Recipe for Simple and Delicious Quinoa and Kale Salad

Quinoa and kale are two of the first foods that come to mind when you think of “superfoods,” but do you know how to enjoy them? This salad is a great introduction for newbies to quinoa and kale, but it’s also appealing to quinoa and kale veterans. 

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For convenience, you can make the dressing the night before and store it in the refrigerator. You can also cook the quinoa ahead of time or use leftovers. For additional flavor, cook the quinoa in weak low-sodium broth instead of water.

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Quinoa and kale may be the stars of the salad, but there are many co-stars. Here’s a run-down of the cast.

• Quinoa has fiber and protein, and it adds texture.
• Kale, tomatoes, cucumber, and onion have fiber, vitamins, minerals, and antioxidants.
• Almonds have healthy fats, fiber, and protein, and they add crunch.
• Olive oil and avocado have heart-healthy monounsaturated fats.
• Feta cheese adds saltiness and creaminess, plus a touch of protein. 

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To make this a one-dish meal, try adding a source of lean protein like extra feta cheese, grilled chicken or shrimp, hard-boiled egg, or cooked lentils.

Recipe for Simple and Delicious Quinoa and Kale Salad

Makes 8 servings

Ingredients:

Dressing

• ¼ cup of olive oil
• 2 tablespoons of lemon juice
• 1 tablespoon of apple cider vinegar
• 1 teaspoon of Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

Salad

• 1 cup quinoa, rinsed
• 2 cups water
• 1 bunch kale, stems removed and leaves chopped
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup red onion, thinly sliced
• ¼ cup feta cheese, crumbled
• ¼ cup almonds, sliced
• 1 avocado, sliced

Instructions:

1. Cook the quinoa: In a medium pot, bring quinoa and water to a boil. Reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let cool.
2. In a large bowl, combine the kale, cherry tomatoes, cucumber, red onion, feta cheese, and almonds.
3. Add the cooled quinoa to the salad and mix well.
4. In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, garlic, salt, and pepper.
5. Pour the dressing over the salad and toss to coat.
6. Top with sliced avocado before serving.

Nutrition information per serving: calories: 300 kcal; total fat: 21 g; total carbohydrates: 25 g; sugar: 4 g; fiber: 6 g; protein: 8 g; sodium: 220 mg; cholesterol: 15 mg

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Reviewed by Natalie Stein, MS, MPH, CDCES