The Ultimate Kale and Quinoa Salad: A Flavorful and Healthy Powerhouse

Kale and Quinoa Salad is anything but boring. This vibrant, nutrient-packed dish combines fluffy, perfectly cooked quinoa, tender massaged kale, creamy feta cheese, a medley of fresh fruits, crunchy pistachios, and sweet dried blueberries, all brought together with a zesty balsamic dressing. It’s a culinary experience that will redefine your perception of healthy eating.

Kale And Quinoa Salad: A Revelation

If you’ve ever been skeptical about incorporating kale and quinoa into your diet, prepare to have your mind changed. This specific salad recipe is designed to transform skeptics into enthusiastic fans, just as it did for me. For years, my husband raved about a particular kale and quinoa salad from a local eatery. I was initially hesitant about kale, envisioning tough, bitter greens. However, one bite was all it took. From that moment, I was utterly captivated by the incredible flavor and texture combination of kale and quinoa.

This recipe is my perfected copycat version of that life-changing salad. It masterfully balances sweetness with a refreshing tang, and boasts an impressive array of textures, making every forkful an exciting experience. Beyond its delicious taste, this salad is a nutritional powerhouse, offering a rich source of vitamins, minerals, protein, and fiber, making it an ideal choice for a healthy and satisfying meal. Whether you’re a long-time fan or a curious newcomer, this Kale and Quinoa Salad is poised to become a staple in your recipe repertoire.

The secret to transforming fibrous kale into tender, palatable greens lies in a simple yet effective technique: massaging. This crucial step is detailed further below, promising to elevate your salad experience by ensuring your kale is always perfectly tender and flavorful, never tough or chewy.

Massaging Kale – The Secret to Tender and Delicious Greens

Unlocking the full potential of kale in your salads begins with a technique that might sound unusual but is incredibly effective: massaging it. While it may seem like an extra step, this gentle process transforms raw, often tough and bitter, kale into tender, flavorful greens that are a joy to eat. Massaging kale helps break down its fibrous cell walls, making it softer, less bitter, and significantly easier to digest. It also allows the kale to absorb dressing more effectively, resulting in a more integrated and delicious salad.

For the best Kale and Quinoa Salad, this small effort yields immense rewards. Here’s a detailed guide on how to properly massage your kale to achieve that perfect tender texture:

1. Remove Tough Stems: Begin by stripping the kale leaves from their tough, woody stems. Hold the bottom of the stem with one hand and firmly pull the leaves upward with the other, detaching them. While the larger, thicker parts of the stem should be removed, the more tender top portions can be left attached, as they will soften with massaging.
2. Thinly Slice into Ribbons: Once destemmed, stack the kale leaves, roll them tightly like a cigar, and then thinly slice them into fine ribbons. This not only makes the kale easier to eat but also helps it blend seamlessly with the other salad ingredients and better hold the dressing.
3. Massage with Lemon and Salt: Place the sliced kale in a colander. Sprinkle about 1/4 teaspoon of salt over the kale and squeeze the juice from a few lemon wedges onto it. Using clean hands, gently but firmly massage and rub the kale for 2 to 3 minutes. You’ll notice the kale changing in texture and color, becoming softer and a deeper, richer green. The salt helps draw out moisture and soften the fibers, while the lemon juice adds a bright flavor and aids in the tenderizing process.
4. Rinse and Dry Thoroughly: After massaging, rinse the kale thoroughly under cold water to remove any excess salt and lemon juice. The final and crucial step is to dry the kale exceptionally well. Excess water will dilute your dressing and lead to a soggy salad. A salad spinner is highly recommended for achieving perfectly dry kale. Alternatively, pat it dry with clean kitchen towels.

By following these steps, you’ll unlock kale’s full potential, ensuring your Kale and Quinoa Salad is always tender, flavorful, and incredibly enjoyable. This simple technique is truly a game-changer for kale lovers and skeptics alike.

Mastering Quinoa: Essential Tips for Perfection

Quinoa, a complete protein and gluten-free grain, is the hearty foundation of this incredible salad. Achieving perfectly fluffy, distinct quinoa grains, rather than a mushy or bitter result, is key to the salad’s success. Here are expert tips to ensure your quinoa is always cooked to perfection:

• Rinse Before Cooking: This is a non-negotiable step for most quinoa. Quinoa has a natural coating called saponin, which can impart a bitter or soapy taste if not removed. Place the uncooked quinoa in a fine-mesh strainer and rinse it thoroughly under cold running water for at least 30 seconds to a full minute, or until the water runs clear.
  • Time-Saving Tip: Some quinoa brands now come pre-rinsed, which can save you this step. Always check the packaging to see if this is advertised.
• Choose Your Quinoa: While any type of quinoa will work beautifully in this salad, tri-color quinoa is often my preferred choice. Its vibrant mix of white, red, and black grains adds an appealing visual dimension and slightly varied textures to the salad, making it even more enticing.
• Allow for Steaming Time: After the quinoa has absorbed all the cooking liquid, resist the urge to immediately uncover it. Instead, remove the pot from the heat, leave it covered, and let it stand for at least 10 minutes. This crucial steaming period allows the quinoa grains to fully “pop” open, making them light and fluffy, and prevents them from becoming watery or mushy.
• Drain Any Excess Liquid: If, after cooking and steaming, you find any residual liquid in the pot, be sure to drain it off. Even a small amount of extra moisture can lead to soft or mushy quinoa, which we want to avoid for the best salad texture.
• Cool Completely: It is essential that the cooked quinoa cools completely before being mixed with the other salad ingredients. Adding warm quinoa to fresh greens and fruits can cause them to wilt and become soggy.

Elevating Your Salad: Customizable Toppings and Add-Ins

The beauty of the Kale and Quinoa Salad lies not only in its core ingredients but also in the delightful array of toppings that add layers of flavor, texture, and nutritional value. This recipe features a thoughtfully curated selection, but don’t hesitate to customize based on your preferences and what’s in season!

• Fresh Berries: The vibrant sweetness and slight tartness of ripe berries perfectly complement the earthy notes of kale and quinoa. A mix of strawberries, blackberries, and raspberries offers a burst of color and a variety of sweet and tangy flavors. Grapes are another fantastic addition, providing a surprising crunch and juicy sweetness. If you’re skeptical about grapes in a salad, I urge you to try it – they’ve become one of my favorite salad elements since I first tried the restaurant’s version!
  • Berry Variation: If you prefer to simplify, feel free to use just one or two types of berries and increase their quantity to achieve the desired amount of fruitiness.
• Dried Blueberries: If you’ve never experienced dried blueberries, you’re in for a magnificent treat! They boast an intense, concentrated sweetness and a pleasantly chewy texture that offers a delightful contrast to the fresh ingredients. They are a wonderful alternative to the more commonly found dried cranberries in salads, providing a unique flavor profile. Look for dried blueberries typically alongside other dried fruits and nuts in your grocery store’s baking or produce aisle.
• Crunchy Pistachios: I opt for shelled, lightly toasted, and coarsely chopped pistachios to introduce a satisfying crunch and a subtle nutty flavor to the salad. Pistachios are rich in healthy fats and protein. Feel free to substitute with other nuts like pecans, almonds, or walnuts, depending on your preference. Lightly toasting them beforehand enhances their flavor.
• Creamy Feta Cheese: Last but certainly not least, crumbled feta cheese adds a creamy, salty tang that beautifully ties all the flavors together. Its briny notes provide a wonderful counterpoint to the sweetness of the fruit and the earthiness of the kale. If feta isn’t your preference, crumbled goat cheese is an excellent substitute, offering a similar creamy texture and a slightly milder, tangy flavor profile. You can also omit cheese entirely for a dairy-free version.

These toppings transform a simple kale and quinoa base into a gourmet salad experience, offering a delightful interplay of sweet, savory, crunchy, and creamy elements. Feel free to experiment with other additions like sunflower seeds, pumpkin seeds, or even a sprinkle of grilled chicken for added protein.

Crafting the Perfect Balsamic Dressing

A phenomenal salad deserves an equally phenomenal dressing, and for this Kale and Quinoa Salad, a tangy balsamic vinaigrette is the ideal choice. If you’re a regular reader of this blog (or know me personally), you’ll know I’m a passionate advocate for homemade salad dressings. I rarely opt for store-bought versions because homemade dressings consistently offer superior flavor, freshness, and often, better cost efficiency. Crafting your own allows you to control the quality of ingredients and adjust flavors to your exact liking, avoiding artificial additives and excessive sugars often found in commercial options.

While I highly recommend making the homemade balsamic dressing recipe provided below, I understand that sometimes convenience is key. Prepping kale, cooking quinoa, and dicing fruit can take some time, so using a high-quality bottled dressing can be a valuable time-saver on busy days. If you choose the store-bought route, I have a specific recommendation that comes closest to homemade perfection:

The one store-bought dressing I’ve found to be consistently excellent with this salad, and which I wholeheartedly recommend, is Simply Dressed® Marzetti Balsamic Salad Dressing. (This is not a sponsored recommendation, just a genuine preference!) It strikes a wonderful balance of sweet and tangy, complementing the salad’s ingredients beautifully, and is an excellent option when you’re short on time but refuse to compromise on taste.

More Flavorful Salad Recipes to Explore:

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5 from 7 votes

Salad With Kale and Quinoa

By
Chelsea Lords

Kale and Quinoa Salad features kale, quinoa, fresh fruit, feta, crushed pistachios, and dried blueberries that all come together in a tangy balsamic dressing. Nutritious and delicious!

Prep Time:

20 minutes

Cook Time:

25 minutes

Chilling Time (Quinoa):

1 hour

Total Time:

1 hour
45 minutes

Servings:

6
servings (as a side)

Equipment

• Small pot
• Fine-mesh strainer
• Salad spinner (optional, but recommended)
• Large mixing bowl

Ingredients

For the Quinoa & Kale:

• 1/2 cup quinoa tri-colored (or plain), with 1 cup water for cooking
• 5 cups curly kale rolled up like a cigar and very thinly sliced into ribbons
• 1/4 teaspoon salt for massaging kale
• 1 lemon optional, for massaging kale

For the Salad Toppings:

• 3/4 cup fresh strawberries hulled and thinly sliced
• 3/4 cup fresh blackberries halved
• 3/4 cup fresh raspberries
• 1/2 cup seedless red grapes halved
• 1/3 cup dried blueberries
• 1/4 cup shelled pistachios coarsely chopped
• 1/3 cup crumbled feta cheese
• Balsamic vinaigrette I like Marzetti brand; see Recipe Notes for homemade balsamic dressing

Instructions

• In a small pot, combine the rinsed quinoa and 1 cup of water with a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer according to package directions until all the liquid is absorbed and the quinoa grains have “popped,” typically 15–25 minutes. Remove from heat, keeping it covered, and let stand for 5–10 minutes to steam. Fluff with a fork and transfer to a bowl. Refrigerate to chill completely. For faster cooling, spread it on a lined sheet pan and place it in the freezer for 10-15 minutes. Cooked quinoa can be prepared 3–4 days in advance and stored in the fridge.
• If you are preparing the homemade balsamic dressing (see Note 1), start here. This allows the flavors to meld and intensify as it chills.
• Prepare the kale: remove the coarse, woody stems by grabbing the bottom of the stem and pulling your other hand firmly along it to strip the leaves. (Leaving some tender top stem is fine.) Stack the kale leaves, roll them tightly like a cigar, and finely slice them into thin ribbons.
• Place the sliced kale in a colander and rinse. Sprinkle 1/4 teaspoon of salt on top and squeeze the juice from a few wedges of fresh lemon (if using). With clean hands, massage and rub the kale for 2–3 minutes until it becomes tender and takes on a deeper green color. Rinse the massaged kale again thoroughly and dry it exceptionally well. Using a salad spinner is highly recommended to ensure it’s completely dry.
• In a large mixing bowl, combine the completely cooled quinoa with the fully dried, massaged kale. Add the prepared fresh fruits (strawberries, blackberries, raspberries, and grapes), dried blueberries, coarsely chopped pistachios, and crumbled feta cheese. Drizzle the balsamic dressing over the salad to your preference (use the entire homemade dressing amount or about 1/2 cup of Marzetti dressing). Gently toss all the ingredients to combine evenly. Serve immediately and enjoy!

Recipe Notes

Note 1: Homemade Balsamic Dressing: For a homemade option, whisk together or shake in a mason jar until well combined: 2 tablespoons (30g) balsamic vinegar, 1 tablespoon (14g) red wine vinegar, 1 tablespoon (17g) Dijon-style mustard, 1 tablespoon (20g) honey, 1/4 cup (47g) olive oil, and salt and pepper to taste (approximately 1/4 teaspoon salt and 1/8 teaspoon pepper). Store the dressing in the refrigerator to allow the flavors to deepen; shake well again before adding to the salad.

Nutrition Note: Nutritional information provided is for the salad ingredients only, without the dressing, unless otherwise specified.

Storage: This salad is best enjoyed freshly dressed. If you anticipate having leftovers, only dress the portion you plan to consume immediately. Store any remaining kale and quinoa separately from the dressing and other salad toppings (especially the berries). When ready to eat, simply combine the desired portions. Stored separately, the kale and quinoa mixture, along with the toppings, can last for up to 3 days in the refrigerator.

Nutrition

Calories: 362kcal |
Carbohydrates: 57g |
Protein: 17g |
Fat: 11g |
Saturated Fat: 3g |
Cholesterol: 12mg |
Sodium: 325mg |
Potassium: 1487mg |
Fiber: 9g |
Sugar: 16g |
Vitamin A: 19878IU |
Vitamin C: 279mg |
Calcium: 414mg |
Iron: 5mg

Nutrition information is automatically calculated and should be used as an approximation only.

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Conclusion: Savor the Goodness

The Ultimate Kale and Quinoa Salad is more than just a recipe; it’s an invitation to rediscover healthy eating with vibrant flavors and satisfying textures. By following the simple steps for tenderizing kale and perfecting quinoa, you can create a meal that is not only incredibly nutritious but also genuinely delicious. Whether served as a light lunch, a hearty side, or a main course, this salad proves that wholesome food can be exciting and deeply gratifying. We hope you enjoy preparing and savoring every vibrant bite of this powerhouse salad!