Fresh Healthy Kale Quinoa Salad Recipe

Delight in this vibrant kale quinoa salad bursting with colorful, healthful ingredients. Fresh kale, red cabbage, and diced red bell pepper combine with protein-packed quinoa, all enlivened by a zesty lemon dressing. Toasted sunflower seeds provide a satisfying crunch to every mouthful, making this plant-based dish an irresistible, nutrient-rich treat.

I get really excited about this fresh healthy kale quinoa salad recipe. I love how its packed with nutritional goodness and is so easy to whip up.

I always start with 1 cup of rinsed quinoa cooked in 2 cups of water or low-sodium veggie broth till its fluffy. Then, I toss in a large bunch of kale (washed, de-stemmed and chopped), 1/2 cup of thinly sliced red cabbage, and a diced red bell pepper which gives it that nice crunchy texture.

For a punch of flavor, I add 1/2 cup of chopped fresh parsley, 1/4 cup of extra virgin olive oil, 1/4 cup of fresh lemon juice (about 2 lemons) and a minced garlic clove. Seasoning with salt and pepper and finishing with 1/4 cup toasted sunflower or pumpkin seeds makes this dish a true nutrient dense meal.

It brings to mind all those healthy summer salad recipes with a zingy lemon dressing thats simply irresistible.

Why I Like this Recipe

I really love this recipe for a bunch of reasons. First, I appreciate how healthy it is. I mean, the mix of quinoa, kale, and colorful veggies makes it feel like I’m doing something good for my body. Second, it’s super easy to whip up—even when I’m in a rush. The ingredients come together quickly, and that lemon dressing adds a tangy punch that makes every bite interesting. Lastly, I enjoy the crunch from the toasted seeds; it gives the salad a fun texture that sets it apart from boring greens. This kale quinoa salad is my go-to dish when I need something fast, nutritious, and full of flavor.

Ingredients

• Quinoa: A protein-rich grain boasting fibre and carbs to fuel your day.
• Kale: A dark leafy green loaded with vitamins and antioxidants for vitality and health.
• Red cabbage: Crisp, fiber-filled vegetable adding vibrant color and supporting digestion naturally.
• Red bell pepper: Sweet and crunchy, providing a boost of vitamin C and flavor.
• Parsley: Fresh herb delivering vitamin K and a subtle, zesty herbal note.
• Extra virgin olive oil: Healthy fats enhancing texture and taste with a smooth Mediterranean flavor.
• Lemon juice: Tangy and refreshing, enriching salad with vitamin C and bright acidity.
• Toasted seeds: Add crunch, fiber and extra protein while balancing the salad perfectly.

Ingredient Quantities

• 1 cup quinoa (rinsed)
• 2 cups water or low-sodium veggie broth
• 1 large bunch kale (washed, de-stemmed and chopped)
• 1/2 cup thinly sliced red cabbage
• 1 red bell pepper (diced)
• 1/2 cup chopped fresh parsley
• 1/4 cup extra virgin olive oil
• 1/4 cup fresh lemon juice (about 2 lemons)
• 1 garlic clove (minced)
• Salt and pepper to taste
• 1/4 cup toasted sunflower seeds or pumpkin seeds

How to Make this

1. Rinse 1 cup quinoa and put it in a medium pot with 2 cups water or low-sodium veggie broth. Bring it to a boil then lower the heat and simmer for about 15 minutes until the liquid is absorbed.

2. While the quinoa is cooking, chop the large bunch of kale by first washing it, removing the stems, and roughly chopping it into bite-sized pieces.

3. Thinly slice 1/2 cup red cabbage and dice 1 red bell pepper into small pieces.

4. In a large bowl, combine the chopped kale, red cabbage, red bell pepper, and 1/2 cup chopped fresh parsley.

5. In a small bowl, whisk together 1/4 cup extra virgin olive oil, 1/4 cup fresh lemon juice (from about 2 lemons), 1 minced garlic clove, and some salt and pepper to taste.

6. Once the quinoa is done, fluff it with a fork and allow it to cool just a bit so you dont end up wilting the greens.

7. Pour the lemon dressing over the combined vegetables and toss really well so every piece gets a bit of flavor.

8. Add the cooked quinoa to the large bowl with the veggies and dressing and mix it up until everything is evenly distributed.

9. Finally, sprinkle 1/4 cup toasted sunflower seeds or pumpkin seeds over the salad and give it one last gentle toss.

10. Let the salad sit for a few minutes to allow the flavors to meld then serve it as a healthy side or a hearty main dish.

Equipment Needed

1. Colander for rinsing the quinoa and washing the kale
2. Medium pot for cooking the quinoa on the stove
3. Knife for chopping kale, cabbage, bell pepper, garlic, and parsley
4. Cutting board for all the chopping work
5. Large mixing bowl for combining the veggies and quinoa
6. Small bowl for whisking together the lemon dressing
7. Whisk for blending the dressing ingredients
8. Fork for fluffing the quinoa after it cooks
9. Measuring cups for accurate portions of quinoa, water, oil, lemon juice, and seeds
10. Citrus juicer for extracting fresh lemon juice if you have one

FAQ

Fresh Healthy Kale Quinoa Salad Recipe Substitutions and Variations

• If you dont have quinoa, try swapping it for couscous or brown rice.
• If kale is hard to find, baby spinach or Swiss chard can work just fine.
• No low-sodium veggie broth on hand? Water with a tiny bit of bouillon works great.
• Out of extra virgin olive oil? Avocado oil is an awesome substitute sometimes.
• If you dont have fresh lemon juice, a bit of lime juice or even a splash of apple cider vinegar does the trick.

Pro Tips

1. Try massaging the kale with a bit of the dressing before tossing it with the rest of the salad. It helps break down some of the toughness and makes it taste better.
2. When cooking the quinoa, make sure its completely cooled before mixing it with the veggies so you dont accidentally wilt the greens.
3. Toast your seeds right before serving for an extra crunch and even a little boost of flavor, instead of letting them sit all day.
4. If you want a tangier kick, let the lemon juice sit with the garlic and oil for a few minutes to really let those flavors mix and get more intense.