Kale Quinoa Salad

If you’re craving something wholesome, refreshing, and easy to throw together, this Kale Quinoa Salad is exactly what you need. It’s a nutrient-packed bowl loaded with texture, color, and flavor. With fluffy quinoa, tender kale, crunchy veggies, and a light lemony dressing, this salad makes a perfect lunch, light dinner, or side dish that actually satisfies. This recipe brings together the earthy depth of quinoa and the bold bite of kale, balanced by sweet dried cranberries, creamy goat cheese, and a citrus finish. Whether you’re meal prepping for the week or hosting a gathering, this vibrant salad delivers on taste and nutrition without feeling heavy. It’s naturally gluten-free, vegetarian, and easy to customize based on what’s in your fridge.

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Ingredients

Here’s everything you need to make this vibrant and wholesome kale quinoa salad:

For the Salad:

• 1 cup uncooked quinoa, rinsed
  
• 2 cups water (for cooking quinoa)
  
• 1 large bunch curly kale, de-stemmed and chopped (about 6 cups)
  
• 1 tablespoon olive oil (for massaging kale)
  
• 1/2 teaspoon salt
  
• 1/3 cup dried cranberries
  
• 1/3 cup chopped walnuts or almonds (toasted if desired)
  
• 1/4 cup crumbled goat cheese (or feta)
  
• 1/4 small red onion, thinly sliced
  
• 1/2 medium sweet potato, roasted and cubed (optional)
  

For the Lemon Dressing:

• 3 tablespoons extra virgin olive oil
  
• 2 tablespoons freshly squeezed lemon juice
  
• 1 teaspoon Dijon mustard
  
• 1 teaspoon maple syrup or honey
  
• 1 small garlic clove, minced
  
• Salt and black pepper to taste
  

This ingredient list balances hearty greens, nutty quinoa, creamy cheese, and a tangy-sweet dressing—all coming together for a deeply satisfying and fresh-tasting salad.

Instructions

Follow these simple steps to make a fresh and satisfying kale quinoa salad:

Step 1: Cook the Quinoa

• Rinse 1 cup of quinoa in a fine mesh strainer under cold water.
  
• In a medium pot, combine the rinsed quinoa and 2 cups of water. Bring to a boil.
  
• Reduce heat to low, cover, and simmer for 15 minutes or until all the water is absorbed.
  
• Remove from heat and let sit, covered, for 5 minutes. Then fluff with a fork and set aside to cool.
  

Step 2: Massage the Kale

• Place the chopped kale in a large mixing bowl.
  
• Drizzle with 1 tablespoon of olive oil and 1/2 teaspoon salt.
  
• Massage the kale with your hands for 2–3 minutes, until it softens and turns a darker green. This reduces bitterness and improves texture.
  

Step 3: Make the Dressing

• In a small bowl or jar, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon maple syrup, and minced garlic.
  
• Season with salt and black pepper to taste.
  

Step 4: Roast the Sweet Potato (Optional)

• If using sweet potato, preheat oven to 400°F (200°C).
  
• Peel and cube 1/2 a medium sweet potato. Toss with a bit of olive oil and salt.
  
• Roast for 20–25 minutes, flipping halfway through, until tender and lightly golden.
  

Step 5: Assemble the Salad

• To the bowl of massaged kale, add the cooled quinoa, dried cranberries, chopped nuts, crumbled goat cheese, and thinly sliced red onion.
  
• If using, add the roasted sweet potato cubes.
  
• Pour the lemon dressing over the salad and toss well to combine.
  

Step 6: Chill or Serve

• Serve immediately at room temperature, or chill for 20 minutes before serving for a refreshing cold salad.
  
• Store any leftovers in an airtight container in the fridge for up to 3 days.

Pro Tips and Variations

Make your kale quinoa salad even better with these expert tips and creative variations:

Pro Tips

Massage the Kale Well
Don’t skip this step. Massaging kale makes it softer and less bitter, improving the texture and flavor of your salad.

Cool Quinoa Before Mixing
Let the cooked quinoa cool to room temperature before adding it to the kale to prevent wilting and sogginess.

Use Fresh Lemon Juice
Fresh lemon juice gives the dressing a vibrant, zesty flavor. Avoid bottled juice for the best taste.

Add Dressing Just Before Serving
To keep the salad fresh and prevent sogginess, toss it with dressing just before serving, especially if you’re prepping ahead.

Make It Ahead
You can prep all the ingredients ahead of time and store them separately. Just mix everything when you’re ready to eat.

Variations

Add Protein
Toss in grilled chicken, roasted chickpeas, or canned tuna for a protein-packed meal.

Swap the Cheese
Replace goat cheese with feta, shaved parmesan, or even blue cheese crumbles for different flavor profiles.

Use Different Nuts
Try walnuts, slivered almonds, sunflower seeds, or pecans for crunch and added nutrition.

Include Fruit
Add sliced apples, fresh berries, or diced mango for a pop of sweetness and color.

Try a Different Grain
Substitute quinoa with farro, bulgur, or couscous if desired—just be sure to cool the grain before mixing.

Add More Veggies
Mix in cucumber, cherry tomatoes, roasted beets, or shredded carrots for extra freshness and texture.

Serving Suggestions

Kale quinoa salad is as versatile as it is nutritious. Whether you’re enjoying it solo or as part of a larger spread, here’s how to serve it for maximum satisfaction:

As a Light Main Dish

Serve it chilled or at room temperature in a large bowl. Add a protein like grilled chicken, roasted tofu, or hard-boiled eggs to turn it into a satisfying meal.

As a Side Dish

This salad pairs beautifully with roasted meats, baked salmon, or a grilled veggie platter. It’s a refreshing contrast to heavier mains and works well on weeknight dinner tables or holiday spreads.

For Meal Prep

Divide the salad into airtight containers and store in the fridge for up to 3 days. Keep the dressing separate and add just before serving to keep everything fresh and crisp.

In Wraps or Pitas

Spoon leftovers into a whole wheat wrap or pita pocket with hummus or tzatziki for an easy lunch on the go.

On a Buffet or Potluck Table

Kale quinoa salad holds up well at room temperature, making it ideal for picnics, potlucks, or buffet-style gatherings. Add a sprinkle of nuts or seeds on top just before serving to maintain crunch.

With its bold flavors, satisfying texture, and colorful presentation, this salad fits any occasion and elevates your meal with a healthy twist.

Conclusion

This kale quinoa salad isn’t just another healthy dish—it’s a vibrant, satisfying meal that delivers on flavor, texture, and nutrition. With hearty quinoa, crisp kale, and a zesty dressing, it’s perfect for everything from weekday lunches to festive gatherings. The ingredients are simple, but the taste is anything but.

What makes this salad shine is its flexibility. Whether you’re pairing it with grilled chicken, enjoying it as a stand-alone lunch, or serving it at a picnic, it always delivers a fresh, wholesome bite. Plus, it’s a great make-ahead option that stores beautifully.

If you’re looking for a recipe that’s as nutritious as it is delicious, this kale quinoa salad checks every box. Keep it in your weekly rotation—you’ll be glad you did.

Kale Quinoa Salad

Emily

This vibrant kale quinoa salad is packed with protein, fiber, and flavor. It’s perfect as a light lunch or a colorful side dish. Easy, healthy, and so refreshing!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Resting Time 10 minutes mins

Total Time 30 minutes mins

Course LUNCH, Side Dish

Cuisine American

Servings 4 bowls

Calories 320 kcal

Equipment

• Medium Saucepan
• Large Mixing Bowl

Ingredients

  

Salad Base

• 1 cup quinoa rinsed
• 2 cups water
• 4 cups kale destemmed and chopped
• 1 cup cherry tomatoes halved
• 1 medium cucumber diced
• 1/4 cup red onion thinly sliced
• 1/4 cup feta cheese crumbled
• 1/4 cup fresh parsley chopped

Lemon Dressing

• 1/4 cup olive oil
• 2 tablespoons lemon juice freshly squeezed
• 1 teaspoon Dijon mustard
• 1 clove garlic minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

 

• In a medium saucepan, bring the quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until quinoa is tender and water is absorbed.
• Remove quinoa from heat and let it rest for 5 minutes. Fluff with a fork and allow to cool completely.
• Meanwhile, prepare the lemon dressing: whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and black pepper in a small bowl. Set aside.
• Add chopped kale to a large mixing bowl. Drizzle with half of the dressing and massage the kale for 1–2 minutes to soften.
• Add cooled quinoa, cherry tomatoes, cucumber, red onion, feta cheese, and parsley to the bowl. Toss gently to combine.
• Pour the remaining dressing over the salad and toss again until everything is well coated.
• Let the salad rest for 10 minutes before serving to allow flavors to meld. Serve chilled or at room temperature.

Notes

Nutrition Information:

• Calories: 320
• Total Fat: 14g
• Saturated Fat: 2g
• Protein: 10g
• Carbohydrates: 38g
• Fiber: 6g
• Sugar: 5g
• Sodium: 280mg

Keyword Kale Quinoa Salad

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