Let me share my favorite Kale Salad With Quinoa that is bursting with flavor and rich textures. I used massaged kale, tricolour quinoa, chickpeas, red bell pepper, cucumber, and cherry tomatoes tossed with a tangy lemon vinaigrette. Feta cheese and sunflower seeds add an absolutely playful crunch to every bite.

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Why I Like this Recipe

1. I love that this salad is super healthy and packed with a bunch of different nutrients that make me feel energized all day.
2. I really dig the mix of textures – the soft massaged kale, crunchy veggies, and sunflower seeds just make every bite fun.
3. I appreciate how easy it is to meal prep; I can throw it together ahead of time and have a tasty, ready-to-eat lunch.
4. I enjoy the fresh, tangy kick from the lemon vinaigrette, which perfectly ties all of the flavors together.

Say goodbye to boring salads! This Kale Quinoa and Chickpea Salad is jam-packed with flavor, texture and nutrition. I mean, the massaged kale softens up in this cool way and when u mix it with quinoa, chickpeas, and crunchy veggies it really hits the spot. The feta cheese and sunflower seeds add that extra bit of fun, plus the lemon vinaigrette gives it a bright, zesty kick. Seriously, it’s awesome for a mealtime side or even for meal prep when i need a quick, hearty lunch.

Ingredients

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Kale: Packed with fiber and vitamins, its slightly bitter taste adds a nutritious crunch.
Quinoa: Rich in protein and complex carbs, its nutty flavor perfectly complements other salad items.
Chickpeas: They offer both protein and fiber, making the salad more hearty and filling.
Red bell pepper: Adds crisp texture and natural sweetness, brightening the salad with every bite.
Cucumber: With its refreshing crunch and hydration, it lightens up the dish wonderfully.
Cherry tomatoes: Burst with juicy flavor, contributing a perfect mix of acidity and natural sweetness.
Lemon vinaigrette: Zesty lemon, garlic, and mustard blend brightens and ties all flavors gracefully.

Ingredient Quantities

4 cups chopped kale (ribs removed and massaged)

1 cup uncooked tricolour quinoa (cooked and cooled)

1 (15 oz) can chickpeas, drained and rinsed

1 red bell pepper, diced

1 cucumber, diced

1 cup cherry tomatoes, halved

1/2 cup crumbled feta cheese

1/2 cup sunflower seeds

For the lemon vinaigrette: 1/4 cup extra virgin olive oil

For the lemon vinaigrette: 2 tablespoons fresh lemon juice (about 1 lemon)

For the lemon vinaigrette: 1 teaspoon Dijon mustard

For the lemon vinaigrette: 1 small garlic clove, minced

For the lemon vinaigrette: Salt and pepper to taste

How to Make this

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1. Wash and tear the kale into bite-sized pieces, remove the hard ribs, and massage it with a pinch of salt for about 2 minutes until it softens.

2. Rinse 1 cup of uncooked tricolour quinoa and cook it according to the package instructions; let it cool completely.

3. Drain and rinse the chickpeas in a colander.

4. Dice the red bell pepper and cucumber into small pieces and halve the cherry tomatoes.

5. In a large bowl, combine the massaged kale, cooled quinoa, chickpeas, bell pepper, cucumber, and cherry tomatoes.

6. Sprinkle 1/2 cup of crumbled feta cheese and 1/2 cup of sunflower seeds over the mixture.

7. Make the lemon vinaigrette by whisking together 1/4 cup extra virgin olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, the minced small garlic clove, and a pinch of salt and pepper.

8. Pour the vinaigrette over the salad and gently toss to combine everything well.

9. Let the salad rest for about 10 minutes in the fridge so the flavors can blend together.

10. Taste and adjust the seasoning if needed, then serve it as a hearty side or prepare it ahead for your next meal prep lunch.

Equipment Needed

1. Sauce pot – for cooking the quinoa on the stove
2. Fine mesh strainer – for rinsing the quinoa before cooking
3. Colander – for draining the chickpeas after rinsing them
4. Cutting board – for chopping the kale, bell pepper, cucumber, and halving the cherry tomatoes
5. Chef’s knife – for dicing and chopping the vegetables
6. Measuring cups and spoons – to measure the quinoa, olive oil, lemon juice, and other ingredients
7. Large mixing bowl – to combine the salad ingredients together
8. Small bowl – to whisk together the lemon vinaigrette
9. Whisk – for emulsifying the vinaigrette
10. Refrigerator – to chill the salad and let the flavors blend after tossing the vinaigrette on

FAQ

Q: Can I make this salad ahead of time?

A: Yup, you can make it a few hours ahead. Just store the dressing separate or add it right before serving so that the kale and feta don’t get soggy.

Q: Can I swap out the chickpeas for another bean?

A: Sure, you can try black beans or kidney beans if you prefer. It might change the flavor a bit, but it still will be tasty.

Q: Do I really need to massage the kale?

A: Yep, massaging the kale helps break down the fibers so it’s less bitter and crunchier, making the salad way more enjoyable.

Q: Can I toss in other veggies?

A: Absolutely! Avocado, red onion, or even spinach can be added to mix things up. Just be careful as extra moisture can sometimes make the salad a bit watery.

Q: Is this recipe gluten free?

A: Yes, it is gluten free provided that all the ingredients, including your quinoa, are certified free of gluten. Always check labels if you’re sensitive.

Kale Quinoa & Chickpea Salad With Lemon Vinaigrette Recipe Substitutions and Variations

You can swap kale for spinach or collard greens if you’re not a big fan of its texture
If you dont have tricolour quinoa, try using couscous or brown rice as a good alternative
Instead of chickpeas, you could use black beans or cannellini beans to mix it up
If red bell pepper isnt your thing, yellow or orange bell pepper works pretty well too
Not into feta? Goat cheese or even cottage cheese can be a neat substitution

Pro Tips

1. Make sure you massage the kale well with a pinch of salt before mixing it with the other ingredients; it really helps to break down the fibers and makes it less bitter.
2. Always let your quinoa and chickpeas cool completely after cooking and rinsing, or else they may make the salad mushy and ruin the texture.
3. Try lightly toasting the sunflower seeds in a dry pan for a couple of minutes until you see a little browning; it brings out a richer, nuttier flavor.
4. If you have time, chill the whole salad in the fridge for at least 10 minutes before serving; this makes the flavors blend better and gives the salad a firmer bite.