I have been playing with this Kale Quinoa Salad Recipes lately and it has filled my kitchen with color. I love the crunch of red bell pepper and cucumber alongside hearty chickpeas, tangy lemon vinaigrette and crumbled feta. The massaged kale and toasted sunflower seeds give it an irresistible twist that invites a closer look.
This Kale Quinoa & Chickpea Salad With Lemon Vinaigrette is one of my go-to recipes when I need a meal that’s vibrant and packed with flavor. I recently discovered that massaging 4 cups of chopped kale with a pinch of salt really makes a difference in the texture and taste.
I also love tossing in 1 cup of rinsed tricolour quinoa and a can of chickpeas for that extra protein kick. The crunch from diced red bell pepper and cucumber, along with the sharp bite of 1/2 red onion, really elevates the dish.
And don’t even get me started on the 1/2 cup crumbled feta and 1/4 cup sunflower seeds which add that perfect creamy and nutty contrast. Mixing in the juice of one large lemon, 3 tablespoons of extra virgin olive oil, a minced garlic clove, and a teaspoon of dijon mustard gives it a tangy, unforgettable flavor.
It quickly became my favorite among all the kale salad recipes I’ve tried. Enjoy!
Why I Like this Recipe
I really love this recipe because it has a bunch of different textures and flavors that keep each bite interesting. I enjoy how the crunch from the fresh veggies and sunflower seeds mixes with the soft, massaged kale and fluffy quinoa. It’s also super healthy and keeps me feeling full and energized all day. The tangy lemon vinaigrette gives it a refreshing and zesty kick that I just can’t get enough of. And on top of that, it’s really simple to make, so I can whip it up quickly for lunch or dinner without any fuss.
Ingredients
- Kale: It’s loaded with fiber and antioxidants, adding a hearty crunch that boosts your health and digestion.
- Quinoa: A protein-packed grain with fiber that forms a nutty base for this salad.
- Chickpeas: Rich in protein and fiber, they offer a satisfying bite and earthy flavor.
- Red bell pepper: Crisp and rich in vitamin C, it delivers fresh, sweeter notes to the mix.
- Lemon juice: Its bright tartness balances flavors and elevates this zesty dressing.
- Olive oil: Flows in as healthy fats with a rich smooth finish helping blend all elements.
- Sunflower seeds: Crunchy and nutty, they add healthy fats and vitamin E for an extra kick.
Ingredient Quantities
- 4 cups chopped kale (rinsed, stems removed, and massaged with a pinch of salt)
- 1 cup tricolour quinoa, rinsed
- 1 15-ounce can chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup sunflower seeds
- Juice of 1 large lemon (about 3 to 4 tablespoons)
- 3 tablespoons extra virgin olive oil
- 1 garlic clove, minced
- 1 teaspoon dijon mustard
- Salt and pepper to taste
How to Make this
1. Massage the 4 cups of chopped kale with a pinch of salt in a large bowl until its a bit softer.
2. Rinse the 1 cup tricolour quinoa and cook it in a pot with water (use double the amount of water) until it’s fluffy, then let it cool slightly.
3. Drain and rinse the 15-ounce can of chickpeas and set them aside.
4. Dice the red bell pepper, the cucumber, and thinly slice the 1/2 red onion.
5. In a small bowl, whisk together the juice of 1 large lemon (about 3 to 4 tablespoons), 3 tablespoons extra virgin olive oil, 1 minced garlic clove, 1 teaspoon dijon mustard, salt, and pepper.
6. Add the chopped bell pepper, cucumber, red onion, and chickpeas to the bowl with the kale.
7. Stir in the cooled quinoa, making sure all the ingredients mix well together.
8. Fold in the 1/2 cup crumbled feta cheese and sprinkle the 1/4 cup sunflower seeds on top.
9. Pour the lemon vinaigrette over the entire salad and toss until everything is evenly coated.
10. Taste the salad and adjust the salt and pepper if needed, then serve immediately or pack it up for meal prep.
Equipment Needed
1. Large bowl for massaging the kale and later mixing the salad
2. Pot to cook the quinoa with water
3. Colander or strainer to rinse the quinoa and drain the chickpeas
4. Cutting board for chopping the bell pepper, cucumber, and slicing the red onion
5. Chef’s knife to cut the vegetables
6. Small bowl for whisking together the lemon vinaigrette
7. Whisk to mix the dressing ingredients
8. Measuring cups and spoons for the olive oil, lemon juice, and other ingredients
9. Wooden spoon or spatula to fold in the feta cheese and seeds into the salad
FAQ
Kale Quinoa & Chickpea Salad With Lemon Vinaigrette Recipe Substitutions and Variations
- Try swapping kale with baby spinach or Swiss chard if you want a milder greens flavor
- If you dont have tricolour quinoa, couscous or bulgur can work as a substitute for a lighter texture
- Instead of chickpeas, you could use white beans or even lentils for a different twist
- For the red bell pepper, using yellow or orange bell peppers is a cool way to add some natural sweetness
- If you’re not a fan of feta cheese, crumbled goat cheese can give you that tangy bite
Pro Tips
1. One good tip is to massage your kale really well cuz it breaks down the fibers more which makes it easier to chew and also makes all the flavors stick better to it.
2. Be sure to let your quinoa cool down a bit before tossing it with the rest of the salad. Warm quinoa can sometimes wilt other ingredients and mess up the texture of your dish.
3. Toast your sunflower seeds lightly in a pan over low heat if you can; it brings out a nuttier flavor that really boosts the flavor contrasts in the salad.
4. Taste as you go along with the lemon vinaigrette. Sometimes a pinch more salt or extra lemon juice can make the dish pop, so feel free to tweak it to your liking.
Kale Quinoa & Chickpea Salad With Lemon Vinaigrette Recipe
My favorite Kale Quinoa & Chickpea Salad With Lemon Vinaigrette Recipe
Equipment Needed:
1. Large bowl for massaging the kale and later mixing the salad
2. Pot to cook the quinoa with water
3. Colander or strainer to rinse the quinoa and drain the chickpeas
4. Cutting board for chopping the bell pepper, cucumber, and slicing the red onion
5. Chef’s knife to cut the vegetables
6. Small bowl for whisking together the lemon vinaigrette
7. Whisk to mix the dressing ingredients
8. Measuring cups and spoons for the olive oil, lemon juice, and other ingredients
9. Wooden spoon or spatula to fold in the feta cheese and seeds into the salad
Ingredients:
- 4 cups chopped kale (rinsed, stems removed, and massaged with a pinch of salt)
- 1 cup tricolour quinoa, rinsed
- 1 15-ounce can chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup sunflower seeds
- Juice of 1 large lemon (about 3 to 4 tablespoons)
- 3 tablespoons extra virgin olive oil
- 1 garlic clove, minced
- 1 teaspoon dijon mustard
- Salt and pepper to taste
Instructions:
1. Massage the 4 cups of chopped kale with a pinch of salt in a large bowl until its a bit softer.
2. Rinse the 1 cup tricolour quinoa and cook it in a pot with water (use double the amount of water) until it’s fluffy, then let it cool slightly.
3. Drain and rinse the 15-ounce can of chickpeas and set them aside.
4. Dice the red bell pepper, the cucumber, and thinly slice the 1/2 red onion.
5. In a small bowl, whisk together the juice of 1 large lemon (about 3 to 4 tablespoons), 3 tablespoons extra virgin olive oil, 1 minced garlic clove, 1 teaspoon dijon mustard, salt, and pepper.
6. Add the chopped bell pepper, cucumber, red onion, and chickpeas to the bowl with the kale.
7. Stir in the cooled quinoa, making sure all the ingredients mix well together.
8. Fold in the 1/2 cup crumbled feta cheese and sprinkle the 1/4 cup sunflower seeds on top.
9. Pour the lemon vinaigrette over the entire salad and toss until everything is evenly coated.
10. Taste the salad and adjust the salt and pepper if needed, then serve immediately or pack it up for meal prep.
