I cannot tell you how many times I’ve made this kale and quinoa salad! It’s probably one of my go-to recipes for those busy nights when I want something healthy yet satisfying. The combination of crunchy kale and fluffy quinoa not only looks gorgeous on a plate but also packs a nutritional punch that keeps me fueled for hours. I remember the first time I made it—I brought it to a potluck, and it disappeared faster than the dessert. Friends were raving about it, and I felt like a culinary genius!
What makes this salad truly special is its versatility. Whether you’re serving it as a side dish or a main course, it’s an always-welcome addition to any meal. Plus, with its burst of flavors from the lemon dressing and fresh veggies, it can brighten your day, even if the weather outside is gloomy.
What’s in Kale and Quinoa Salad?
Kale: This leafy green is the star of the show. It’s super nutritious and adds a fantastic texture. I usually go for lacinato kale for its softer leaves and slightly sweet flavor, but any variety works a treat.
Quinoa: A complete protein source packed with essential amino acids. I love using the tri-color quinoa as it adds a lovely visual contrast along with a slightly nuttier taste.
Cherry Tomatoes: Burst with sweetness and color. When I can find them from a local farmer’s market, I snag them up!
Cucumber: Refreshing and crisp, cucumbers add a nice crunch. I prefer English cucumbers because they have fewer seeds and a thinner skin.
Red Onion: Adds a punchy flavor that balances the freshness of the other ingredients. I usually soak it in water for a bit to mellow out its bite.
Lemon: Freshly squeezed lemon juice really brightens the salad and ties all the flavors together beautifully.
Olive Oil: A good quality extra virgin olive oil enhances the richness of the salad. It’s worth splurging a little here!
Feta Cheese: Crumbled feta adds a tangy creaminess that complements the other ingredients. Honestly, I can’t imagine this salad without it!
Is Kale and Quinoa Salad Good for You?
Let me just say, if you’re looking for a superfood-packed dish, this salad hits all the right notes.
Kale: As a nutritional powerhouse, it’s loaded with vitamins A, C, and K, as well as antioxidants. Regular consumption can help support heart health and may have anti-inflammatory effects.
Quinoa: This pseudocereal is gluten-free and provides a solid dose of protein, fiber, and essential minerals like magnesium and phosphorus. It’s like a nourishing hug for your body!
Cherry Tomatoes: Aside from being delicious, they’re packed with lycopene, which is good for heart health.
Olive Oil: Rich in monounsaturated fats and antioxidants, olive oil can help reduce inflammation—talk about a healthy fat!
However, if you’re watching your sodium intake, go easy on the feta cheese, or you might choose to replace it with a dairy-free option. And remember, while this salad is fantastic for you, it’s also easy to go overboard on the portion size—so, enjoy it, but maybe don’t finish off the whole bowl in one sitting (yes, I’ve been there!).
Ingredients List
– 1 bunch kale, stems removed and chopped (about 4 cups)
– 1 cup quinoa, rinsed and drained
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 small red onion, finely chopped
– Juice of 1 lemon
– 2 tablespoons extra virgin olive oil
– 1/2 cup feta cheese, crumbled (optional)
Serves 4.
How to Make Kale and Quinoa Salad?
1. Start by cooking the quinoa. In a medium pot, combine the quinoa with 2 cups of water. Bring to a boil, then reduce to a simmer. Cover and cook for about 15 minutes, or until the quinoa is fluffy and the water is absorbed. Let it cool.
2. While the quinoa is cooking, prepare the kale. Massage the chopped kale with a pinch of salt for 2-3 minutes until it’s tender and reduced in volume.
3. In a large mixing bowl, combine the cherry tomatoes, cucumber, red onion, and cooled quinoa.
4. Add the massaged kale to the bowl and toss everything together gently.
5. In a small bowl, whisk together the lemon juice and olive oil. Drizzle this over the salad and toss to combine.
6. If using, sprinkle the crumbled feta over the top just before serving.
Twists on the Kale and Quinoa Salad
– You can easily add protein to this salad by tossing in some chickpeas or grilled chicken if you’re after some extra sustenance.
– Swap out the veggies based on what you have! Bell peppers, shredded carrots, or even roasted sweet potatoes all add fantastic flavors.
– If you’re feeling adventurous, a sprinkle of nuts or seeds (like sunflower or pumpkin seeds) can take the texture to a whole new level.
Honestly, give this kale and quinoa salad a try! It’s a delicious way to nourish yourself and feel great while doing it. I can’t wait to hear what you think, so be sure to let me know how your version turns out. Happy cooking, friends!