Kale Salad with Quinoa

Kale Salad with Quinoa is not just a dish; it’s a celebration of flavors, textures, and health benefits all wrapped up in a vibrant bowl. This salad is a perfect blend of nutritious ingredients that come together to create a refreshing and satisfying meal. Whether you’re looking for a light lunch, a side dish for dinner, or something to bring to a gathering, this salad fits the bill perfectly. Packed with protein from quinoa and healthy fats from walnuts and hemp hearts, this dish is as nourishing as it is delicious.

Why It Deserves a Spot

Kale Salad with Quinoa is a powerhouse of nutrients. Kale is rich in vitamins A, C, and K, while quinoa serves as a complete protein source, containing all nine essential amino acids. The addition of apples provides a touch of sweetness and crunch, making this salad both tasty and satisfying. Moreover, the dressing is simple yet flavorful, bringing everything together in a harmonious blend. This salad is not only a feast for the eyes with its vibrant colors but also a dish that will leave you feeling energized and full.

The Ingredient Lineup

• 4 oz. kale – A nutrient-dense green that serves as the base of the salad.
• 1 medium semi-sweet apple, diced – Adds a refreshing sweetness and crunch.
• 1 cup cooked quinoa – A filling source of protein and fiber.
• ½ cup toasted walnuts – Provides healthy fats and a satisfying crunch.
• ½ cup hemp hearts – Packed with protein, omega-3s, and a nutty flavor.
• ½ cup olive oil – Forms the base of the dressing, adding richness.
• 2 tbsp. lemon juice – Brightens up the salad with its zesty flavor.
• 1 tbsp. maple syrup – Adds a touch of sweetness to balance the flavors.
• 1 tsp. mustard – Gives a subtle kick to the dressing.
• 1 medium garlic clove, minced – Enhances the flavor profile with its aromatic qualities.
• ½ tsp. sea salt – Balances the flavors of the dish.
• ½ tsp. pepper – Adds a hint of heat to the salad.

Appliances & Accessories

• Mixing bowl – For combining all the salad ingredients.
• Whisk – To blend the dressing ingredients smoothly.
• Knife – For dicing the apple and mincing the garlic.
• Cutting board – Essential for safe and efficient chopping.
• Measuring cups and spoons – For accurate ingredient measurements.
• Salad tongs – Helpful for tossing and serving the salad.

Build Kale Salad with Quinoa Step by Step

Step 1: Prepare the Quinoa

Begin by rinsing ½ cup of uncooked quinoa under cold water to remove any bitterness. Then, cook it according to package instructions, which typically involves boiling it in double the amount of water until fluffy. Once cooked, let it cool.

Step 2: Chop the Kale

While your quinoa is cooking, wash the kale thoroughly. Remove the tough stems and chop the leaves into bite-sized pieces. Place the kale in a large mixing bowl.

Step 3: Add the Diced Apple

Dice the medium semi-sweet apple into small cubes. Add it to the bowl with the kale, ensuring to mix it in well.

Step 4: Toss in the Quinoa

Once the quinoa has cooled, add it to the kale and apple mixture. This will add a hearty component to your salad.

Step 5: Incorporate Walnuts and Hemp Hearts

Next, add the ½ cup of toasted walnuts and ½ cup of hemp hearts to the mixture. Both ingredients provide a delightful crunch and boost the nutritional value.

Step 6: Make the Dressing

In a separate bowl, whisk together the olive oil, lemon juice, maple syrup, mustard, minced garlic, sea salt, and pepper. Taste and adjust any seasoning if necessary.

Step 7: Combine Everything

Pour the dressing over the salad ingredients and toss everything together until well coated. Be gentle to avoid bruising the kale leaves.

Step 8: Serve and Enjoy

Your Kale Salad with Quinoa is now ready to be served! Enjoy it immediately or let it sit for a bit to allow the flavors to meld together.

Spring–Summer–Fall–Winter Ideas

• Spring: Add fresh strawberries and a sprinkle of feta cheese for a springtime twist.
• Summer: Incorporate grilled peaches and fresh mint for a refreshing summer flavor.
• Fall: Toss in roasted sweet potatoes and cranberries for a warm, autumnal vibe.
• Winter: Add pomegranate seeds and sliced citrus for a burst of color and flavor against the winter backdrop.

Cook’s Notes

• For added protein, consider including chickpeas or grilled chicken.
• Feel free to substitute the apple with any seasonal fruit you prefer.
• Make sure to massage the kale for a few minutes to soften it, enhancing the texture.
• This salad can be made ahead of time; just keep the dressing separate until serving.

Save for Later: Storage Tips

• Store any leftovers in an airtight container in the refrigerator for up to three days.
• To keep the salad fresh, add the dressing just before serving.
• If you plan to make the salad ahead, chop the kale and apple, and cook the quinoa in advance, then assemble on the day you intend to serve it.

Quick Q&A

Can I make Kale Salad with Quinoa in advance?

Yes, you can prepare the salad components ahead of time. Just wait to add the dressing until you’re ready to serve to keep the kale crisp.

Is this salad gluten-free?

Absolutely! Quinoa is a gluten-free grain, making this salad a great option for those with gluten sensitivities.

What can I substitute for walnuts?

If you have a nut allergy or simply prefer not to use walnuts, try using sunflower seeds or pumpkin seeds for a similar crunch.

Can I add other vegetables to this salad?

Definitely! Feel free to add your favorite vegetables such as bell peppers, cucumbers, or shredded carrots for extra color and nutrition.

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Bring It Home

Kale Salad with Quinoa is not just a meal; it’s a commitment to nourishing your body with vibrant, wholesome ingredients. This salad is incredibly versatile, making it a perfect addition to any season or occasion. As you explore the various flavor combinations, feel free to make it your own. Whether you’re enjoying it solo or serving it at a gathering, this Kale Salad with Quinoa will surely delight your taste buds and bolster your health. Embrace the freshness, relish the textures, and savor every bite!