Nutritious Quinoa and Kale Salad with Lemon Vinaigrette

This quinoa and kale salad is a vibrant dish packed with nutrients that will leave you feeling energized and satisfied. If you’re looking for a healthy meal that doesn’t skimp on flavor, you’ve found it. It’s perfect for a quick lunch or as a side at dinner, and you can easily customize it to suit your taste.

Enjoy quinoa veggie bowls for another healthy dish.

Imagine a salad that combines the earthiness of quinoa with the robust texture of kale, all brought together with a zesty lemon vinaigrette. This salad not only looks stunning with its colorful ingredients, but it also offers a delightful crunch with every bite.

For a Mediterranean twist, try quinoa salad jars.

A Refreshing Quinoa and Kale Salad Recipe

Nutritious Quinoa and Kale Salad with Lemon Vinaigrette

Recipe by Meal Prep ChefCourse: Snacks and SidesCuisine: MediterraneanDifficulty: Easy
Servings

4

servings
Prep time

15

minutes
Cooking time

15

minutes
Calories

250

kcal

This salad is a delightful mix of fluffy quinoa, tender kale, and fresh vegetables, drizzled with a tangy lemon dressing. The combination of textures and flavors creates a refreshing dish that is both filling and light, making it a go-to recipe for any health-conscious individual.

Ingredients

  • 1 cup quinoa, rinsed

  • 2 cups water or vegetable broth

  • 4 cups kale, stems removed and chopped

  • 1 cup cherry tomatoes, halved

  • 1/2 cucumber, diced

  • 1/4 red onion, finely chopped

  • 1/4 cup feta cheese, crumbled (optional)

  • 1/4 cup olive oil

  • 2 tablespoons lemon juice

  • 1 teaspoon honey or maple syrup

  • Salt and pepper to taste

Directions

  • Cook the Quinoa: In a medium saucepan, combine quinoa and water (or broth) and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until quinoa is fluffy and water is absorbed. Let it cool.
  • Prepare the Kale: In a large bowl, massage chopped kale with a pinch of salt for about 2-3 minutes until it softens.
  • Mix the Salad: Add the cooled quinoa, cherry tomatoes, cucumber, red onion, and feta (if using) to the kale. Toss gently to combine.
  • Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, honey (or maple syrup), salt, and pepper.
  • Combine: Drizzle the dressing over the salad and toss to coat evenly. Serve immediately or refrigerate for 30 minutes to let the flavors meld.

Key Prep Tips

  1. Rinse the Quinoa: Rinse quinoa thoroughly under cold water to remove its natural bitterness.
  2. Massage the Kale: Rub the kale with a pinch of salt and a drizzle of olive oil to tenderize it and improve its texture.
  3. Cool the Quinoa: Allow cooked quinoa to cool completely before mixing it with other ingredients to prevent wilting the kale.
  4. Whisk the Vinaigrette: Combine the lemon juice, olive oil, and seasonings in a separate bowl and whisk until emulsified for an evenly distributed flavor.

Suggested Variations

  • Add Protein: Include grilled chicken, chickpeas, or feta cheese for a heartier meal.
  • Extra Crunch: Toss in toasted almonds, sunflower seeds, or crispy roasted chickpeas.
  • Sweet Touch: Add dried cranberries, pomegranate seeds, or diced apples for a sweet contrast.
  • Herb Enhancements: Incorporate fresh parsley, mint, or dill for added freshness.

Serving Suggestions

  • As a Main Dish: Serve as a light lunch or dinner alongside crusty whole-grain bread.
  • As a Side Dish: Pair with grilled fish, chicken, or roasted vegetables.
  • Beverages: Complement with a glass of iced green tea or a citrus-infused sparkling water.
  • Presentation: Serve in a large bowl and garnish with a lemon slice and freshly cracked black pepper for a vibrant touch.
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Meal Prep Chef
Meal Prep Chef

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