Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette Recipe

Name: Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette
Prep time: 25 min
Cook time: 15 min
Total time: 40 min
Ingredients: 1.3333333730698 cups water; 0.66666668653488 cup quinoa; 1 bunch kale, torn into bite-sized pieces; 0.5 avocado - peeled, pitted, and diced; 0.5 cup chopped cucumber; 0.33333334326744 cup chopped red bell pepper; 2 tablespoons chopped red onion; 1 tablespoon crumbled feta cheese; 0.25 cup olive oil; 2 tablespoons lemon juice; 1.5 tablespoons Dijon mustard; 0.75 teaspoon sea salt; 0.25 teaspoon ground black pepper

Cook Time: 15 minutes

Quinoa and Kale Salad with Lemon-Dijon Dressing

Ingredients

For the Salad:

1 cups water
cup quinoa
1 bunch kale, torn into bite-sized pieces
avocado, peeled, pitted, and diced
cup chopped cucumber
cup chopped red bell pepper
2 tablespoons chopped red onion
1 tablespoon crumbled feta cheese

For the Dressing:

cup olive oil
2 tablespoons lemon juice
1 tablespoons Dijon mustard
teaspoon sea salt
teaspoon ground black pepper

Directions

In a saucepan, bring 1 cups of water and the quinoa to a boil. Once boiling, reduce the heat to medium-low, cover, and simmer for 15 to 20 minutes, or until the quinoa is tender and the water is absorbed. Remove from heat and set aside to cool.
While the quinoa cooks, prepare the kale. Place a steamer basket in a saucepan with 1 inch of water. Bring the water to a boil and add the kale. Cover and steam for about 45 seconds, or until the kale is hot. Transfer to a large plate.
Once the kale is ready, top it with the cooked quinoa, diced avocado, chopped cucumber, red bell pepper, red onion, and crumbled feta cheese.
For the dressing, whisk together the olive oil, lemon juice, Dijon mustard, sea salt, and black pepper in a bowl until well emulsified.
Drizzle the dressing over the salad and toss gently to combine. Serve immediately and enjoy!

Nutrition Facts (per serving)

Nutrition Information	Amount
Calories	343
Total Fat	20g
Saturated Fat	3g
Cholesterol	2mg
Sodium	552mg
Total Carbohydrate	35g
Dietary Fiber	6g
Total Sugars	1g
Protein	9g
Vitamin C	157mg
Calcium	188mg
Iron	8mg
Potassium	856mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This vibrant and nourishing salad is a perfect blend of superfoods: kale, quinoa, and avocado. It's served with a tangy lemon Dijon vinaigrette that enhances the natural flavors of the ingredients. But, like many beloved dishes, it has an interesting history, regional variations, and can be found in many variations across different cultures. Lets explore the details of this fresh and healthy recipe.

History of the Kale, Quinoa, and Avocado Salad

The origins of this salad can be traced back to modern healthy eating trends, which emphasize nutrient-dense, plant-based meals. Kale, quinoa, and avocado have all gained popularity as "superfoods" over the past few decades. While the combination of these ingredients may seem like a recent innovation, each of these foods has deep-rooted cultural significance. Quinoa, an ancient grain native to the Andean region of South America, has been consumed for thousands of years. Kale has been cultivated since the Roman Empire and is a staple in Mediterranean diets. Avocado, on the other hand, is native to Mesoamerica and has been an essential part of Mexican cuisine for centuries. This dish represents a modern fusion of global ingredients that promote health and wellness.

Regional Variations and Adaptations

This salad has no singular "regional" origin, as it combines ingredients that are now widely used across the globe. However, youll find that different regions adapt the recipe to suit local tastes. In the United States, for example, kale and quinoa salads are often served as a side dish or light lunch. In Latin America, the avocado is more likely to be seasoned with fresh lime and cilantro, providing a more tropical variation. In Mediterranean countries, olive oil and lemon vinaigrette would be more common, highlighting regional preferences for dressings. Additionally, while this salad can be eaten as a light meal, it is also often incorporated into broader lunch or dinner spreads alongside grilled meats or roasted vegetables.

Distinguishing Features from Similar Dishes

What sets this kale, quinoa, and avocado salad apart from other grain-based salads is its combination of textures and flavors. While many grain-based salads use leafy greens like spinach or arugula, kale's hearty texture and slightly bitter flavor add an extra layer of richness. The quinoa provides a satisfying base with a nutty taste and light, fluffy texture, making it a great substitute for traditional pasta salads or rice bowls. The addition of creamy avocado elevates the dish, offering a smooth contrast to the more robust textures of the kale and quinoa. Finally, the tangy lemon Dijon vinaigrette, with its combination of acidity and mustard, ties the dish together in a way that is both refreshing and bold.

Where to Serve This Salad

This salad is incredibly versatile and can be served in many settings. In health-conscious cafes and restaurants, its often a go-to choice for customers looking for a wholesome, nutrient-packed meal. Its also a popular dish at potlucks, family gatherings, or any event where a refreshing, yet substantial dish is needed. Whether served as a main or side dish, it pairs well with grilled chicken, roasted salmon, or even as a vegetarian meal on its own. Because of its vibrant colors and fresh ingredients, its an excellent choice for summer picnics, barbecues, or meal prep for busy work weeks. Its also a favorite at vegetarian and vegan eateries due to its plant-based ingredients.

Interesting Facts about Kale, Quinoa, and Avocado

Theres more to this salad than just its delicious taste! Here are a few interesting facts about its star ingredients:

Kale is often considered one of the most nutritious leafy greens, packed with vitamins A, C, and K, as well as minerals like iron and calcium. It has a long history as a staple food in ancient civilizations.
Quinoa was referred to as the "mother of all grains" by the ancient Incas. Its a complete protein, meaning it contains all nine essential amino acids, making it a perfect meat alternative in vegetarian diets.
Avocado is technically a fruit, not a vegetable. Its creamy texture comes from its high healthy fat content, specifically monounsaturated fats, which are great for heart health. The Aztecs referred to it as the "ahuacatl," which means "testicle" because of its shape.

In conclusion, this Kale, Quinoa, and Avocado Salad is not only delicious but also rich in history and culture. Its an example of how modern culinary trends blend the best ingredients from around the world to create dishes that are both nutritious and satisfying. Whether youre preparing it for a simple weeknight meal or serving it at a special occasion, this salad offers a burst of freshness and flavor that everyone can enjoy.

FAQ about Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette Recipe

To store the salad, keep the components separate until ready to serve. Store the salad in an airtight container in the refrigerator for up to 3 days. If you’ve already added the dressing, it's best to consume it within 24 hours as the dressing may wilt the kale and make it soggy. The avocado may also brown over time, so add it just before serving for the freshest flavor.

Yes, you can prepare most of the ingredients in advance. Cook the quinoa and steam the kale, and then store them in separate containers in the refrigerator. Assemble the salad with fresh vegetables, avocado, and dressing just before serving to maintain the best texture and flavor.

Absolutely! You can substitute kale with other leafy greens like spinach, arugula, or baby kale. Keep in mind that each green has a different texture and flavor, so the salad will have a slightly different taste depending on the substitute you choose.

To prevent the avocado from browning, add it just before serving. If you need to store it for a short time, you can sprinkle a little lemon or lime juice on the exposed flesh of the avocado to slow down the oxidation process.

Yes, you can make the dressing ahead of time. Store it in a sealed jar or bottle in the refrigerator for up to 5 days. Before serving, shake the dressing well to re-emulsify the ingredients.

Yes, this salad pairs well with added protein such as grilled chicken, chickpeas, or even a hard-boiled egg. Adding protein can make it more filling and turn it into a full meal.

You can customize this salad with other vegetables like cherry tomatoes, roasted sweet potatoes, carrots, or cucumber. Feel free to experiment based on what you have available or your personal preferences!

For fluffier quinoa, rinse it thoroughly before cooking to remove excess starch. Also, consider letting the cooked quinoa rest, covered, for 5 minutes after cooking and then fluff it with a fork to separate the grains.

Yes, you can use other types of mustard such as yellow mustard or whole grain mustard, depending on your flavor preference. Dijon mustard gives the dressing a slightly tangy and smooth flavor, but feel free to experiment with other varieties!

Comments

KW

10/06/2025 01:52:54 PM

Huge hit even with the toddler. :). Although he eats anything. Steamed the kale in the microwave: rinse kale (don't dry) drop in a microwave safe bowl and cover with Saran wrap, lifting a corner to vent. 30 seconds or so. Lovely taste and healthy too.

Stacy Mead

09/19/2013 04:37:45 PM

Beautiful and tasty. Great presentation. The flavors all so good together, but if you are missing an ingredient - don't let it stop you from making it because it will still be delicious. I was able to put my steamer right over the quinoa while it was cooking - saved a step! I love it chilled as well.

Pat

03/21/2020 02:11:35 PM

I did add more vegetables since there were hardly any in there. I added some carrot, more red pepper and onion (which I didn't really need to do), and sliced grape tomatoes. I also used 1 cup of quinoa instead of 2/3 cup. I think next time I will wilt the kale a little longer then 45 seconds as mine was still a little bitter. My husband put some olives in his and also some dried cherries since he said it needed something. Boy was the dressing tart! I tasted it once it was done and after reading some of the reviews I put in about 2 Tbl. of honey, can't remember exactly. It was much better so for these changes I give it 4 stars but without changing the dressing I would have given it 3.

CoolBoba5915

08/27/2023 11:01:23 PM

Loved this recipe! It was so fresh and light...great dish for summer. I added about 10 cherry tomatoes quartered, some kalmata olives and served with grilled chicken.

JanTC

02/11/2018 06:41:49 PM

I stripped the leaves off the stems, chopped them, steamed in microwave for 1 min. Then spread on paper towel, and squeezed the extra water off the leaves. Swapped chopped celery for the cucumber, Used a combination of red, orange and yellow peppers, a bit more red onion. Tossed together and placed paper towel on top to absorb any extra moisture while storing. I add the dressing, avocado and cheese just before serving. This salad keeps very well in frig ... for days! I have made this a couple of times, shared with friends who also love it. What we call a 'do-over'.

goodncolo

02/19/2018 01:47:26 AM

Loved it! This is a really nice combination of flavors and textures. I tripled the veggies, doubled the dressing ingredients (except for the oil) and left the quinoa amount as is. Also the kale doesn't need to be cooked - merely cook the quinoa in a larger pot than you need, and when the quinoa is cooked, put the raw kale on top and allow to sit covered but with the heat off for about 5 minutes.

Brenda Goering George

04/23/2019 03:26:06 PM

I made this for Easter and everyone loved it! I added finely chopped radishes and apples. I also added craisins and raw pumpkin seeds. I did not steam the kale at all. I just cut it in tiny pieces with kitchen shears. Due to time, I made dressing with a Good Seasons packet and added a little honey and lime juice. Delish!!

dablacks77

07/17/2019 11:05:32 AM

I took the advice of another and micro the damp kale for 30 seconds, GREAT IDEA!. I'm not a fan of raw peppers so I added roasted red pepper strips. It was Delicious! It will be a keeper.

joan

01/28/2019 02:31:04 PM

Delicious!!!! My family prefers the taste of sauteed veggies, and so sauteed the peppers and also added carrots. It was wonderful- a big hit!

Sunshine7

04/23/2020 02:08:25 AM

This was absolutely fantastic! I added some chopped cherry tomatoes to the salad and also a clove of crushed garlic to the salad dressing for some extra zing. This could easily be a very filling meal on its own or with the addition of some lean protein. I most definitely will be making this again!

Anne Marie

03/25/2019 08:50:05 PM

Great! ! My daughter loved it. Great salad, easy to make, I used baby kale as that's what I had on hand. I didn't bother steaming it, it softened when I blended the warm quinoa into it. Im hoping it is as delicious the next day.

Mary Maragos

09/02/2025 07:29:25 PM

I used 1/3 cup quinoa; that was sufficient.

momof2

07/09/2025 07:19:58 PM

I like this dish because you can taste pretty much each ingredient and they all go well together. Not sure why, but the cucumber really added something for me. Instructions were spot on and easy. I followed the recipe as written with the exception of using avocado oil instead of olive, and I added a bit of honey to tone down the mustard and lemon (as another reviewer or two mentioned). I really appreciate the advice to steam the kale. Kale is not my favorite "superfood" and steaming it certainly toned it down. I ate this while still warm and loved it. I think it would also be good served cold. Will be making again the next time I get kale in my co op that I need to use! **Right after I hit submit, I realized I forgot to add the feta. Sigh. It was still great without it! Maybe not even necessary then??

Jam55

05/14/2025 10:41:55 PM

Really good! I followed the recipe exactly, with two very minor tweaks: added a pinch of dried oregano when making the dressing, used a little more feta, and used the whole avocado since we love avocado in our house. Next time I’ll cut back a little on the salt. We had coarse sea salt and it was a little more prominent than I’d like it to be.

Charles Williams

03/25/2025 07:52:26 PM

This turned out better than I expected.

cmach

06/03/2024 07:44:36 PM

This was delicious! I used fresh curly kale from our garden and followed the recipe except I didn’t put all the quinoa on- too much for me. I will make again!

Victoria

05/30/2024 10:21:54 PM

Loved it.

Chanel

03/19/2024 12:48:00 PM

I made with fresh Russian kale from the garden. I don’t like bell pepper or onions, so I replaced with grape tomatoes. It’s delicious!

Kim

08/17/2023 03:47:28 PM

Delicious. I added veggie boulion in with the quinoa to give it a bit more flavor. Also added cherry tomatoes. I’d like to try it with roasted chickpeas too!

tksalinas

06/28/2023 10:39:17 PM

excellent, even using spinach instead the kale

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Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette Recipe