I still remember the first time I laid eyes on a kale quinoa salad. It was at a cozy café in my neighborhood that had just started featuring healthy options. I wandered in not looking for anything in particular, but burst into a smile as the vibrant colors of greens, grains, and seeds caught my attention. It was a rainbow of health! Who knew that a salad could look so inviting? I had to try it.
As a registered dietitian and food enthusiast, my adventures in the kitchen often lead me to healthier choices that don’t skimp on taste. And guess what? That kale quinoa salad quickly became my go-to dish, crammed with nutrients and flavors. Let’s dive into this delicious recipe together, so you can experience the joy I felt that day!
What is Kale Quinoa Salad?
At its core, kale quinoa salad is a simple dish that combines two power-packed ingredients: kale and quinoa. Kale, a leafy green, is known for its vitality—it’s filled with vitamins A, C, and K. Quinoa, a crunchy grain, adds protein and fiber to help keep you fuller longer.
But it’s what you add to the salad that elevates it. This isn’t just any salad; it’s a culinary canvas! With items like toasted pecans, dried currants, and crumbled cheese, every bite tells a different story. The versatility of this dish means you can easily adapt it to your tastes or what you have on hand.
Why You’ll Love This Kale Quinoa Salad
Let me tell you why this salad is a staple in my kitchen. The first reason is its flavor profile. Imagine a delightful blend of the earthy taste of quinoa mingling with the slightly bitter notes of kale. Then, there are the crunchy pecans, sweet currants, and tangy feta—a perfect mix!
Plus, it’s incredibly easy to whip up. You can have a hearty salad ready in just under half an hour. Lastly, it’s the ideal make-ahead meal. Whether you’re preparing for a picnic, a potluck, or simply a busy week, this salad holds its flavor and freshness superbly.
The Ingredients
To craft this salad, you’ll need the following ingredients:
- 1 cup quinoa, rinsed
- 2 cups filtered water
- 10 kale leaves, chopped into small pieces
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon-style mustard
- 1 large garlic clove, finely minced
- 1 teaspoon freshly cracked black pepper
- ½ teaspoon sea salt, ground
- 1 cup toasted pecans, chopped
- 1 cup dried currants
- ¾ cup crumbled feta or goat cheese (depending on preference)
- 1 tablespoon honey (for a hint of sweetness)
- 1 teaspoon fresh thyme leaves (adds earthy depth)
With these simple ingredients, you’re ready to embark on your salad-making adventure!
Step-by-Step Instructions
Step 1: Prepare the Quinoa
Start by rinsing your quinoa under cold water. This helps remove any bitterness. In a medium saucepan, combine the rinsed quinoa with two cups of filtered water. Bring this to a boil. Then, reduce the heat, cover it, and let it simmer for about 15 minutes, or until all the water is absorbed. Remove it from heat and let it sit covered for 5 minutes to fluff up.
Step 2: Chop the Kale
While your quinoa is cooking, take your kale and give it some love. Wash it thoroughly then remove the tough stems. You want the edible parts. Chop the kale leaves into bite-sized pieces and place them in a large mixing bowl.
Step 3: Make the Dressing
In a small bowl, whisk together three tablespoons of olive oil, two tablespoons of lemon juice, one teaspoon of Dijon mustard, the finely minced garlic, black pepper, and sea salt. This dressing will taste fresh and zesty. Trust me, it’s worth the effort!
Step 4: Mix Everything Together
Once the quinoa is fluffy and slightly cooled—about 10 minutes later—add it to the mixing bowl with the chopped kale. Pour that delightful dressing over the quinoa and kale. Toss it all together until everything is evenly coated in that lovely dressing.
Step 5: Add the Good Stuff
Now comes the fun part! Add your toasted pecans, dried currants, crumbled feta or goat cheese, honey, and thyme leaves. Toss everything gently again, ensuring that every nook and cranny of the salad gets a bit of that creamy cheese and sweetness from the honey.
Step 6: Taste and Adjust
Take a moment to taste your creation. Sometimes, a little more salt or lemon juice is all you need. Adjust according to your palate and make it yours.
Step 7: Serve and Enjoy!
Finally, serve your kale quinoa salad in a lovely bowl. If you’re making it ahead of time, keep it chilled in the fridge. Allowing the flavors to meld overnight creates a whole new depth of deliciousness.
Tips & Tricks
To elevate your kale quinoa salad experience, here are some handy tips:
- Use Fresh Kale: Always opt for fresh kale. Wilty leaves can affect both flavor and texture.
- Toast Your Pecans: A quick toast in the oven or a skillet elevates their flavor immensely; they become nuttier and crunchier.
- Experiment with Cheese: Not feeling feta? Try Parmesan or a tangy blue cheese for a different flavor experience.
- Dress Right Before Serving: If you’re preparing the salad ahead, keep the dressing on the side until just before serving. This keeps the kale crisp.
- Add Protein: Boost the salad’s staying power by adding grilled chicken, chickpeas, or boiled eggs.
Nutrition Information
One serving of this kale quinoa salad includes approximately:
- Calories: 350
- Protein: 12g
- Fat: 20g
- Carbohydrates: 30g
- Fiber: 5g
- Sugar: 5g
This is not only a filling dish but also rich in essential nutrients like proteins, healthy fats, and antioxidants, making it perfect for a healthy lifestyle.
Can I Store Kale Quinoa Salad?
Absolutely! In fact, it keeps well in the refrigerator for about 3-5 days. The flavors intensify over time, but the fresh kale may soften a bit. Still, it’s delicious!
To store, transfer the salad into an airtight container. For maximum freshness, I recommend storing the dressing separately and mixing it just before serving.
What Can I Serve with Kale Quinoa Salad?
This salad is versatile enough to accompany many dishes. Try pairing it with:
- Grilled chicken for a protein boost.
- Roasted vegetables for added flavor.
- A hearty soup, such as tomato basil or lentil soup.
- Fish tacos for a delightful contrast.
- A crusty bread or whole grain rolls for a complete meal.
Each of these options will complement the salad and add variety to your meal.
Variations
What’s great about this kale quinoa salad is that you can customize it to fit your preferences. Here are five delicious variations:
- Mediterranean Twist: Replace dried currants with chopped olives, and use feta cheese. Add diced cucumber for refreshing crunch.
- Spicy Kick: Add chopped jalapeños or red pepper flakes to the dressing for a hint of heat that pairs well with the sweetness of currants.
- Fruit Fusion: Mix in some fresh seasonal fruits. Apples, pomegranate seeds, or oranges add a burst of flavor. This is especially refreshing in summer.
- Nut-Free Option: Swap the pecans for sunflower seeds or pumpkin seeds. These maintain the crunchy texture and are a great alternative for those with nut allergies.
- Herb Heaven: Experiment with fresh herbs—replace thyme with basil or parsley for a fresh twist that lifts the overall flavor profile.
Conclusion
Creating a kale quinoa salad has been quite the delightful journey. From the vibrant colors and fresh ingredients to the robust flavors—all made in a snap—it’s no wonder this dish has captured a special place in my kitchen.
As you take the plunge and try making this salad, remember it’s all about embracing the process. Whether you enjoy it as a main course or a side dish, you’ll savor the freshness with each bite. I hope this recipe inspired you to get creative, taste, and enjoy the food you prepare!
Now, go forth and whip up this salad. Let the flavors dance on your palate, and may it bring a touch of joy to your table, just as it has to mine. Happy cooking!
You’ll also like the following recipes!
- Grilled Portobello Mushroom Copycat Recipe with Cheese
- How to Make Turkey Grilled Cheese Sandwich
- Best Brisket Grilled Cheese Recipe
Kale Quinoa Salad Recipe – Simple Easy Meals
I still remember the first time I laid eyes on a kale quinoa salad. It was at a cozy café in my neighborhood that had just started featuring healthy options. I wandered in not looking for anything in particular, but burst into a smile as the vibrant colors of greens, grains, and seeds caught my attention. It was a rainbow of health! Who knew that a salad could look so inviting? I had to try it.
Ingredients
Instructions
Step 1: Prepare the Quinoa
-
Start by rinsing your quinoa under cold water. This helps remove any bitterness. In a medium saucepan, combine the rinsed quinoa with two cups of filtered water. Bring this to a boil. Then, reduce the heat, cover it, and let it simmer for about 15 minutes, or until all the water is absorbed. Remove it from heat and let it sit covered for 5 minutes to fluff up.
Step 2: Chop the Kale
-
While your quinoa is cooking, take your kale and give it some love. Wash it thoroughly then remove the tough stems. You want the edible parts. Chop the kale leaves into bite-sized pieces and place them in a large mixing bowl.
Step 3: Make the Dressing
-
In a small bowl, whisk together three tablespoons of olive oil, two tablespoons of lemon juice, one teaspoon of Dijon mustard, the finely minced garlic, black pepper, and sea salt. This dressing will taste fresh and zesty. Trust me, it’s worth the effort!
Step 4: Mix Everything Together
-
Once the quinoa is fluffy and slightly cooled—about 10 minutes later—add it to the mixing bowl with the chopped kale. Pour that delightful dressing over the quinoa and kale. Toss it all together until everything is evenly coated in that lovely dressing.
Step 5: Add the Good Stuff
-
Now comes the fun part! Add your toasted pecans, dried currants, crumbled feta or goat cheese, honey, and thyme leaves. Toss everything gently again, ensuring that every nook and cranny of the salad gets a bit of that creamy cheese and sweetness from the honey.
Step 6: Taste and Adjust
-
Take a moment to taste your creation. Sometimes, a little more salt or lemon juice is all you need. Adjust according to your palate and make it yours.
Step 7: Serve and Enjoy!
-
Finally, serve your kale quinoa salad in a lovely bowl. If you’re making it ahead of time, keep it chilled in the fridge. Allowing the flavors to meld overnight creates a whole new depth of deliciousness.
Servings 6
- Amount Per Serving
- Calories 350kcal
- % Daily Value *
- Total Fat 20g31%
- Total Carbohydrate 30g10%
- Dietary Fiber 5g20%
- Sugars 5g
- Protein 12g24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Use Fresh Kale: Always opt for fresh kale. Wilty leaves can affect both flavor and texture.
- Toast Your Pecans: A quick toast in the oven or a skillet elevates their flavor immensely; they become nuttier and crunchier.
- Experiment with Cheese: Not feeling feta? Try Parmesan or a tangy blue cheese for a different flavor experience.
- Dress Right Before Serving: If you're preparing the salad ahead, keep the dressing on the side until just before serving. This keeps the kale crisp.
- Add Protein: Boost the salad’s staying power by adding grilled chicken, chickpeas, or boiled eggs.
