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–+ servings

Kale Quinoa Salad

A vibrant and nutritious kale quinoa salad dressed with a bright lemon dressing, perfect for meal prep, lunches, or light dinners.
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Serving Size 4 servings

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.

Notes

This salad holds up well for meal prep. For best results, store dressing separately until ready to serve. The kale should be massaged for optimal texture. Substitute grains or ingredients as desired, and enjoy leftovers efficiently.