Main Dishes
Kale Quinoa Salad with Lemon Dijon Dressing
Prep
30 minutes
Cook
25 minutes
Yield
6 -8
🥗 This healthy kale quinoa salad with lemon Dijon dressing is perfect for meal prep! Packed with protein, fiber, and flavor, ready in 30 minutes!
This super healthy kale quinoa salad with bright lemon Dijon dressing is perfect for a quick, nutritious lunch or a tasty side dish at dinner. What makes this recipe so special is how the tangy dressing softens the hearty kale while the fluffy quinoa adds satisfying texture and plant-based protein. Plus, it’s incredibly versatile so you can tailor it to whatever you have in your fridge or what your family enjoys.
❤️ Why You’ll Love This Kale Quinoa Salad
- Incredibly Healthy: Kale and quinoa are nutritional powerhouses packed with vitamins, minerals, fiber, and complete protein.
- Bursting with Flavor: The bright lemon Dijon dressing adds tangy, savory notes that make this salad truly crave-worthy.
- Meal Prep Friendly: Holds up beautifully in the fridge for days, making it perfect for weekly lunch prep.
- Highly Customizable: Add your favorite proteins, vegetables, nuts, and dried fruits to make it your own.
🍲 Ingredients
Kale – This nutrient-dense leafy green is loaded with vitamins A, C, and K, plus calcium, folate, iron, and powerful antioxidants that support immune function and bone health. Massaging the kale with oil and lemon breaks down its tough fibers, transforming it from chewy and bitter into tender, sweet, and much easier to digest while maintaining all its nutritional benefits and vibrant color.
Quinoa – This complete protein contains all nine essential amino acids, making it rare among plant foods and perfect for vegetarian diets. Quinoa provides twice the protein and significantly more fiber than white rice, plus minerals like magnesium, iron, and zinc that support energy production, blood health, and immune function while keeping you satisfied for hours after eating.
👩🍳 How to Make Kale Quinoa Salad
Cook the Quinoa:
- Rinse 1 cup of quinoa thoroughly in a fine-mesh strainer under cold water to remove the natural bitter coating called saponin.
- For stovetop method: Combine rinsed quinoa with 1¾ cups water in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes until water is absorbed.
- For Instant Pot method: Use a 1:1¼ ratio (1 cup quinoa to 1¼ cups water). Cook on High pressure for 1 minute, then allow 10 minutes natural release.
- Remove from heat and let rest covered for 5 minutes. Fluff with a fork and allow to cool slightly while you prepare other ingredients.
Prepare the Vegetables:
- Preheat the oven to 400°F and prepare two baking sheets with parchment paper.
- Cut the delicata squash in half lengthwise and remove the seeds. Slice into ⅛-inch-thick half-moons. Transfer to a baking sheet, drizzle with olive oil, and season with salt and pepper. Bake for 20-30 minutes until golden and tender.
- Cut the red pepper into 3-4 large pieces, removing all seeds. Place face-down on the second baking tray, drizzle with olive oil, and bake for 30 minutes until soft and completely roasted, flipping halfway through. Set aside to cool, then slice into strips.
Massage the Kale:
- Remove the tough kale stems and discard. Finely shred the leaves into bite-sized pieces and add to a large bowl.
- Drizzle 1-2 teaspoons olive oil over the kale, add a pinch of salt and a splash of lemon juice. Using your hands, massage the kale for 1-2 minutes, squeezing and kneading the leaves until they darken in color, become softer, and reduce in volume by about half. This breaks down the tough cell walls and makes the kale tender and easier to digest.
Make the Lemon Dijon Dressing:
- In a small bowl or jar, whisk together fresh lemon juice, Dijon mustard, minced garlic, maple syrup or honey, olive oil, and salt and pepper to taste. Adjust seasoning and add water 1 tablespoon at a time to reach your desired consistency.
- For a creamier tahini variation: Add 2-3 tablespoons tahini to the base dressing and whisk until smooth and emulsified.
Assemble the Salad:
- Add the warm, fluffy quinoa to the bowl with the massaged kale.
- Add the roasted delicata squash, sliced red peppers, and sunflower seeds (or your choice of nuts and seeds).
- Drizzle with your desired amount of lemon Dijon dressing and toss gently to combine, ensuring everything is evenly coated.
- Serve immediately while warm, garnished with fresh cilantro or parsley, or chill for 30 minutes to enjoy as a cold salad.
🪄 Tips and Tricks
- Rinsing: Always rinse quinoa thoroughly to remove saponin, the natural bitter coating that can make it taste soapy.
- Massaging: Don’t skip massaging the kale—this step is crucial for tender, digestible greens that taste sweet instead of bitter.
- Temperature: Serve this salad warm by tossing ingredients with freshly cooked quinoa, or chill it completely for a refreshing cold salad.
- Crunch: Keep nuts, seeds, and crispy toppings separate until serving time to maintain their crunch and prevent sogginess.
🗒 Variations
- Crunchy Topping Options: For extra texture, top with crispy quinoa or puffed quinoa just before serving. Keep these separate until ready to eat so they stay crunchy.
🗒 Substitutions
- Quinoa Color: Use tri-color or red quinoa instead of white for slightly nuttier flavor and prettier presentation.
- Greens: Swap kale for baby spinach, arugula, or mixed greens if you prefer milder flavors or softer textures.
- Sweetener: Replace honey with maple syrup or agave nectar for a fully vegan lemon Dijon dressing.
- Protein: Add white beans, chickpeas, grilled tofu, tempeh, or hard-boiled eggs to make this a complete meal.
👩🍳 Best served with
- Greek Fried Bread Stuffed with Cheese
- Chicken Tomato Soup (High Protein)
- Garlic Parmesan Chicken Skewers
- Baked Tofu Crumble
👝 How to Store Leftovers
Store undressed salad components separately in airtight containers in the fridge for up to 4 days for the freshest taste and texture. If you dress the entire salad, it will keep for 2-3 days refrigerated, and the good news is that kale holds up remarkably well to dressing, unlike delicate greens. Keep any crunchy toppings, such as nuts, seeds, or crispy quinoa, in a separate container and add them just before eating to maintain their texture.
🤔 Common Questions
Yes, massaging is essential for this salad! Rub the kale with 1-2 teaspoons of olive oil, a pinch of salt, and a splash of lemon juice for 1-2 minutes. You’ll know it’s ready when the leaves darken, become softer and silkier, and reduce in volume by about half. This breaks down tough fibers and makes the kale tender, sweet, and much easier to digest.
For stovetop, use 1 cup quinoa to 1¾ cups water and simmer covered for 15 minutes, then rest for 5 minutes. For Instant Pot, use a 1:1¼ ratio and cook on High pressure for 1 minute with 10 minutes natural release. Always rinse quinoa first to remove bitterness.
Absolutely! Tri-color quinoa adds beautiful visual appeal with its mix of white, red, and black grains. Red and black quinoa have a slightly nuttier flavor and firmer texture than white quinoa, and they hold their shape even better in salads. Cooking times remain the same.
Simply replace the honey with maple syrup or agave nectar in equal amounts. The dressing will taste just as delicious with a slightly different sweetness profile that’s completely plant-based.
Roasted chickpeas are fantastic and cook right alongside your vegetables. White beans, grilled tofu, tempeh, hard-boiled eggs, or grilled chicken also work beautifully. For a vegetarian option, add crumbled feta or goat cheese for protein and creaminess.
You can prep all components up to 4 days ahead and store them separately in the fridge. The quinoa, roasted vegetables, and massaged kale all keep well. Dress the salad just before serving, or if you dress it in advance, it will stay good for 2-3 days since kale holds up better than delicate greens. Always keep crunchy toppings separate.
Yes! Quinoa provides twice the protein and significantly more fiber than the same amount of white rice. It’s also a complete protein with all nine essential amino acids, plus it has a lower glycemic index, which means it keeps you fuller longer and provides more stable energy.
Both ways are delicious! For a warm kale quinoa salad, toss the massaged kale with warm, freshly cooked quinoa and roasted vegetables. For a chilled version, let everything cool completely before assembling. The warm version is especially comforting in cooler months.
Use the correct water ratio (1:1¾ for stovetop), don’t skip the resting time after cooking, and avoid stirring during cooking. Fluff with a fork after resting to separate the grains and create light, fluffy quinoa.
Kale Quinoa Salad with Lemon Dijon Dressing
Ingredients
- 2 tbsp olive oil
- 1 delicata squash
- 1 ½ tsp salt
- 1 tsp black pepper
- 1 ½ cups red quinoa cooked
- 1 small head of green kale
- 2 red peppers roasted
- ¼ cup sunflower seeds
- cilantro
For the dressing:
- 3 tbsp tahini
- 1/3 cup extra virgin olive oil
- 1/3 cup fresh lemon juice
- 2 tbsp maple syrup
- 2 tsp harissa spice
- 1 ½ tsp umami powder
- 1 ½ tsp salt
- 1 tsp black pepper
Instructions
- Preheat the oven to 400F and prepare two baking sheets with parchment paper.
- Cut the delicate squash in half, length-wise, and remove the seeds. Slice the squash into 1/8-inch-thick slices. Transfer to the baking sheet, drizzle with olive oil and add salt + pepper. Bake for 20 – 30 minutes, until golden.
- Cut the red pepper into three or four large pieces, removing all of the seeds. Transfer onto a baking tray faced-down. Drizzle with olive oil and bake for 30 minutes, until soft and completely roasted. Flip peppers halfway. Set aside to cool.
- To make the dressing, combine all of the ingredients in a bowl and whisk. Adjust to taste, and add more water to desired thickness.
- To prepare the salad, prepare your quinoa as per your package instructions, cooking it to your preferred doneness. Set aside, cool slightly.
- Add your warm, freshly cooked quinoa to a large bowl.
- Remove the green kale from the stems. Chop into small pieces and add to a large bowl. Slice the roasted red pepper, cut into quarters, and transfer to the bowl.
- Add the sunflower seeds and delicata squash.
- Dress the salad with your desired amount of the salad dressing.
- Serve immediately with fresh cilantro!
Loved this!