Name: Kale and Quinoa Salad
Prep time: 45 min
Cook time: 15 min
Total time: 60 min
Ingredients: 8 cups kale leaves ((packed)); 1 tbsp extra virgin olive oil; 1/4 tsp salt; 1/4 tsp pepper; 1 cup quinoa ((any colour)); 2 cups water; 1 large lemon (zest); 2.5 tbsp lemon juice; 3 tbsp extra virgin olive oil; 1 tsp Dijon mustard ((or American)); 1 clove garlic (minced); 1 tsp sugar ((optional)); 1/2 tsp salt; 1/2 tsp pepper; 1/4 cup dill leaves (roughly chopped); 1/4 cup coriander/cilantro leaves (roughly chopped); 1 each red onion (quartered and finely sliced (optional)); 1/3 - 1/2 cup chopped roasted almonds; 100 g crumbled feta ((3.5 oz))

Introduction to Kale and Quinoa Salad

If you’re on the lookout for a vibrant and nutritious dish that’s as delicious as it is wholesome, look no further than Kale and Quinoa Salad. This salad combines two powerhouse ingredients—kale and quinoa—that not only brighten your plate but also pack a hefty nutritional punch.

Why Kale and Quinoa are Superfoods

Kale is often hailed as a superfood for good reason. Rich in vitamins A, C, and K, it's a fantastic source of antioxidants and fiber, promoting overall health and well-being. Research has shown that kale can contribute to better heart health, improved digestion, and even weight management.

On the other hand, quinoa is a complete protein, meaning it contains all nine essential amino acids your body needs. It's also gluten-free and low on the glycemic index, making it a superb choice for anyone searching for healthy, filling options. Incorporating quinoa into your meals can help sustain your energy levels and stabilize blood sugar.

Combining these two nutritional giants in a salad not only tastes great but also provides a satisfying meal or side that keeps you feeling full longer. Whether you enjoy it for lunch, dinner, or as a side dish, this Kale and Quinoa Salad is a smart way to nourish your body. Ready to dive into the recipe? Let’s get started!

Ingredients for Kale and Quinoa Salad

When it comes to crafting a delicious Kale and Quinoa Salad, having the right ingredients is essential. Here’s a quick breakdown to help you gather everything you need!

Key ingredients for marinated kale

8 cups (packed) kale leaves: Use curly or Tuscan kale for the best texture.
1 tablespoon extra virgin olive oil: This will help soften the kale during marination.
Salt and pepper: Just a touch (¼ teaspoon each) enhances the flavor.

Essentials for quinoa

1 cup quinoa: Any color works; red, white, or black will all add a nice touch.
2 cups water: The perfect ratio for fluffy quinoa!

Dressing components

Zest of 1 large lemon & 2 ½ tablespoon lemon juice: Bright acidity is a must!
3 tablespoon extra virgin olive oil: To balance tang with richness.
1 teaspoon Dijon mustard: For a bit of a kick.
1 garlic clove, minced: Adds depth and flavor.
½ teaspoon each salt and pepper: Essential for seasoning.
1 teaspoon sugar (optional): If you like a hint of sweetness.

Additional salad ingredients

¼ cup dill & coriander: Fresh herbs add vibrancy.
1 red onion (optional): Adds a bit of crunch and flavor.
⅓ - ½ cup chopped roasted almonds: For a satisfying crunch.
100 g/3.5oz crumbled feta: Creaminess that complements the salad beautifully.

Feel free to play around with these ingredients; they make for a nourishing and tasty meal! Looking for more info about the health benefits of quinoa? Check out this Healthline article for inspiration!

Preparation of Kale and Quinoa Salad

Creating a delicious Kale and Quinoa Salad is not only about mixing ingredients; it’s also about elevating flavors through some thoughtful prep. Follow these steps, and you’ll have a vibrant and nutritious dish ready to impress!

Marinate the Kale

Start by preparing the kale, the star of this salad. Scrunch up 8 packed cups of kale leaves, then slice them into about 1 cm thick pieces. Place the chopped kale into a large bowl and drizzle with 1 tablespoon of extra virgin olive oil, seasoning it with ¼ teaspoon each of salt and pepper. Now, here’s where the magic happens! Use your hands to scrunch the kale for about a minute—this helps break down the tough fibers and allows the leaves to soften. You’ll notice they shrink to about half their original size. Set the bowl aside for 30 minutes to marinate. This step makes the kale tender and ready to eat raw, as marinating is one of the best techniques for enjoying this superfood.

Cook the Quinoa

While the kale is marinating, you can prepare the quinoa. Begin by rinsing 1 cup of quinoa in a fine mesh colander under running water for about 30 seconds—this removes its natural coating and helps prevent bitterness. Drain well, then add the quinoa to a saucepan along with 2 cups of water. Bring it to a simmer over medium heat, cover with a lid, and let it cook for 12 to 15 minutes, or until all the water has absorbed. Once cooked, remove it from the heat and keep the lid on for an additional 5 to 10 minutes. This resting period allows the quinoa to fluff up perfectly—use a fork to fluff it up before letting it cool completely.

Prepare the Dressing

Next, let’s whip up a bright and tangy dressing! In a jar, combine the zest of 1 large lemon, 2 ½ tablespoons of lemon juice, 3 tablespoons of extra virgin olive oil, 1 teaspoon of Dijon mustard, 1 minced garlic clove, and a pinch of salt and pepper. If you enjoy a hint of sweetness, add 1 teaspoon of sugar. Screw the lid on tightly and give it a vigorous shake. Let it sit for about 10 minutes to allow the flavors to meld beautifully.

Combine the Salad Ingredients

Now, it’s time to bring everything together. In your large bowl with the marinated kale, add the cooled quinoa, ¼ cup each of roughly chopped dill and coriander (or cilantro), and half of your chopped roasted almonds. Crumble in 100 grams (3.5 oz) of feta cheese, then pour in about two-thirds of the dressing.

Toss and Serve

Toss everything together gently, ensuring all ingredients are well-coated with that refreshing dressing. Transfer the salad to a serving platter or individual bowls. Drizzle any leftover dressing and garnish with the remaining feta and almonds.

This Kale and Quinoa Salad not only tastes fantastic but is also perfect as a filling meal on its own or as a bright side dish for any dinner. Enjoy the nutritious benefits while delighting in every bite!

Variations on Kale and Quinoa Salad

Add Proteins Like Shredded Chicken

For a heartier Kale and Quinoa Salad, consider adding shredded chicken. This not only boosts the protein content but also makes it more satisfying for lunch or dinner. You can use leftover rotisserie chicken or simply poach some chicken breasts for a fresh option that packs flavor without much extra effort.

Incorporate Different Nuts and Seeds

Mixing in a variety of nuts and seeds can add delightful crunch and diverse flavors to your salad. Try using walnuts for a rich, earthy taste or sunflower seeds for a hint of sweetness. Each addition brings new textures and nutrients, making your Kale and Quinoa Salad even more interesting.

Experiment with Diverse Herbs

Using fresh herbs can elevate the taste of your Kale and Quinoa Salad. Mint brings a refreshing twist, while parsley adds vibrancy. Feel free to experiment with what you have on hand—herbs like basil or tarragon can add unique flavors that make each serving a new experience. Why not discover your personal favorite combination?

For more ideas on enhancing your salads, check out this guide on the benefits of herbs.

Cooking Tips and Notes for Kale and Quinoa Salad

Best Practices for Marinating Kale

To ensure your Kale and Quinoa Salad has maximum flavor, scrunch the kale leaves with salt and olive oil for about a minute before marinating. This not only softens the leaves but also enhances their flavor. For more tips, check out this guide on marinating greens.

Quinoa Cooking Tips and Tricks

Don't skip the rinsing step before cooking quinoa; this removes the bitter saponins. Use a 2:1 water-to-quinoa ratio, and let it steam for a few extra minutes off the heat to achieve that fluffy consistency. Spread the cooked quinoa on a tray for faster cooling.

Storage Suggestions for Freshness

This salad is excellent for meal prep! Store the Kale and Quinoa Salad in an airtight container for up to three days. Keep some dressing aside to refresh the salad on the second or third day. Enjoy it as a side or a filling main meal!

Serving Suggestions for Kale and Quinoa Salad

Serve as a light meal

This Kale and Quinoa Salad is not just a side dish; it shines as a light meal too! Its combination of quinoa and marinated kale makes it filling and satisfying. Pair it with canned tuna or shredded chicken for a protein boost that keeps you full longer, ideal for a busy workday lunch or a quick dinner.

Pairing with grilled proteins

Elevate your salad by serving it alongside grilled proteins such as chicken breast or shrimp. The freshness of the salad complements the smokiness of grilled meals beautifully, making for a deliciously balanced plate.

Presentation ideas for gatherings

To impress at your next get-together, consider serving this salad in a large wooden bowl. Add a sprinkle of extra feta and roasted almonds on top for an inviting look. It’s colorful and vibrant — a true crowd-pleaser! For more inspiration, check out this entertaining guide to make your presentation pop.

Time Breakdown for Kale and Quinoa Salad

Preparation Time

Getting everything ready for your Kale and Quinoa Salad will take approximately 45 minutes. During this time, you’ll wash and chop the kale, cook the quinoa, and whip up your dressing. It's a great opportunity to relax with some music or a podcast while you prep!

Cooking Time

The actual cooking itself will be about 15 minutes. This includes cooking the quinoa to fluffy perfection and letting the kale marinate. Quick, simple, and oh-so-satisfying!

Total Time

All in all, you’ll need about 1 hour to enjoy your delicious homemade Kale and Quinoa Salad. With a little bit of planning, you can have a delightful and nutritious dish ready to serve in no time. Perfect for those busy weeknights or a healthy lunch option!

For more tips on salad preparation, check out this excellent guide on maximizing flavors, and don't forget about the importance of marinating greens as discussed here.

Nutritional Facts for Kale and Quinoa Salad

Exploring the nutritional perks of the Kale and Quinoa Salad is as essential as enjoying its deliciousness!

Calories per serving

Each serving contains approximately 579 calories, making it a wholesome option for a light meal that fills you up without weighing you down.

Dietary fiber

Packed with fiber, this salad helps keep your digestive system healthy. With the combination of kale and quinoa, you're getting a substantial amount that promotes satiety and aids in digestion.

Protein content

Looking for a protein boost? This salad has about 15 grams of protein per serving, thanks to the quinoa and feta. It’s a great way to enjoy a meatless meal while still hitting that crucial protein target.

For more detailed health benefits of kale, check out this healthline article on its nutritional value!

FAQs about Kale and Quinoa Salad

How long does marinated kale last?

Once you've prepared your Kale and Quinoa Salad, the marinated kale can last in your refrigerator for up to three days. The key to its longevity is the marinating process, which not only enhances the flavor but also preserves the texture. Just keep in mind that if you choose to add dressing, it might make the kale a bit more wilted sooner.

Can I use other grains in place of quinoa?

Absolutely! While quinoa adds a wonderful texture and nutty flavor, there are other grains you can try. Brown rice, farro, or even bulgur wheat will work beautifully in this Kale and Quinoa Salad. Each grain brings its own unique taste, so feel free to experiment with what you have on hand or even what’s in season.

What are some dressing alternatives for the salad?

If you're looking to switch things up, there are plenty of dressing alternatives for this salad. Consider using a balsamic vinaigrette for a touch of sweetness, or a tahini-based dressing for a creamy texture. You can also mix in a bit of honey mustard or a yogurt dressing for a tangy twist. The options are endless—get creative and find what your taste buds love the most!

Conclusion on Kale and Quinoa Salad

In closing, this Kale and Quinoa Salad is a delightful addition to your meal rotation. Versatile and nutritious, it’s perfect as a light meal or side dish. Enjoy it fresh or stored for later, and consider adding your favorite proteins for a heartier option. Happy cooking!