Quinoa and Kale Salad: A Protein-Packed Superfood Meal

This quinoa and kale salad is a powerhouse of nutrients, combining protein-rich quinoa with hearty kale and a tangy dressing. It’s perfect for a light lunch, dinner, or meal prep!

• Total Time: 20 minutes
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Servings: 4

Ingredients

For the Salad:

1. 1 cup quinoa (rinsed and cooked)
2. 2 cups kale (stems removed, chopped)
3. 1 cup cherry tomatoes (halved)
4. 1/2 avocado (sliced)
5. 1/4 cup almonds or pumpkin seeds (toasted)
6. 1/4 cup feta cheese (optional)

For the Dressing:

1. 3 tbsp olive oil
2. 2 tbsp fresh lemon juice
3. 1 tsp Dijon mustard
4. 1 tsp maple syrup or honey
5. Salt and black pepper to taste

Step-by-Step Instructions

1. Cook the Quinoa:
   In a medium saucepan, bring 2 cups of water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 10-12 minutes until the water is absorbed. Fluff with a fork and let cool.
2. Massage the Kale:
   Place chopped kale in a large bowl. Drizzle with a teaspoon of olive oil and gently massage with your hands for 1-2 minutes until softened.
3. Prepare the Dressing:
   In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, maple syrup, salt, and black pepper until smooth.
4. Assemble the Salad:
   In the bowl with kale, add the cooked quinoa, cherry tomatoes, avocado slices, and toasted almonds or pumpkin seeds. Drizzle with dressing and toss gently to combine.
5. Serve:
   Garnish with feta cheese (if using) and serve immediately. Enjoy fresh or chilled!

Nutritional Information (per serving)

• Calories: 290
• Protein: 9 g
• Fat: 14 g
• Carbohydrates: 32 g
• Fiber: 6 g
• Sugar: 4 g

Vitamins and Benefits

Contains:

• Protein (quinoa): Supports muscle repair and growth.
• Iron (kale): Boosts energy and supports red blood cell production.

Benefits:
This salad is high in plant-based protein, fiber-rich, and packed with vitamins, making it a great option for a balanced and nutritious meal.

Kale is considered one of the most nutrient-dense foods on the planet, containing more vitamin C per gram than an orange!

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Keep the dressing separate until ready to serve to maintain freshness.

FAQ

Can I make this salad ahead of time?
“Yes! Just store the dressing separately and add before serving.”

Can I use a different green instead of kale?
“Yes, try spinach, arugula, or mixed greens for a variation.”

What protein can I add to make it more filling?
“Grilled chicken, tofu, or chickpeas are great protein-packed additions.”