Kale and Quinoa Protein Salad

Name: Kale and Quinoa Protein Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 4 cups kale, chopped; 1 cup cooked quinoa; 1/2 cup cherry tomatoes, halved; 1/2 cucumber, diced; 1/4 cup red onion, thinly sliced; 1/2 cup roasted chickpeas; 3 tablespoons olive oil; Juice of 1 lemon; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

I often find myself craving a fresh, nutrient-packed salad, and the Kale and Quinoa Protein Salad is my go-to recipe. It's loaded with vibrant greens, hearty quinoa, and a zesty dressing that elevates the dish. What I love most about this salad is how it’s satisfying enough to be a meal on its own, yet light enough to enjoy any time of day. Plus, it’s a breeze to make, requiring minimal prep time while delivering maximum flavor and health benefits.

Created by

Ella

Last updated on 2026-02-09T17:17:27.413Z

I remember the first time I discovered the combination of kale and quinoa in a salad. It was at a local café, and I was amazed by how well the nutritious ingredients worked together. The nuttiness of the quinoa complements the crispness of the kale perfectly, and I had to recreate it at home. I experimented with various dressings and finally settled on a light lemon-olive oil mix that balances everything beautifully.

Whenever I make this salad, I love to top it with some roasted chickpeas for added texture and protein. The key is to let the kale marinate a bit with the dressing, which helps to soften it and enhances the flavors. Trust me; you’ll have a satisfying dish that both tastes and feels good!

Why You Will Love This Recipe
Nutritious ingredients packed with vitamins and minerals
Zesty dressing that brings all the flavors together
A versatile salad that's perfect as a meal or side

The Importance of Massaging Kale

Massaging kale is a crucial step that transforms its texture and flavor. By gently rubbing the leaves with salt, you break down the fibrous structure, making the kale more tender and easier to enjoy raw. Aim for 2-3 minutes of massaging; you’ll notice the leaves darken in color and shrink slightly. This process not only enhances the taste but also makes the kale more digestible, ensuring you receive all its nutritional benefits.

For those who might find kale too bitter or tough, consider using a softer green like spinach or baby kale for a milder flavor. However, if you're using regular kale, don't skip the massaging process—it's key to achieving a balanced dish that doesn't overwhelm your palate.

Why Quinoa Matters

Quinoa not only provides a significant protein boost in this salad but also contributes essential amino acids, making it a complete protein source. This is particularly beneficial for vegetarians and vegans looking to maintain a balanced diet. Ensure that your quinoa is properly rinsed before cooking to remove any bitterness from the saponins found on its surface, which can affect the flavor. A light, fluffy texture is what you should aim for once it's cooked.

For a nutty flavor, consider toasting the quinoa in the saucepan for a few minutes before adding water. This simple step can elevate the overall taste of your salad. If you're looking for alternatives, farro or barley can also serve as hearty substitutes, each bringing its own earthy flavor and texture.

Ingredients

Gather your fresh ingredients for this vibrant and healthy salad!

Salad Ingredients

4 cups kale, chopped
1 cup cooked quinoa
1/2 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 cup red onion, thinly sliced
1/2 cup roasted chickpeas

Dressing Ingredients

3 tablespoons olive oil
Juice of 1 lemon
1 teaspoon Dijon mustard
Salt and pepper to taste

Enjoy assembling the ingredients for a delicious and nutritious salad.

Instructions

Follow these simple steps to prepare your Kale and Quinoa Protein Salad!

Prepare the Quinoa

Rinse the quinoa under cold water. In a saucepan, combine 1 cup of rinsed quinoa with 2 cups of water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let cool.

Massage the Kale

In a large bowl, add the chopped kale along with a pinch of salt. Using your hands, massage the kale for about 2-3 minutes until it softens and darkens in color.

Mix Salad Ingredients

Add the cooked quinoa, cherry tomatoes, cucumber, red onion, and roasted chickpeas to the bowl with the kale. Toss gently to combine.

Prepare the Dressing

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until well blended.

Dress the Salad

Pour the dressing over the salad mixture. Toss everything together until the salad is evenly coated with the dressing. Taste and adjust seasoning as needed.

Serve

Serve the salad immediately or let it chill in the fridge for 10-15 minutes to enhance the flavors before serving.

Enjoy your freshly made Kale and Quinoa Protein Salad!

Pro Tips

Feel free to customize this salad by adding your favorite nuts or seeds for extra crunch. It also makes a great meal prep option
just store the dressing separately until ready to serve.

Make-Ahead and Storage Tips

This salad is an excellent make-ahead option! You can prepare the quinoa and roast the chickpeas in advance, storing them in the refrigerator for up to four days. The kale can also be massaged ahead of time—just ensure you do so a few hours before serving to preserve its freshness without wilting.

If you're planning to store leftovers, keep the dressing separate. Mix it in just before serving to maintain the salad's crisp texture. In the fridge, the kale will remain vibrant while the flavors meld beautifully over time, making it even more delicious the next day.

Serving Suggestions

This Kale and Quinoa Protein Salad shines on its own but pairs wonderfully with grilled chicken or fish for a more substantial meal. For a vegetarian option, try adding slices of avocado or a sprinkle of feta cheese for creaminess. You could also incorporate seasonal veggies like bell peppers or shredded carrots to enhance the visual appeal and increase the nutrient profile of the dish.

If you want to get creative, try swapping out the dressing with a tahini or yogurt-based alternative. These dressings add creaminess and balance well with the hearty flavors of quinoa and kale, providing a different twist each time you make this salad.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, you can prepare the salad in advance, but it's best to add the dressing just before serving to prevent the kale from wilting.

→ How can I make this salad vegan?

This recipe is already vegan, as all the ingredients used are plant-based.

→ What can I substitute for quinoa?

You can substitute quinoa with cooked farro, bulgur, or even brown rice if desired.

→ Is this salad gluten-free?

Yes, as long as the quinoa is certified gluten-free, this salad is a great gluten-free option.