Kale and quinoa salad with lemon vinaigrette is a light yet satisfying dish packed with superfood ingredients. This vibrant salad combines the earthy flavors of kale, the nutty goodness of quinoa, and a tangy, refreshing lemon vinaigrette. Perfect as a meal on its own or as a side, this salad is naturally vegan, gluten-free, and brimming with nutrients. Whether you’re meal-prepping or serving it fresh, this recipe is a guaranteed crowd-pleaser.
1. Ingredients for Kale and Quinoa Salad with Lemon Vinaigrette
1.1 For the Salad
- 1 bunch kale (about 6 cups, stems removed and leaves chopped)
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1/2 cup shredded carrots
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup sunflower seeds or chopped almonds
- 1/4 cup dried cranberries or raisins
1.2 For the Lemon Vinaigrette
- 1/4 cup fresh lemon juice (about 2 lemons)
- 1/4 cup olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or honey (optional for sweetness)
- 1 clove garlic, minced
- Salt and pepper to taste
2. Preparing the Quinoa
2.1 Cooking Instructions
- Rinse quinoa under cold water to remove its natural bitter coating (saponin).
- In a medium saucepan, combine quinoa and water or vegetable broth.
- Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until all the liquid is absorbed.
- Remove from heat, let sit covered for 5 minutes, then fluff with a fork. Allow to cool before adding to the salad.
2.2 Tips for Perfect Quinoa
- Use vegetable broth instead of water for added flavor.
- Spread cooked quinoa on a baking sheet to cool quickly and avoid clumping.
3. Prepping the Kale
3.1 Massaging the Kale
- Wash kale thoroughly, remove the tough stems, and chop the leaves into bite-sized pieces.
- Place the chopped kale in a large bowl, drizzle with 1 teaspoon olive oil and a pinch of salt.
- Massage the kale for 2–3 minutes until it becomes tender and slightly wilted. This step reduces bitterness and enhances the texture.
3.2 Variations
- Substitute kale with spinach, arugula, or mixed greens for a softer texture.
- Mix different varieties of kale, such as curly or lacinato, for added interest.
4. Preparing the Lemon Vinaigrette
4.1 Mixing the Ingredients
- In a small bowl or jar, whisk together lemon juice, olive oil, Dijon mustard, maple syrup or honey, minced garlic, salt, and pepper.
- Taste and adjust the seasoning if needed. Add more lemon juice for tanginess or olive oil for richness.
4.2 Storage Tips
Store leftover vinaigrette in a sealed container in the refrigerator for up to 5 days. Shake well before using.
5. Assembling the Salad
5.1 Combining the Ingredients
- In a large salad bowl, combine massaged kale, cooked quinoa, cherry tomatoes, shredded carrots, cucumber, red onion, sunflower seeds, and dried cranberries.
- Pour the lemon vinaigrette over the salad and toss well to coat evenly.
5.2 Final Touches
Sprinkle with extra sunflower seeds or a handful of microgreens for garnish. Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld.
6. Nutritional Highlights of Kale and Quinoa Salad
6.1 Packed with Superfoods
- Kale: A powerhouse of vitamins A, C, and K, along with antioxidants and fiber.
- Quinoa: A complete protein containing all nine essential amino acids, making it ideal for plant-based diets.
6.2 Healthy Fats
The olive oil in the vinaigrette provides heart-healthy monounsaturated fats.
6.3 Low-Calorie and Gluten-Free
This salad is nutrient-dense but low in calories, perfect for a light and wholesome meal.
7. Customizing the Recipe
7.1 Add Protein
- Include chickpeas, edamame, or black beans for plant-based protein.
- For non-vegans, add grilled chicken, shrimp, or hard-boiled eggs.
7.2 Swap the Grains
- Replace quinoa with couscous, farro, or bulgur for a different texture.
- For a grain-free option, use cauliflower rice.
7.3 Experiment with Toppings
- Add feta or goat cheese for a tangy twist.
- Sprinkle roasted chickpeas or croutons for extra crunch.
8. Storing and Serving Tips
8.1 Meal Prep-Friendly
Prepare the quinoa, kale, and vinaigrette in advance and store them separately. Assemble the salad just before serving to maintain freshness.
8.2 Storing Leftovers
Refrigerate leftover salad in an airtight container for up to 2 days. Note that kale holds up well to dressing without wilting quickly.
8.3 Serving Suggestions
Serve this salad as a main dish for a light lunch or pair it with soup, roasted vegetables, or grilled protein for a heartier meal.
FAQs
1. Can I use a different green instead of kale?
Yes, you can substitute kale with spinach, arugula, or mixed greens for a softer texture. However, kale’s hearty leaves hold up better to dressing and storage.
2. How do I keep quinoa from becoming mushy?
Rinse quinoa thoroughly before cooking and use the correct water-to-quinoa ratio (2:1). Let it rest after cooking and fluff with a fork for light, fluffy grains.
3. Is massaging the kale necessary?
Massaging kale helps break down its tough fibers, making it more tender and less bitter. While optional, this step greatly improves the salad’s texture.
4. Can I make this salad ahead of time?
Yes, you can prepare the components in advance. Store the salad ingredients and vinaigrette separately, then toss them together just before serving.
5. How do I make the salad more filling?
Add a protein source like chickpeas, grilled tofu, or hard-boiled eggs. You can also increase the portion of quinoa or include hearty toppings like avocado or roasted vegetables.
6. Can I use bottled lemon juice instead of fresh?
Fresh lemon juice is recommended for the best flavor, but bottled lemon juice can be used in a pinch. Adjust the quantity to taste.
7. What other dressings work with this salad?
A tahini dressing, balsamic vinaigrette, or creamy avocado dressing pairs well with kale and quinoa.
8. How can I make the vinaigrette oil-free?
Substitute olive oil with vegetable broth or plain water for a lighter, oil-free version.
9. Is this salad suitable for meal prep?
Yes, it’s ideal for meal prep. Kale holds up well over time, and the flavors deepen as the salad sits.
10. Can I serve this salad warm?
Yes, serve the quinoa warm and toss it with freshly massaged kale for a slightly wilted texture. Add the vinaigrette just before serving for the best flavor.