Kale and Quinoa Salad Recipe

Name: Kale and Quinoa Salad
Prep time: 5 min
Cook time: 15 min
Total time: 55 min
Yield: 6
Ingredients: 2 cups water; 1 cup quinoa; 10 leaves kale, cut into small pieces; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; 1 large garlic clove, minced; 1 teaspoon fresh cracked black pepper; 0.5 teaspoon ground sea salt; 1 cup pecans; 1 cup currants; 0.75 cup crumbled feta cheese

Cook Time: 15 minutes

Ingredients

This recipe was developed at its original yield. Ingredient amounts are automatically adjusted, but cooking times and steps remain unchanged. Note that not all recipes scale perfectly.

2 cups water
1 cup quinoa
10 leaves kale, cut into small pieces
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1 large garlic clove, minced
1 teaspoon fresh cracked black pepper
teaspoon ground sea salt
1 cup pecans
1 cup currants
cup crumbled feta cheese

Directions

Step 1: Bring water to a boil in a saucepan. Once boiling, stir in quinoa. Reduce the heat to medium-low, cover the saucepan, and cook until the water is absorbed, approximately 12 minutes.

Step 2: After cooking, remove the saucepan from the heat and let it rest, covered, for 5 minutes. Once the quinoa has rested, remove the cover and let it cool completely.

Step 3: While the quinoa is cooling, add kale to a large mixing bowl.

Step 4: In a separate bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, black pepper, and salt until the mixture emulsifies. Drizzle this dressing over the kale.

Step 5: Once the quinoa has cooled, add it to the kale along with the pecans, currants, and crumbled feta cheese. Toss everything together until well combined.

Nutrition Facts (per serving)

Nutrition Facts	Amount per serving
Calories	439
Total Fat	27g (35% Daily Value)
Saturated Fat	5g (26% Daily Value)
Cholesterol	17mg (6% Daily Value)
Sodium	397mg (17% Daily Value)
Total Carbohydrate	44g (16% Daily Value)
Dietary Fiber	6g (23% Daily Value)
Total Sugars	18g
Protein	11g (21% Daily Value)
Vitamin C	44mg (49% Daily Value)
Calcium	191mg (15% Daily Value)
Iron	5mg (29% Daily Value)
Potassium	632mg (13% Daily Value)

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

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

History of Kale and Quinoa Salad

The kale and quinoa salad is a contemporary dish that reflects the growing interest in healthy, nutrient-dense foods. Both kale and quinoa have ancient historieskale was cultivated by the Greeks and Romans over 2,000 years ago, while quinoa was a staple food of the Andean civilizations in South America. The combination of these two superfoods became popular in the West during the early 21st century, as people sought out gluten-free and plant-based meal options. The salad is often celebrated for its vibrant mix of textures and the balanced nutritional profile of its ingredients.

Regional Variations of Kale and Quinoa Salad

While kale and quinoa are native to distinct regions, their combination has become a global sensation. In the United States and Europe, kale and quinoa salads are often served as part of the healthy food movement, found on menus ranging from casual eateries to fine dining. In South America, quinoa has been a staple for centuries, and while kale isnt traditionally part of the diet, it is increasingly being incorporated into modern variations of local salads. In Mediterranean cuisine, variations of this salad may incorporate olives, cucumbers, or herbs like mint or parsley to reflect the regional tastes.

What Sets Kale and Quinoa Salad Apart

While other quinoa salads may feature ingredients like black beans or roasted vegetables, the kale and quinoa salad stands out for its inclusion of raw kale, which is often massaged to tenderize the leaves. This technique is particularly important, as kale can sometimes be tough or bitter when eaten raw. Additionally, the pairing of quinoaa complete protein with all nine essential amino acidswith the fiber-rich kale creates a well-rounded dish, unlike many salads that are carb-heavy or lacking in protein. The nuts, like pecans, and dried fruits, such as currants, further elevate the flavor profile and texture of the dish.

Where Kale and Quinoa Salad is Typically Served

Kale and quinoa salad is often served in a variety of settings, making it a versatile dish. It is a popular choice for health-conscious eaters at lunch or dinner, often found in both casual cafes and upscale restaurants. It is also a frequent feature at potlucks, picnics, and as a side dish at barbecues, where it serves as a refreshing and nutritious contrast to richer, heavier foods. Many people also enjoy it as a meal prep option due to its ability to stay fresh for several days in the refrigerator, making it an ideal choice for busy individuals.

Interesting Facts About Kale and Quinoa Salad

Kale is one of the most nutrient-dense vegetables, packed with vitamins A, C, and K, as well as fiber and antioxidants.
Quinoa, often referred to as a "pseudo-grain," is technically a seed, not a grain, and is considered a complete protein, which makes it an excellent meat alternative for vegetarians and vegans.
The practice of "massaging" kale, a common preparation technique for raw kale salads, helps break down the tough fibers and makes the leaves more tender and palatable.
Despite being a traditionally South American food, quinoa has become a global sensation in recent years, finding its way into various cuisines worldwide.
The salad can be easily customized to suit different dietary preferences. It can be made vegan by omitting feta cheese, or gluten-free, as quinoa naturally fits both categories.

Conclusion

Kale and quinoa salad is not only a delicious and versatile dish but also a nutritional powerhouse. Its popularity continues to grow due to its combination of superfoods, easy preparation, and customization options. Whether you're making it as a side dish or enjoying it as a light lunch, this salad offers a perfect balance of flavor and nutrition.

FAQ about Kale and Quinoa Salad Recipe

This salad is best stored in an airtight container in the refrigerator for up to 3 days. However, the kale can become soggy if left too long in the dressing, so it's better to store the dressing separately and mix it in just before serving.

Yes, you can prepare the quinoa and kale ahead of time. Just store them separately in the fridge. You can also prepare the dressing ahead of time and store it in a jar. Combine everything just before serving to keep the textures fresh.

Yes, you can substitute kale with other hearty greens like spinach, arugula, or Swiss chard. Keep in mind that each green has a slightly different texture and flavor, so the taste of the salad may vary.

Feel free to experiment with other ingredients. Some great additions include cherry tomatoes, cucumbers, red onions, or roasted vegetables. You can also swap the feta for goat cheese, and use dried cranberries or raisins in place of currants.

To make the kale more tender, massage it with a little salt and olive oil before adding the dressing. This helps break down the fibrous texture, making it softer and more enjoyable to eat.

Yes, you can substitute the pecans with walnuts, almonds, or even cashews. Toasting the nuts beforehand will add an extra layer of flavor to the salad.

Leftover salad can be kept in the fridge for up to 2-3 days. However, keep in mind that the quinoa and kale may absorb the dressing and become softer over time. If you prefer it more fresh, store the dressing separately and add it to the leftover salad before eating.

Yes, you can substitute Dijon mustard with yellow mustard, honey mustard, or even omit it if you prefer. The mustard adds a slight tangy flavor, so adjust according to your taste preferences.

This salad is great for meal prep. Prepare the quinoa, kale, and dressing separately, and combine them when ready to eat. This will help keep the kale fresh and prevent the salad from getting soggy.

Yes, to make this salad vegan, simply omit the feta cheese and substitute it with a plant-based alternative like vegan feta or nutritional yeast for a cheesy flavor.

Comments

cookie

10/06/2025 01:52:54 PM

Nice recipe. A nutritional powerhouse! but...Why would you not massage the kale? Massaged kale salads are everywhere. After cutting into ribbons, add 1tsp. sea salt. Massage for 2 min. It will become silky, shiny and very pliable. It's delicious!

Julie Kaehne Thomas

01/20/2017 01:59:37 AM

Cut kale in small pieces, steamed it for 1 min. Added 2 Tbsp honey to dressing. Next time I will try substituting 1/2 of the lemon juice with Red Wine Vinegar. Added only enough quinoa to taste, probably not all that was called for. Used Craisins instead of currants.

Rugby76

01/13/2023 12:17:50 AM

What kind of barbarian doesn’t massage their kale?!?!! Kidding- but seriously, massage the kale with the dressing. I also go heavy on the dressing (not quite double, but I tend to overflow my measuring spoons). I also swap in goat cheese for feta when I’m feeling a lil crazy- but only about 1/3 cup (a little crumbled goat cheese goes a long way). Nutritious n delicious!

BettyBlue

11/21/2015 01:08:41 AM

This recipe has great bones. This isn't a kapow! dish, but any issue with bland flavours might be due to too little salt or olive oil. I took the other reviewers' comments and made a few alterations to make sure it was flavourful. I massaged the kale with salt and good olive oil which made it amazing and soft. I also cooked the quinoa in vegetable stock. For the dressing, I put the garlic, salt, mustard, olive oil and lemon juice in a mortar and pestle and ground to a purée and added some dried herbs. Then it sat for the 15 minutes it took the quinoa to cook which helps the garlic flavour get into the dressing. I prefer walnuts, so toasted them in the stove before adding. I ate the salad warmed from the quinoa, which was amazing. In the future I will add some cherry tomatoes. Delicious.

Cynthia Bridges Coffey

01/01/2020 10:29:08 PM

This salad is AMAZING. Before adding the dressing, I massaged the kale with a little olive oil and salt. I was trying to use what I had on hand, so I subbed craisins for the currants, stilton for the feta, and almonds for the pecans. One of the best salads I've ever had!

Judy

08/23/2021 10:06:43 PM

Preferred cranberries to currants. Also needed to add some balsamic vinegar to enhance taste. If kale leaves are big only need half. Also needs more dressing.

Curt Miner

09/07/2017 12:39:48 AM

Absolutely delicious. I took the advice of another reviewer and massaged the kale with a teaspoon of sea salt. Great advice. It made the kale much more palatable. Also, we didn't have currents, so I substituted dried Michigan cherries. I'll be making this again. Healthy and delectable!

BlueUdon4926

07/09/2023 08:18:53 PM

Very good! Also very time consuming, but there’s enough there for several meals. I read some massaged the kale, never heard of that before, but I did put it in my food processor and it worked great, made it glossy and lovely. I just used corn syrup, as that’s all I had, and honey mustard sauce instead of just mustard. I also didn’t have feta or currants, and I didn’t add any water or oil to the dressing, it’s good without it. I roasted my pecans for extra flavour. Thanks for the recipe!

Beth

04/21/2023 12:27:20 PM

Lord I hate reviewers who immediately go into their list of substitutions, but here I go. I don't care for feta, so I use goat cheese and I can't always find currants, but raisins work fine. That said, I've been making this for years and taking it to gatherings and it's always a hit. You can put it all into a gallon ziplock to both mix and transport. On rare occasions, I've thrown in some shredded chicken to make a complete meal.

shortbaker

07/28/2020 02:22:19 AM

We loved this easy salad. I will make it again and take to potlucks. I did add tomatoes because we had some and it was nice color. I also massaged the kale and put the quinoa in warm. It was excellent. A true keeper

Beth Miller

03/31/2015 06:08:24 PM

I used fresh kale from the garden, however, next time I will use more kale than what is listed on this recipe. The salad was more quinoa than kale, and I would prefer it with more kale than quinoa. The salad dressing was not the greatest. I added some white balsamic vinegar and that seemed to make it taste better. I liked the Best Greek Quinoa Salad, Quinoa & Black Bean, and Mediterranean Quinoa Salad recipes on this website better than this one. TIPS: From what I read on the other recipes, it's best to rinse water over the quinoa before cooking. I also set aside the stalks and ribs of the kale for my morning green drink and only use the leafy tender part in salads.

QuirkyBean5728

01/07/2025 03:43:02 PM

This is a great salad. I also use cranberries. I put the chopped kale in the quinoa pot when letting it rest, covered for 5 minutes. It wilts it perfectly

flowers23

12/16/2024 12:32:06 AM

This recipe was a hit at our family Christmas dinner! I did as some others suggested and put some salt and lemon juice on the kale and then massaged it. Great as a side or would be a great base for grilled chicken.

Sally

08/25/2024 07:24:41 PM

Sometimes I use the currents because they’re hard to get. I had to order some, but I also use dried cranberries in there and sometimes some slivered almonds along with the pecans sometimes and sometimes I add a little bit more olive oil, mustard and garlic and lemon cause it feels a little dry at times, but I really love the recipe I’ve made it twice and then a friend of mine has something just like that I’ve made love the combination.

FootieMom

07/13/2024 10:48:31 PM

I added fresh basil & slightly steam wilted the Kale

Lisa Baker

04/15/2024 10:26:23 PM

This recipe is amazing! I made it for lunch, and it was gone in minutes. It’s so flavorful, and the texture is perfect. I love how easy it is to follow, even on busy days.

Maya

02/17/2023 01:29:20 AM

Really great hearty salad. Flavors work together well, but I feel like the dressing needs something a little sweet as well. Might try to add some maple syrup next time I make it!

Beth

01/26/2023 04:05:06 PM

Can use dried cranberries instead of currents

Vegcook

09/15/2022 11:02:20 PM

Tasty and virtuous. I’ll make it again but will make 50% more dressing next time. I find it a bit dry. Definitely massage the kale with the dressing and let it sit while the quinoa cools.

msmog

08/10/2022 06:35:38 AM

YUM!!!! I massaged the kale, that was the only change.

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