped sun-dried tomatoes, olives, and swap parsley/dill for oregano.
- Vegan: Replace feta with toasted pine nuts or marinated tofu cubes.
- Fall-forward: Use dried cranberries and roasted butternut squash in place of raisins and cucumber.
- Spicy: Add a pinch of red pepper flakes to the dressing or toss in sliced jalapeño.
- Protein boost: Stir in shredded rotisserie chicken, canned tuna, or roasted tempeh for a fuller meal.
Your questions answered
Q: How long does prep take?
A: Active prep is about 15–20 minutes (chopping, massaging, whisking). Cook time for quinoa is ~15 minutes, but you can use leftovers to skip that step.
Q: Can I make this ahead for meal prep?
A: Yes — keep dressing separately and assemble or toss daily. Massaged kale holds up well in the fridge, so it’s a great make-ahead lunch.
Q: How do I make it vegan?
A: Omit the feta or swap for a vegan cheese, toasted nuts, or extra pepitas for richness.
Q: Is massaging the kale necessary?
A: If you prefer tender leaves, yes. Massage breaks down fibers and reduces bitterness. If you use a very tender green (baby kale or spring mix), you can skip it.
Q: Can I use other grains?
A: Absolutely. Farro, freekeh, bulgur, or even couscous work — adjust cooking and cooling times accordingly.
Conclusion
This Kale Quinoa Salad with Lemon Dressing is an adaptable, nutritious dish that’s excellent for meal prep, entertaining, or a quick weeknight dinner. For more inspiration and slightly different takes on a quinoa-kale-lemon combination, see this Quinoa Kale Salad with Lemon Dressing – Peas and Crayons and this Easy Kale Quinoa Salad With Lemon Dressing – Pinch Me Good.
Kale Quinoa Salad
Ingredients
For the salad
- 6 cups chopped kale, stems removed Wash and dry thoroughly.
- 1 teaspoon olive oil For massaging the kale.
- 1 cup cooked quinoa, cooled Use 1/3 – 1/2 cup dry quinoa to yield ~1 cup cooked.
- 1 cup canned chickpeas, drained and rinsed
- 1/3 cup diced red onion Reduce or omit if sharp for kids.
- 1/3 cup diced cucumber
- 1/3 cup pepitas (pumpkin seeds), toasted Toast for extra flavor.
- 1/3 cup golden raisins
- 1/3 cup crumbled feta cheese Omit or use vegan feta for dairy-free.
- 1/8 cup fresh chopped dill
- 1/8 cup fresh chopped parsley
For the lemon dressing
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon honey or maple syrup
- to taste Salt and freshly ground black pepper
Instructions
Preparation
- Wash and dry kale thoroughly. Shake off excess water or use a salad spinner.
- Remove tough stems and chop the kale into bite-sized ribbons. Place in a large mixing bowl.
- Drizzle 1 teaspoon olive oil over the kale and sprinkle a pinch of salt. With clean hands, massage and crunch the leaves for 1-2 minutes until they darken and soften. Let the massaged kale rest for 10 minutes.
- If you haven't cooked quinoa yet, rinse 1/3 cup dry quinoa under cold water, simmer in 2/3 cup water for 12-15 minutes until water is absorbed, then fluff and cool completely.
Assembly
- Add the cooled quinoa, drained chickpeas, diced red onion, diced cucumber, pepitas, golden raisins, crumbled feta, dill and parsley to the bowl with the kale.
- Whisk the lemon dressing ingredients in a small jar or bowl until emulsified. Taste and adjust salt, lemon, or sweetness.
- Pour the dressing over the salad and toss gently to combine. Let the salad sit 10-20 minutes to meld flavors before serving, or serve immediately.
