Experience a burst of freshness with this Kale Quinoa Salad, a vibrant medley of tender kale, nutty quinoa, ripe tomatoes, crisp cucumber, and hearty chickpeas, balanced with a zesty lemon dressing accented by garlic and maple syrup. Perfect for family gatherings or solo indulgence, it embodies health and culinary delight.

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Hey there, I’m excited to share this vibrant kale quinoa salad that I recently whipped up in my kitchen. I started by cooking 1 cup of uncooked quinoa in 2 cups of water until it turned light and fluffy.

Then I mixed it with about 4 cups of roughly chopped kale, 1 cup of halved cherry tomatoes, diced cucumber, ½ cup shredded carrots, and even tossed in some canned chickpeas. Sometimes I add diced avocado and ¼ cup raw walnuts for a little extra creaminess and crunch if you’re into that.

What really brings everything together is the lemon dressing made with ¼ cup extra virgin olive oil, the juice of one large lemon, a minced garlic clove, salt, pepper, and a hint of maple syrup. Whether you’re searching for a healthy summer salad or a nutrient dense meal, this quinoa kale salad with lemon dressing always hits the spot.

Enjoy!

Why I Like this Recipe

I really love this recipe because it makes me feel healthy and energized. I like that it’s packed with proteins and vitamins from the quinoa, kale, and chickpeas, so I always feel like I’m doing something good for my body. I love how the lemon dressing adds a tangy kick that brightens up every bite, and when I toss in the walnuts, it gives a fun crunchy texture that makes the whole dish more exciting. Another thing I appreciate is how easy and quick it is to whip up, even on busy days when I just need a simple, tasty meal.

Ingredients

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Quinoa: an ancient grain high in protein and fiber, aiding digestion naturally.
Kale: nutrient packed leafy green filled with vitamins, fiber and antioxidants, super healthy.
Tomatoes: a burst of sweet, tangy flavor with vitamin C, enhancing taste a lot.
Lemon juice: adds a fresh, sour zing that brightens and balances the salad.
Olive oil: provides smooth, rich healthy fats that promote heart health and flavor.
Cucumber: crisp, refreshing, low calorie and hydrating, giving extra crunch.
Avocado: creamy and a good source of monounsaturated fats, addin richness to the dish.
Walnuts: crunchy, rich in omega3 fatty acids and protein, with a satisfying nutty flavor.

Ingredient Quantities

1 cup uncooked quinoa

2 cups water

1 large bunch of kale, stems removed and roughly chopped (about 4 cups)

1 cup cherry tomatoes, halved

1 cucumber, diced

½ cup shredded carrots

½ cup canned chickpeas, drained and rinsed

1 avocado, diced (optional but really good)

¼ cup extra virgin olive oil

Juice of 1 large lemon (about 3 to 4 tbsp)

1 garlic clove, minced

Salt and pepper to taste

1 tsp maple syrup (if you like a touch of sweetness)

¼ cup raw walnuts, roughly chopped (optional)

How to Make this

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1. Rinse the quinoa in cool water, then combine it with 2 cups of water in a small saucepan and bring to a boil. Once boiling, lower the heat and let it simmer until the liquid is absorbed, about 15 minutes.

2. While the quinoa is cooling, wash and tear the kale into bite-size pieces, discarding most of the stems.

3. In a large bowl, toss together the kale, halved cherry tomatoes, diced cucumber, shredded carrots, and chickpeas.

4. If you’re using avocado, dice it up and add it to the salad when youre ready to mix everything together.

5. In a small jar or bowl, mix the extra virgin olive oil, juice of one large lemon, minced garlic, salt, pepper, and maple syrup until fully combined.

6. Pour the lemon dressing over the salad and toss gently so everything gets coated.

7. Add the cooled quinoa into the large bowl with vegetables and mix it well.

8. If you like a bit of crunch, sprinkle roughly chopped raw walnuts on top of the salad.

9. Taste the salad and adjust seasoning with extra salt, pepper, or lemon juice if needed.

10. Serve immediately or chill for about 30 minutes to let the flavors meld – enjoy your healthy, vibrant meal!

Equipment Needed

1. Small saucepan – to cook the quinoa and absorb the water, which helps keep the grain’s nutritional value intact
2. Fine mesh strainer – for rinsing the quinoa thoroughly to remove any bitter saponins
3. Large mixing bowl – essential for tossing together the kale, vegetables, chickpeas, and quinoa, ensuring a balanced mix
4. Cutting board and knife – needed to chop kale, cucumber, avocado, and other veggies while preserving their nutrients
5. Small bowl or jar – perfect for whisking together the dressing ingredients like olive oil, lemon juice, garlic, salt, pepper, and maple syrup
6. Measuring cups and spoons – to accurately measure out quinoa, water, olive oil, lemon juice, and seasonings so you get the right nutritional proportions
7. Spoon or spatula – for gently mixing the dressed salad and ensuring every veggie gets coated without damaging the texture

These are the key tools you’ll need to pull this wholesome, nutritious meal together.

FAQ

How do i cook the quinoa?

Rinse the quinoa really well and then combine with water in a pot. Bring to a boil, lower the heat and cover for about 15 minutes until all the water is absorbed.

What’s the best way to prep the kale?

First, wash the kale thoroughly, remove the thick stems and roughly chop. If you want softer greens, massage a bit with a pinch of salt before adding them to the bowl.

Can i swap or add other ingredients?

Yeah, you absolutely can. If you dont like chickpeas, try using black beans or edamame. You can also replace walnuts with pecans or almonds if that’s more your style.

Is this salad meant to be served cold or warm?

It’s designed to be a cold salad, but if you like it a bit warm, you can toss in the warm quinoa and then add the cold veggies for a contrast in textures.

How long can i store the salad in the fridge?

It stays fresh for up to 2 days. For best results, keep the dressing separate until you are ready to serve so the kale doesnt get too soggy.

Fresh Healthy Kale Quinoa Salad Recipe Substitutions and Variations

Instead of quinoa, you can use brown rice or couscous if you dont have quinoa on hand
If kale isnt your fav, try baby spinach or Swiss chard for a milder taste
Switch canned chickpeas with black beans or edamame to mix up the flavour a bit
Not into avocado? Diced mango or peach pieces add a nice twist instead
If you dont have raw walnuts, almonds or pecans work just as well for that crunchy feel

Pro Tips

1. Try lightly toasting your quinoa in a dry pan for a couple minutes before cooking it with water. It really brings out a nuttier flavor that can make your dish way more interesting.
2. Make sure your quinoa is totally cooled down before mixing it with the veggies, because if it’s still warm then it might make the kale and tomatoes too soggy.
3. Give your kale a little massage with some extra lemon juice or olive oil before tossing it in with the other ingredients; this helps soften it up a bit and makes the whole salad taste smoother.
4. If you don’t have walnuts or want to switch it up, try using any other crunchy nut or seed you like. Different nuts can add their own twist to the texture and flavor of the salad.