I fell for this salad the first time I made it. It’s the kind of bowl that feels substantial without being heavy, bright without being finicky. Between the chewy, massaged kale and the nutty quinoa, every bite has texture and purpose.
It’s one of my weekday favorites because it assembles quickly and travels well. The dressing is simple but balanced: olive oil, lemon, a touch of maple for sweetness, and mustard to bind everything together. Small techniques—like massaging the kale and toasting the walnuts—make a big difference.
What You’ll Need
Below I list the ingredients and a few quick notes on their roles. Read the recipe through once before you start so you can line everything up.
Ingredients
- 4 oz. kale — the base of the salad; massaging it softens the leaves and reduces bitterness.
- ½ tsp. sea salt — used for massaging the kale to help tenderize it.
- 1 medium semi-sweet apple, diced — adds crunch and a bright, sweet-tart contrast.
- 1 cup cooked quinoa (heaping ¼ cup of uncooked) — provides body and a nutty, protein-rich base.
- ½ cup toasted walnuts — bring crunch and toasted flavor; toasting sharpens their aroma.
- ¼ cup hemp hearts — a soft, nutty protein boost and a subtle creaminess.
- ¼ cup olive oil — the dressing’s fat; helps carry flavor and coat the salad.
- 2 tbsp lemon juice — brightens the dressing and balances the oil.
- 1 tbsp maple syrup — a natural sweetener that rounds the lemon’s acidity.
- 1 tsp mustard — adds a gentle bite and helps emulsify the dressing.
- 1 medium garlic clove, minced — for a savory lift; mince finely so it disperses evenly.
- ¼ tsp. sea salt — seasoning for the dressing; separates from the salt used to massage the kale.
- ¼ tsp. pepper — finishes the dressing with a bit of heat.
Kale Salad with Quinoa: Step-by-Step Guide
- Prepare the kale: remove and discard the stems from 4 oz kale, rinse the leaves under cold water, and dry them (spin in a salad spinner or pat with paper towels). Roll the leaves into a tight bundle and slice crosswise into thin strips. Place the sliced kale in a large mixing bowl and sprinkle with ½ tsp sea salt. Massage the kale with your hands for 2–3 minutes, until the leaves soften and darken. Set aside.
- Core and dice 1 medium semi-sweet apple and add it to the bowl with the massaged kale.
- Make the dressing: in a small jar or bowl combine ¼ cup olive oil, 2 tbsp lemon juice, 1 tbsp maple syrup, 1 tsp mustard, 1 minced medium garlic clove, ¼ tsp sea salt, and ¼ tsp pepper. Secure the lid and shake (or whisk) until the dressing is well combined and slightly emulsified.
- Add the remaining salad ingredients to the bowl: 1 cup cooked quinoa, ½ cup toasted walnuts, and ¼ cup hemp hearts.
- Pour the dressing over the salad and toss thoroughly until the kale, apple, quinoa, walnuts, and hemp hearts are evenly coated.
- Taste and serve immediately.
Top Reasons to Make Kale Salad with Quinoa
This salad hits several marks that matter day-to-day. First, it’s balanced: leafy greens, a whole grain, healthy fats, and a little fruit. That makes it filling enough for a solo lunch but light enough as a side at dinner. Second, it’s approachable—no complicated techniques or hard-to-find ingredients. You do one small ritual (massaging the kale) and get big returns in texture. Third, it travels well: make the dressing separately and toss when you arrive, and the components keep their texture.
Finally, it’s forgiving. You can batch cook the quinoa, toast a bowl of nuts, and keep hemp hearts on hand, so assembling this comes together quickly on busy days. The flavors are straightforward and crowd-pleasing: lemon brightens, maple rounds, mustard ties, and garlic deepens.
What to Use Instead
This recipe is flexible. If you want to change one element without rewriting the whole bowl, here are simple swaps that preserve the spirit of the salad.
- Quinoa: any cooked grain or seed will work in a pinch—use what you already have on hand for a similar texture and heft.
- Walnuts: if nuts are an issue, omit them and increase the hemp hearts for extra texture and protein.
- Apple: swap for another crisp fruit or vegetable if you prefer a different sweetness or texture.
- Dressing: you can adjust the acid or sweetener to taste—less lemon for a gentler flavor, more maple for sweetness, or a splash of vinegar if you like a sharper tang.
Setup & Equipment
Gather these tools before you start to make assembly smooth.
- Large mixing bowl — for massaging the kale and tossing the salad.
- Salad spinner or clean kitchen towels — to dry the kale after rinsing.
- Sharp knife and cutting board — for slicing the kale and dicing the apple.
- Small jar with lid or whisk — to emulsify the dressing quickly.
- Saucepan for cooking quinoa — make sure you have a lid to steam it properly.
- Pan for toasting walnuts — a dry skillet lets you toast quickly and control the heat.
Things That Go Wrong
Every recipe has a handful of common missteps. Here’s how to avoid them and how to fix them if they happen.
- Undermassaged kale: if the leaves stay tough and bitter, they likely need more time and salt. Massage for another minute or two until they soften and visibly darken.
- Soggy salad: adding hot quinoa straight from the pot can wilt the kale and make things soggy. Cool the quinoa slightly before mixing if you prefer a crisper texture.
- Dressing separates: if your dressing looks split, shake it again or whisk vigorously to re-emulsify. A small teaspoon of mustard helps bind oil and acid.
- Over-toasted walnuts: nuts can go from fragrant to bitter quickly. Toast on medium-low, stirring frequently, and remove them the moment you smell toasted aroma.
- Too salty or bland: taste as you go. The recipe uses salt in two places—one for massaging kale and another in the dressing—so adjust final seasoning after tossing.
Tailor It to Your Diet
This bowl adapts easily to different dietary needs without sacrificing flavor. It’s naturally gluten-free and vegetarian. If you need to make it nut-free, omit the walnuts and increase the hemp hearts for a similar texture and protein boost. For lower fat, reduce the olive oil in the dressing and add a splash of water or extra lemon to maintain volume and tang.
If you follow a high-protein or fuller meal plan, keep the quinoa and hemp hearts and consider adding a protein you prefer. For a night when you want it lighter, skip the walnuts altogether and allow the apple and hemp hearts to carry the crunch.
What I Learned Testing
I tested this salad several times and learned that small details matter most. Massaging the kale with salt is non-negotiable; it transforms the leaves into something tender and pleasant to eat. The type of apple matters—semi-sweet varieties give the right balance of acidity and sugar without overwhelming the dressing.
Toast the walnuts just before assembling for peak aroma. Quinoa benefits from resting after cooking; it firms up slightly and flakes better when mixed in. Finally, make the dressing in a jar: it’s faster, cleaner, and easier to adjust by taste—shake, taste, and tweak.
Meal Prep & Storage Notes
This salad stores well when you separate components. Keep the dressing in a sealed jar in the fridge and the salad base (kale, apple, quinoa, hemp hearts, walnuts) in an airtight container. Massaged kale keeps its texture for a couple of days, so you can assemble the bowl in advance and toss with dressing right before eating.
Use within 2–3 days for best texture. If the salad absorbs the dressing and you want to revive some bite, add a squeeze of fresh lemon and a quick toss. Leftovers are best served cold or at room temperature; reheating will soften the kale and change the texture.
Common Qs About Kale Salad with Quinoa
- Can I make this ahead of time? Yes. Store the salad and dressing separately and toss when ready to eat to preserve crunch and freshness.
- Is the salad vegan? Yes. The ingredients listed are plant-based.
- How do I cook the quinoa? Cook it according to package directions. The recipe calls for 1 cup cooked, which starts with a heaping ¼ cup uncooked quinoa.
- Can I skip the massage step? You can, but the texture will be firmer and slightly bitter. Massaging makes the kale soft and more palatable.
- How long will it last? When stored properly, 2–3 days in the fridge is realistic; the dressing can keep longer on its own.
Final Bite
This Kale Salad with Quinoa is my go-to when I want something that feels thoughtful and substantial without fuss. It rewards the small attentions—massaging the kale, toasting the walnuts, and whisking the dressing—and forgives a busy week. Make a big batch of quinoa on the weekend and you’ll find this salad comes together in minutes for lunches and easy dinners. Enjoy it as written or treat it as a template: once you know the core technique, it’s easy to make it your own.
Kale Salad with Quinoa
Ingredients
Ingredients
- 4 oz.kale
- 1/2 tsp.sea salt
- 1 mediumsemi-sweet apple diced
- 1 cupcooked quinoa heaping 1/4 cup of uncooked
- 1/2 cuptoasted walnuts
- 1/4 cuphemp hearts
- 1/4 cupolive oil
- 2 tbsp.lemon juice
- 1 tbsp.maple syrup
- 1 tsp.mustard
- 1 mediumgarlic clove minced
- 1/4 tsp.sea salt
- 1/4 tsp.pepper
Instructions
Instructions
- Prepare the kale: remove and discard the stems from 4 oz kale, rinse the leaves under cold water, and dry them (spin in a salad spinner or pat with paper towels). Roll the leaves into a tight bundle and slice crosswise into thin strips. Place the sliced kale in a large mixing bowl and sprinkle with ½ tsp sea salt. Massage the kale with your hands for 2–3 minutes, until the leaves soften and darken. Set aside.
- Core and dice 1 medium semi-sweet apple and add it to the bowl with the massaged kale.
- Make the dressing: in a small jar or bowl combine ¼ cup olive oil, 2 tbsp lemon juice, 1 tbsp maple syrup, 1 tsp mustard, 1 minced medium garlic clove, ¼ tsp sea salt, and ¼ tsp pepper. Secure the lid and shake (or whisk) until the dressing is well combined and slightly emulsified.
- Add the remaining salad ingredients to the bowl: 1 cup cooked quinoa, ½ cup toasted walnuts, and ¼ cup hemp hearts.
- Pour the dressing over the salad and toss thoroughly until the kale, apple, quinoa, walnuts, and hemp hearts are evenly coated.
- Taste and serve immediately.
Equipment
- Large Mixing Bowl
- salad spinner (optional)
- small jar or bowl
- Whisk
- Knife
- Cutting Board
Notes
Add other toppings.You can add raisins or dried cranberries, cucumbers, carrots, radishes, or avocados. Just cut everything to a uniform size.
Substitute other nuts.Instead of walnuts, you can use toasted almonds, pine nuts, pecans, or cashews. Make sure you toast them to get that extra layer of flavor.
Use other dressings.I love this tangy and sweet homemade dressing, but you can use others instead if you prefer. Try thisNo Oil Balsamic Salad DressingorRaspberry Vinaigrette Dressing.
