Quinoa and Kale Salad

williamhallett
Mar 21
3 min read

Prep Time: 10 min	Cook Time: 0 min
Total Time: 10 min	Servings: 1

Introduction:

Our Kale and Quinoa Salad is a vibrant and wholesome dish that combines protein-packed quinoa with nutrient-dense kale, cherry tomatoes, and an array of optional ingredients for added flavor and texture. Tossed in a tangy lemon dressing, this salad offers a delightful and healthy meal option that is both satisfying and nourishing. Perfect for meal prep, a quick lunch, or a light dinner, this versatile salad is sure to become a staple in your recipe collection.

Health Benefits:

Quinoa: A complete protein source, quinoa provides essential amino acids, fiber, and antioxidants, promoting satiety, muscle health, and digestion.
Kale: Packed with vitamins A, C, and K, as well as antioxidants and fiber, kale supports immune function, bone health, and digestion.
Cherry Tomatoes: Rich in vitamins C, A, and lycopene, cherry tomatoes promote immune function, skin health, and reduce inflammation.
Lemon Juice: High in vitamin C and antioxidants, lemon juice boosts immunity, aids digestion, and helps the body absorb iron.

Ingredients:

1 cup cooked quinoa
1 cup kale, chopped (remove stems)
¼ cup cherry tomatoes, halved
1 tablespoon olive oil
1 tablespoon lemon juice (freshly squeezed)

Optional Additions:

¼ cup diced cucumber
¼ cup red bell pepper, diced
2 tablespoons feta cheese, crumbled
1 tablespoon sunflower seeds or pumpkin seeds
1 avocado, diced
1 tablespoon balsamic vinegar or apple cider vinegar
1 clove garlic, minced
1 teaspoon Dijon mustard
1 tablespoon fresh herbs (e.g., parsley, basil, mint), chopped
¼ cup chickpeas or black beans, cooked
1 teaspoon honey or maple syrup
1 teaspoon ground cumin or chili powder

Instructions:

Prepare the Ingredients:

Cook the quinoa according to package instructions if it’s not pre-cooked.
Wash and chop the kale, removing the tough stems.
Halve the cherry tomatoes and prepare any optional ingredients you plan to use.

Massage the Kale (Optional but Recommended):

To make the kale more tender and less bitter, place the chopped kale in a large bowl.
Drizzle with a small amount of olive oil and lemon juice, and use your hands to massage the kale for about 1-2 minutes until it softens and darkens in color.

Combine the Salad:

In a large bowl, combine the cooked quinoa, massaged kale, and cherry tomatoes.
Add any optional ingredients like diced cucumber, bell pepper, or crumbled feta cheese.

Dress the Salad:

Drizzle the salad with olive oil and lemon juice.
If using, add balsamic vinegar, minced garlic, or Dijon mustard.
Toss gently to coat all ingredients evenly.

Season and Serve:

Season the salad with salt and pepper to taste.
If desired, sprinkle with fresh herbs or sunflower seeds for added flavor and texture.
Serve immediately for a fresh and nutritious lunch.

Serving Suggestions:

Pair with a side of whole grain bread or a small cup of soup: For a more filling meal.
Serve with a glass of iced tea or infused water: For a refreshing and light beverage.
Top with a handful of nuts or seeds: For extra protein and healthy fats.

Tips and Variations:

For a vegan option: Omit cheese or use a dairy-free alternative.
To make it heartier: Add a protein source like cooked chickpeas or grilled chicken.
For added flavor: Marinate the quinoa in a bit of olive oil, lemon juice, and spices before adding it to the salad.