Kale Salad with Quinoa

If you’re on the lookout for a nutritious, vibrant dish that brings together the earthiness of kale and the nutty flavor of quinoa, you’ve landed in the right place. This Kale Salad with Quinoa is not only a feast for the eyes but also a powerhouse of nutrients. With its delightful crunch, succulent sweetness from apples, and the satisfying crunch of walnuts, this salad is bound to become a staple in your kitchen. Perfect for meal prep, a light lunch, or a side dish at dinner, this recipe has it all. Let’s dive into the goodness of this kale salad!

The Upside of Kale Salad with Quinoa

Kale is often hailed as a superfood, packed with vitamins A, C, and K, along with antioxidants that help combat inflammation. When paired with quinoa, a complete protein that contains all nine essential amino acids, you have a meal that is not only filling but also incredibly beneficial for your health. The addition of apples provides a refreshing sweetness, while walnuts and hemp hearts add healthy fats and a satisfying crunch. Together, they create a well-rounded dish that is both delicious and nourishing.

The Essentials

• 4 oz kale, chopped
• 1 medium semi-sweet apple, diced
• 1 cup cooked quinoa (heaping 1/3 cup uncooked)
• 1/2 cup toasted walnuts, roughly chopped
• 1/2 cup hemp hearts
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 1 tbsp maple syrup
• 1 tsp mustard
• 1 medium garlic clove, minced
• 1/2 tsp sea salt
• 1/4 tsp pepper

Setup & Equipment

• Large mixing bowl: for combining all the ingredients.
• Cutting board and knife: for chopping kale and dicing the apple.
• Medium saucepan: for cooking quinoa.
• Measuring cups and spoons: to ensure accurate ingredient measurements.
• Serving dish: to present your beautiful salad.

Make Kale Salad with Quinoa: A Simple Method

Step 1: Prepare the Quinoa

Start by rinsing 1/3 cup of uncooked quinoa under cold water. This helps remove its natural coating, which can make it taste bitter. Then, in a medium saucepan, add the rinsed quinoa and 2/3 cup of water. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until the water is absorbed. Once cooked, fluff it with a fork and set aside to cool.

Step 2: Chop the Kale

While the quinoa is cooking, wash and chop your kale into bite-sized pieces. Remove any tough stems, as they can be quite fibrous. Place the chopped kale in a large mixing bowl.

Step 3: Add the Apple and Nuts

Dice your semi-sweet apple and add it to the bowl with the kale. Toss in the toasted walnuts as well. If you haven’t toasted the walnuts yet, simply do so in a dry skillet over medium heat for a few minutes until fragrant and slightly golden.

Step 4: Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, maple syrup, mustard, minced garlic, sea salt, and pepper until well combined.

Step 5: Combine Everything

Add the cooked quinoa and hemp hearts to the large mixing bowl with the kale, apples, and walnuts. Drizzle the dressing over the top and toss everything together until well coated. Ensure the kale is nicely massaged with the dressing to soften it slightly.

Step 6: Serve and Enjoy!

Transfer your beautiful Kale Salad with Quinoa to a serving dish and enjoy immediately, or let it chill in the refrigerator for a bit to meld the flavors together. This salad is perfect for meal prep, as it holds up well in the fridge for a few days.

How to Make It Lighter

• Use less olive oil: Reduce the olive oil by half for a lighter dressing.
• Skip the maple syrup: The natural sweetness from the apple may be enough.
• Increase the veggies: Add more veggies like cucumbers or bell peppers for extra crunch and nutrients.
• Use lemon zest: A little lemon zest can enhance flavor without additional calories.

Errors to Dodge

When making your Kale Salad with Quinoa, here are some common pitfalls to avoid:

• Not rinsing the quinoa: This can lead to a bitter taste that detracts from the salad.
• Using tough kale: Always choose fresh, tender kale and remove any thick stems.
• Overdressing the salad: Start with less dressing and add more to taste; it’s easier to add than to take away.
• Skipping the massage: Massaging the kale with the dressing makes it more palatable and easier to digest.

Refrigerate, Freeze, Reheat

This Kale Salad with Quinoa is incredibly versatile when it comes to storage:

• Refrigerate: Store in an airtight container for up to 3 days. The flavors will continue to meld together.
• Freeze: While the salad is best fresh, you can freeze individual portions of quinoa and kale separately. Thaw and combine before serving.
• Reheat: If you prefer your salad warm, gently reheat the quinoa in the microwave and serve it mixed with the other ingredients.

Helpful Q&A

Can I use a different type of green instead of kale?

Absolutely! Spinach or arugula are great alternatives. Just keep in mind that they have different flavors and textures.

How can I add protein to this salad?

To boost the protein content, consider adding chickpeas, grilled chicken, or tofu. Each option will complement the existing flavors beautifully.

What can I use instead of maple syrup for sweetness?

Honey or agave syrup can be used as alternatives, but keep in mind that they will slightly alter the flavor profile of the dressing.

Can I prepare this salad in advance?

Yes! You can prepare the ingredients and store them separately. Mix the salad just before serving for the best texture, especially if you’re using kale.

More Recipes You’ll Love

• Chickpea Salad
• Zucchini Noodles with Pesto
• Vegan Chocolate Cake
• Blueberry Banana Bread

In Closing

The Kale Salad with Quinoa is a delightful fusion of flavors and textures that you can enjoy any day of the week. It’s not only easy to prepare but also adaptable to your taste preferences and dietary needs. With its nutritional benefits, this salad stands out as a wholesome option for anyone seeking a delicious meal that keeps energy levels high and cravings at bay. Remember, the best part about this salad is how it can be customized, so feel free to play around with different ingredients and dressings. Enjoy creating your version of this vibrant Kale Salad with Quinoa!