Description

This Kale Quinoa Salad is a vibrant, nutrient-dense dish that combines two powerful superfoods — kale and quinoa — to create a satisfying, delicious, and health-packed salad. Perfect for a light lunch, dinner, or as a side dish, it’s rich in vitamins, minerals, and plant-based protein. The combination of crunchy kale, fluffy quinoa, and a simple yet flavorful tahini dressing makes it a meal everyone will love, whether you’re following a plant-based diet or simply looking for a healthy dish to enjoy.

Ingredients

For the Salad:

1 cup quinoa (rinsed) 🌾
A nutrient-packed grain that provides complete protein and fiber.
4 cups kale (stems removed and chopped) 🥬
Kale is high in vitamins A, C, and K, and provides an excellent source of antioxidants.
1 tablespoon olive oil 🌿
A heart-healthy fat that will help soften the kale.
1 tablespoon lemon juice 🍋
Fresh lemon juice brightens the flavors and adds a tangy zing.
1 teaspoon apple cider vinegar 🍎
Balances the flavor with a touch of acidity.
1/2 teaspoon salt (or to taste) 🧂
Enhances the flavor of the salad.
1/4 teaspoon black pepper (or to taste) 🌶
Adds a mild spiciness.
1/4 cup chopped red onion (optional) 🧅
For a subtle sweetness and color contrast.
1/4 cup roasted sunflower seeds 🌻
Adds crunch and a nutty flavor.
1/4 cup dried cranberries 🍒
Provides a touch of sweetness and chewy texture.
1/4 cup feta cheese (optional) 🧀
For those who enjoy a creamy texture and savory flavor (omit for a vegan version).
Fresh herbs (parsley or cilantro) 🌿
For garnishing and added flavor.

For the Dressing:

2 tablespoons tahini 🥄
Provides creaminess and healthy fats.
1 tablespoon lemon juice 🍋
Adds acidity to balance the richness of tahini.
1 tablespoon maple syrup 🍯
A natural sweetener to balance the tanginess.
1 tablespoon olive oil 🌿
Helps emulsify the dressing for a smooth consistency.
Salt and pepper (to taste) 🧂
Enhances the flavor of the dressing.
Water (to thin the dressing, as needed) 💧
Adjust the consistency of the dressing to your liking.

Instructions

Cook the Quinoa:
Begin by rinsing the quinoa under cold water to remove any saponins. In a medium saucepan, add the quinoa and 2 cups of water (or vegetable broth for extra flavor). Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes. Once the quinoa has absorbed all the water, remove it from the heat and let it sit for about 5 minutes before fluffing it with a fork. Set aside to cool.
Massage the Kale:
While the quinoa is cooking, prepare the kale by removing the tough stems and chopping the leaves into bite-sized pieces. Drizzle 1 tablespoon of olive oil and 1 tablespoon of lemon juice over the kale and massage it with your hands for about 2-3 minutes. This helps to soften the kale and reduce its bitterness, making it easier to digest.
Prepare the Dressing:
In a small bowl, whisk together the 2 tablespoons of tahini, 1 tablespoon of lemon juice, 1 tablespoon of maple syrup, and 1 tablespoon of olive oil. Add salt and pepper to taste. Gradually add water, a tablespoon at a time, until the dressing reaches a creamy yet pourable consistency.
Combine the Salad Ingredients:
In a large bowl, combine the cooled quinoa and massaged kale. Add the chopped red onion, sunflower seeds, dried cranberries, and feta cheese (if using). Drizzle the dressing over the salad and toss everything together until well combined. Taste and adjust the seasoning with more salt, pepper, or lemon juice if desired.
Serve:
Garnish the salad with fresh herbs like parsley or cilantro and serve immediately. The salad can also be refrigerated for later enjoyment. It’s great served chilled or at room temperature.

Notes

Meal Prep: This salad stores well in the fridge for up to 3 days. If you’re preparing it ahead of time, keep the dressing separate until you’re ready to serve.
Vegan Option: To make this salad fully vegan, skip the feta cheese, or substitute it with a plant-based cheese.
Customizations: You can add other veggies such as bell peppers, cucumbers, or carrots for extra color and texture. For added protein, try topping the salad with grilled chicken, tofu, or chickpeas.
Quinoa Cooking Tip: You can cook extra quinoa and store it in the fridge for up to 5 days to use in other meals throughout the week.

Prep Time: 10 minutes – This includes preparing the ingredients and massaging the kale.
Cook Time: 20 minutes – The time it takes to cook the quinoa.
Category: Salads,lunch
Cuisine: American

Nutrition

Calories: 350–400 kcal (depending on the toppings and dressing)
Sugar: 10 grams (from dried cranberries and maple syrup)
Sodium: 200-300 mg (depending on salt added)
Fat: 15–20 grams (mostly healthy fats from olive oil and tahini)
Carbohydrates: 45 grams
Fiber: 8–10 grams
Protein: 10–12 grams