Name: Kale Quinoa Salad
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Ingredients: 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; 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

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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.