Healthy Quinoa Kale Salad - Wholesome & Flavorful
Quinoa has long been valued in South American cultures, first cultivated by the Indigenous peoples of the Andean highlands thousands of years ago. Grown at altitudes where few other crops could thrive, quinoa earned its reputation as a resilient and nourishing food source. Unlike many grains, quinoa is a complete protein, containing all nine essential amino acids. Today, it's celebrated around the globe for its nutty flavor, fluffy texture, and ability to elevate everything from salads to grain bowls.
Healthy Quinoa Kale Salad
Want a nourishing dish that’s full of flavor and easy to make?
This quinoa and kale bowl has you covered! Cooked in savory broth and tossed with tender kale, crumbled feta, and your favorite light dressing, it’s a wholesome, protein-rich option that works as a side or a satisfying vegetarian meal. Simple ingredients, delicious results, ready in no time!
Ingredients for Healthy Quinoa Kale Salad.
Ingredients
2 1/4 cups chicken broth (or broth of your choice)
1 cup quinoa, any variety
5-6 handfuls of fresh kale, finely chopped, remove tough stems (bagged kale works well)
1/2 cup low-calorie dressing of your choice
1/4 teaspoon kosher salt
A pinch of pepper to taste
1/2 cup crumbled feta cheese
How to make Healthy Quinoa Kale Salad
In a medium saucepan, bring the broth and quinoa to a boil. Once boiling, reduce the heat to low, cover, and let simmer for 15 minutes.
In a saucepan, the broth and quinoa come to a boil.
While the quinoa cooks, prepare the kale. If using bagged kale, you can use it as is, just remove any tough stems and chop further if needed for a finer texture.
Prepared kale with tough stems removed.
After the quinoa has simmered, stir in the chopped kale, adding one handful at a time. Cover and cook for an additional 8 minutes, or until the kale is tender.
Stir in the chopped kale, one handful at a time.
Transfer the mixture to a serving bowl. Fluff gently with a fork and let it cool slightly.
Add 1/4 cup of your favorite low-calorie dressing, along with the salt and pepper. Stir to combine.
Drizzle the remaining dressing over the top and sprinkle with crumbled feta cheese before serving. Enjoy!
Slightly cooled salad mixed with low-calorie dressing, topped with crumbled feta cheese.
THE RECIPE
Healthy Quinoa Kale Salad
Quinoa, often called a "superfood," has ancient roots in the Andes, where it was a staple for the Incas over 5,000 years ago. This tiny, nutrient-packed grain was cherished as the "mother of all grains" for its ability to grow in harsh mountain conditions. Today, quinoa is loved worldwide for its versatility and high protein content, making it a favorite for health-conscious foodies everywhere!
Ingredients
- 2 1/4 cups chicken broth (or broth of your choice)
- 1 cup quinoa, any variety
- 5-6 handfuls of fresh kale, finely chopped, remove tough stems (bagged kale works well)
- 1/2 cup low-calorie dressing of your choice
- 1/4 teaspoon kosher salt
- A pinch of pepper to taste
- 1/2 cup crumbled feta cheese
Instructions
- In a medium saucepan, bring the broth and quinoa to a boil. Once boiling, reduce the heat to low, cover, and let simmer for 15 minutes.
- While the quinoa cooks, prepare the kale. If using bagged kale, you can use it as is, just remove any tough stems and chop further if needed for a finer texture.
- After the quinoa has simmered, stir in the chopped kale, adding one handful at a time. Cover and cook for an additional 8 minutes, or until the kale is tender.
- Transfer the mixture to a serving bowl. Fluff gently with a fork and let it cool slightly.
- Add 1/4 cup of your favorite low-calorie dressing, along with the salt and pepper. Stir to combine.
- Drizzle the remaining dressing over the top and sprinkle with crumbled feta cheese before serving. Enjoy!
Nutrition Facts
Calories
163Fat
8 gCarbs
15 gProtein
7 gFrequently Asked Questions
Q. What type of quinoa works best for this salad?
You can use white, red, or tri-color quinoa. White quinoa is the fluffiest, while red and tri-color varieties offer a slightly nuttier texture and added color.
Q. Do I need to rinse the quinoa before cooking?
Yes. Rinsing quinoa helps remove its natural coating (saponin), which can cause a bitter taste. Just place it in a fine mesh strainer and rinse under cold water.
Q. Can I use pre-chopped or bagged kale?
Absolutely! Bagged kale is convenient. Just be sure to remove any tough stems and chop it finely so it wilts evenly into the warm quinoa.
Q. What dressing works best for this salad?
Any light vinaigrette or lemon-based dressing works well. A simple mix of olive oil, lemon juice, and Dijon mustard is a great homemade option.
Q. Is this salad served warm or cold?
It can be enjoyed either way! Serve it warm for a comforting grain bowl or chill it for a refreshing, make-ahead lunch or side dish.
Q. How long does it last in the fridge?
Stored in an airtight container, this salad will keep for up to 4 days. If you're prepping ahead, add the dressing just before serving for the best texture.
Simple, nourishing, and full of vibrant flavor, this Healthy Quinoa Kale Salad is proof that healthy eating can be both effortless and delicious.
Meet Dr. Veronica Allende,
Founder of HealthWealth
Inspired by her Puerto Rican roots & Moroccan family, Dr. Veronica Allende blends culture, wellness & heart into every recipe. Her mission? To make healthy eating feel joyful, simple & full of meaning.
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