Name: Kale & Quinoa Salad with Lemon Dressing
Total time: 25 min
Ingredients: 1 bunch lacinato kale, stemmed and chopped; 6 tablespoons extra-virgin olive oil; 3 tablespoons lemon juice; 2 tablespoons chopped shallot; 1 teaspoon honey; 0.5 teaspoon salt; 0.25 teaspoon ground pepper; 2 cups grape or cherry tomatoes, halved; 2 cups cooked quinoa; 1 English cucumber, thinly sliced; 1 medium red bell pepper, sliced; 1 medium yellow bell pepper, sliced; 1 (15 ounce) can unsalted chickpeas, rinsed; 0.75 cup feta cheese, crumbled; 0.5 cup sliced almonds, toasted

Kale & Quinoa Salad with Lemon Dressing

4.5

(4)

2 Reviews

This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.

Karen Rankin

Updated on April 26, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tested by

EatingWell Test Kitchen

Nutrition Notes

Is Quinoa Healthy?

Quinoa is a whole grain that, unlike most other whole grains, contains complete protein. It's also high in fiber and is a good source of magnesium, phosphorus, manganese, zinc, iron, thiamine and folate. Quinoa is also a gluten-free grain.

Is This Recipe Gluten-Free?

Yes, this recipe does not include any ingredients containing gluten.

Is This Recipe Vegan?

Because this recipe has honey and feta cheese in it, it is not vegan, but it is vegetarian. You could leave the feta cheese out and replace the honey with agave nectar to make this recipe vegan-friendly.

Tips from the Test Kitchen

I Don't Have Lacinato Kale, Can I Use Curly Kale Instead?

Yes, you can substitute with curly kale. Lacinato kale, also called Tuscan kale or dinosaur kale, is a variety of kale with flat dark blue-green leaves that have an embossed texture. The flavor is slightly more delicate than curly kale, but lacinato and curly kale can be used interchangeably in most recipes.

Why Should I Massage Kale for Salad?

Massaging kale helps break down the vegetable's fibrous texture. This makes it easier to chew and decreases the volume of the leaves. Massage the kale with 2 to 3 tablespoons of the dressing until slightly wilted. The kale should be softer in texture, with a darker and shiny appearance.

What's the Best Way to Cook Quinoa for the Salad?

You'll need 2 cups of cooked quinoa for the salad, which can easily be made ahead. You can cook quinoa on the stovetop, in a rice cooker or in an Instant Pot. Make sure to give the quinoa a quick rinse in a fine-mesh strainer under cold running water to remove some of its bitterness (from a protective coating called saponin) before cooking.

Frequently Asked Questions

Can I Make Kale and Quinoa Salad Ahead?

Yes, you can refrigerate it in an airtight container for up to 3 days but note that the tomatoes and cucumber will release more moisture into the salad the longer it's stored in the refrigerator. To prevent the salad from getting too soggy, you can store the vegetables separately in airtight containers and then toss them right before serving.

Additional reporting by Carrie Myers and Jan Valdez

Ingredients

1 bunch lacinato kale, stemmed and chopped
6 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
2 tablespoons chopped shallot
1 teaspoon honey
½ teaspoon salt
¼ teaspoon ground pepper
2 cups grape or cherry tomatoes, halved
2 cups cooked quinoa
1 English cucumber, thinly sliced
1 medium red bell pepper, sliced
1 medium yellow bell pepper, sliced
1 (15 ounce) can unsalted chickpeas, rinsed
¾ cup feta cheese, crumbled
½ cup sliced almonds, toasted

Directions

Place kale in a large serving bowl. Whisk together oil, lemon juice, shallot, honey, salt and pepper in a small bowl. Pour 2 to 3 tablespoons of the dressing over the kale; lightly massage until slightly wilted, 1 to 2 minutes.
Top the kale with tomatoes, quinoa, cucumber, peppers, chickpeas, feta and almonds. Drizzle with the remaining dressing and toss before serving.

Originally appeared: EatingWell.com, October 2021

Nutrition Facts (per serving)

400	Calories
23g	Fat
37g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 3/4 cups
Calories 400
% Daily Value *
Total Carbohydrate 37g	13%
Dietary Fiber 8g	29%
Total Sugars 6g
Protein 14g	28%
Total Fat 23g	29%
Saturated Fat 4g	20%
Cholesterol 5mg	2%
Vitamin A 3984IU	80%
Sodium 406mg	18%
Potassium 594mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.