Description
Easy Kale Quinoa Salad with Lemon Dressing is a refreshing, nutrient-dense dish combining fresh kale, fluffy quinoa, and a bright lemon dressing. This versatile plant-based salad is perfect for quick lunches, meal prepping, or as a vibrant side, offering wholesome nutrition and zesty citrus flavors that invigorate your palate.
Ingredients
Scale
Salad Ingredients
- 1 cup quinoa (rinsed)
- 2 cups water
- 4 cups fresh kale leaves, stems removed and chopped
- 1 cup cherry tomatoes, chopped
- 1 cup cucumber, diced
- 1/4 cup red onion, finely diced
- 1/4 cup fresh parsley, chopped
- 2 tablespoons sunflower seeds (optional)
Lemon Dressing
- 1/4 cup natural lemon juice (freshly squeezed)
- 3 tablespoons olive oil
- 1 clove garlic, minced (natural)
- Salt, to taste
- Black pepper, to taste
- Small pinch natural gelling agent (optional)
Instructions
- Prepare the Quinoa: Rinse 1 cup of quinoa thoroughly under cold water to remove any bitterness. Place it in a pot with 2 cups of water, bring to a boil, then reduce to a simmer and cover. Cook for 15 minutes or until the water is absorbed and the quinoa is fluffy. Let it rest covered for 5 minutes, then fluff with a fork and allow it to cool to room temperature before mixing.
- Massage the Kale: Wash and dry kale leaves, remove the stems, then chop finely and place in a large bowl. Add a pinch of salt and massage the kale with your hands for 2 to 3 minutes until it softens and becomes vibrant green, improving digestibility and texture.
- Prepare the Lemon Dressing: In a small bowl, whisk together freshly squeezed natural lemon juice, 3 tablespoons of olive oil, one minced garlic clove, salt, and black pepper to taste. Stir in a small pinch of natural gelling agent if you prefer a thicker dressing that clings better to the salad.
- Combine Salad Ingredients: Add the cooled quinoa to the softened kale, then stir in chopped cherry tomatoes, diced cucumber, finely chopped red onion, and fresh parsley. Pour the lemon dressing over the mixture and toss gently until everything is well combined and evenly coated.
- Garnish and Serve: Sprinkle sunflower seeds or your choice of nuts on top for added crunch. Taste and adjust seasoning with additional salt and pepper if needed, then serve immediately or chill for 20 minutes to let the flavors meld.
Notes
- Allow quinoa to rest covered after cooking for 5 minutes, then fluff with a fork to keep a light texture.
- Massage kale well to reduce bitterness and improve texture.
- Adjust the lemon juice and olive oil ratio in the dressing to suit your preferred tanginess.
- Fresh parsley or mint adds aromatic brightness to the salad.
- Cook quinoa and prepare dressing ahead of time to reduce assembly time later.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Appetizers
- Method: Boiling
- Cuisine: International
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 3g
- Sodium: 180mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 0mg
Keywords: kale salad, quinoa salad, lemon dressing, plant-based salad, healthy salad, gluten free, easy salad, vegan salad, fresh greens
