This Quinoa Kale Salad with Lemon Garlic Dressing is a vibrant and nutritious dish that combines the earthy sweetness of quinoa with the tangy, slightly bitter taste of kale. The lemon garlic dressing adds a bright, citrusy flavor that complements the freshness of the vegetables, making this salad perfect for a quick and healthy meal. This recipe is not only delicious but also packed with nutrients, making it an excellent choice for those looking to incorporate more greens and whole grains into their diet. The combination of textures from the crunchy carrots and tomatoes, the creamy quinoa, and the slightly wilted kale creates a delightful culinary experience that is both satisfying and refreshing.
Ingredients
- 4-5 large kale leaves
- 2 carrots
- 2 tomatoes
- 1/4 red onion
- 1/2 cup quinoa
- 1/2 lemon
- 1 Tbsp Dijon mustard
- 1/2 Tbsp honey
- 1 clove garlic, grated or crushed
- 4 Tbsp olive oil
- Sea salt – about 1/2 tsp
- Freshly cracked black pepper – about 1/4 tsp
Instructions
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Cook the Quinoa: Rinse the quinoa well in a small colander to remove any bitterness. Place the quinoa and 1 1/2 cups of water in a small saucepan. Bring to a simmer with a couple of pinches of salt. Simmer at a very low temperature for 15 to 20 minutes, until tender. Drain any unabsorbed liquid from the cooked quinoa and spread it out on a plate to cool quickly.
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Prepare the Kale: Wash and towel dry the kale leaves. Remove the ribs from each stalk, leaving long strips of kale leaves. Stack the leaves in small batches, roll them tightly the long way, and cut the roll crosswise into thin ribbons. Set the kale ribbons aside in a large salad bowl.
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Prepare the Vegetables: Dice the tomatoes, finely dice the red onion, and grate or julienne the carrots. Add all three to the kale in the salad bowl.
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Make the Dressing: In a jar, combine the juice of half a lemon, Dijon mustard, honey, garlic, olive oil, and sea salt and pepper to taste. Whisk until the dressing is emulsified and creamy.
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Massage the Kale: Pour half of the dressing over the kale and massage the dressing into each leaf to break down the leaves and ensure the dressing is in every nook and cranny.
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Assemble the Salad: Add the cooked quinoa to the salad bowl with the kale and vegetables. Pour the remaining dressing over the salad and toss gently to combine.
- Season and Serve: Season with additional salt and pepper if needed. Serve immediately, garnished with fresh herbs if desired.
Top Tips
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Massage the Kale: Massaging the kale with the dressing helps break down its fibers, making it more palatable and easier to digest.
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Use Fresh Herbs: Adding fresh herbs like parsley or basil can enhance the flavor of the salad and add a pop of color.
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Adjust the Dressing: If you prefer a lighter or stronger dressing, adjust the amount of lemon juice and olive oil accordingly.
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Add Protein: Consider adding protein sources like chickpeas, feta cheese, or grilled chicken to make the salad more substantial.
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Experiment with Spices: Add a pinch of cumin or coriander to give the salad a unique flavor profile.
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Keep it Fresh: Assemble the salad just before serving to ensure the kale remains fresh and the quinoa doesn’t become soggy.
Variations
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Southwestern Twist: Add diced sweet potatoes, black beans, and a drizzle of avocado sauce for a Southwestern-inspired version.
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Italian Flair: Replace the lemon with lemon zest and add crumbled ricotta salata cheese for an Italian twist.
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Spicy Kick: Add diced jalapeños or red pepper flakes to give the salad a spicy kick.
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Greek Style: Mix in some crumbled feta cheese and a sprinkle of Kalamata olives for a Greek-inspired salad.
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Autumnal Delight: Add roasted butternut squash and a drizzle of balsamic glaze for an autumnal twist.
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Vegan Version: Replace the honey with maple syrup and omit the feta cheese for a vegan version.
Nutritional Guide
| Nutritional Information | Per Serving (serves 4) |
|---|---|
| Calories | 350 |
| Fat | 15g |
| Carbohydrates | 45g |
| Protein | 10g |
Additional Nutritional Notes: This salad is high in fiber and protein, making it an excellent choice for those looking to boost their nutrient intake. The quinoa provides a complete protein, while the kale offers a rich source of vitamins A, C, and K. The lemon garlic dressing adds a tangy flavor without excessive calories, making this salad both delicious and healthy.
