For the ultimate power lunch, (or dinner!) make this delicious protein, fiber, and nutrition packed recipe for kale quinoa salad.
A colorful array of super foods dressed with a bright and tangy dressing provides a feast of sweet and nutty flavors and textures.
You might come to this recipe for the health, but you’ll stay for the taste! Kale and quinoa salad just might become your family’s favorite side dish of all time!
![Kale Quinoa Salad with nuts](https://ourzestylife.com/wp-content/uploads/2024/01/Kale-Quinoa-Salad-OurZestyLife-7.jpg)
Hearty Kale Quinoa Salad
- Who says healthy eating means less comfort or satisfaction? This fresh, Mediterranean-style dish will fill you up and keep you going strong without weighing you down.
- Robust kale salad holds up in the refrigerator. Make it ahead and let the flavors blend.
- This super food salad can stand on its own as a hearty, healthy lunch, thanks to its superb balance of ingredients.
- Gluten-free, vegan, and keto-friendly kale salad can be customized to suit your taste or what you have on hand. Add black beans, corn, broccoli, walnuts, or pecans.
- Versatile kale quinoa salad goes great with air fryer chicken, roast beef, or baked salmon.
![kale to make Kale Quinoa Salad](https://ourzestylife.com/wp-content/uploads/2024/01/Kale-Quinoa-Salad-OurZestyLife-1.jpg)
Ingredients & Variations
Kale – Fresh, whole leaf kale is best for this recipe, so you can slice out the tough stems. The bagged, pre-chopped variety can work in a pinch, although these often include the stems, which are difficult to remove.
Quinoa – Quinoa has a mild nutty flavor similar to corn, but less sweet. Either white or tricolor quinoa will work. In a pinch, couscous, orzo, or even corn can be substituted.
Edamame – This fresh, green soybean has a mild flavor and buttery smooth texture. You can substitute any bean, such as chickpeas, black, or red beans if you wish.
Tomatoes – Use grape or cherry tomatoes. Sun gold cherry tomatoes are especially sweet and will taste great with the pleasantly pungent kale.
Mangoes – Look for fresh, ripe mangoes free of spots. Alphonso mangoes, which are small and uniformly gold are considered among the juiciest and tastiest mangoes with a smooth, firm texture.
Avocado – Avocados should be ripe and free of black spots. Haas variety with the dark bumpy skin is often believed to have a superior texture to the larger Indian variety, which are brighter green and smooth skinned.
Pepitas – Give your salad a nutty crunch with this tasty garnish. You can add or substitute sunflower seeds, walnuts, or pecans if you desire.
Variations – This is a salad recipe, which means anything goes! Add or substitute other greens, such as spinach, Romaine lettuce, or broccoli. Can’t find good mangoes in winter? Switch them out for fresh apple chunks of cooked sweet potatoes, or dried cranberries. For more tangy flavor, add feta crumbles, or parmesan cheese shavings. Try other zesty dressings like Italian or Caesar.
![plated Kale Quinoa Salad with a fork](https://ourzestylife.com/wp-content/uploads/2024/01/Kale-Quinoa-Salad-OurZestyLife-4.jpg)
How to make a Kale Quinoa Salad
- In a large salad bowl, combine the chopped kale and onions with the cooked and cooled quinoa and edamame as described in the recipe below.
- Blend all the dressing ingredients, and toss with the salad.
- Refrigerate for 30 minutes or until cold.
- Toss with the tomatoes, mango and avocado.
- Sprinkle with toasted pepitas.
Serve cold with a loaf of warm no-knead bread.
How to Make a Lemon Dressing
- Mince the garlic, chop basil leaves and squeeze the lemons. One medium lemon is usually enough to yield ¼ cup of juice.
- Whiz all the ingredients in a blender or food processor (as per the recipe below).
- Use immediately or store in the refrigerator for up to 3-4 days.
Leftovers?
If you plan to have leftovers, then do not dress the greens, and leave out the mango, tomatoes, and avocados. Store the kale, quinoa, and edamame mixture in the refrigerator in an airtight container for 3-4 days.
![easy Kale Quinoa Salad in a bowl aKale Quinoa Salad with tomatoes](https://ourzestylife.com/wp-content/uploads/2024/01/Kale-Quinoa-Salad-OurZestyLife-5.jpg)
Tips & Tricks
- Cut the stems out of the kale leaves before assembling the salad.
- Make the dressing up to a day in advance to allow the flavors to deepen and develop.
- Kale leaves are chewy even with the stems removed. If you find them too tough for your taste, try lightly steaming or blanching them before adding to the salad.
More Healthy Salads
Did you try this recipe for Kale Quinoa Salad? Leave a comment and rating below!
![closeup of Kale Quinoa Salad in a white bowl with tomatoes, quinoa, mangos and pumpkin seeds in a white bowl](https://ourzestylife.com/wp-content/uploads/2018/09/Kale-Quinoa-Salad-closeup-300x300.jpg)
Kale Quinoa Salad
Ingredients
- 2 cups cooked quinoa cooled (cook according to package directions), approximately ¾ cup uncooked quinoa
- 1 ½ cup edamame beans cooked and cooled
- 3 cups kale finely chopped (ribs removed)
- ¼ red onion diced (optional)
- 1 cup grape tomatoes sliced
- 1 mango pitted and chopped
- 1 avocado pitted and chopped (or sliced)
- 3 Tablespoon pepitas also known as pumpkin seeds, toasted, (optional). Or use other optional seeds or nuts.
For Dressing:
- 2 Tablespoons olive oil
- ¼ cup lemon juice freshly squeezed
- 1 clove garlic minced
- 1 teaspoon granulated sugar
- 6 leaves basil chopped (substitute 1 teaspoon dry basil)
- ⅛ teaspoon salt
- ½ teaspoon freshly ground black pepper or to taste
Instructions
- Place all dressing ingredients in a bullet blender, blender, or food processor. Blend for 15-30 seconds until well mixed.
- In a large bowl, mix cooked and cooled quinoa, edamame, and kale together. Add dressing and toss together. Refrigerate 30 minutes (or until serving) to allow flavors to blend.
- A few minutes before serving time, add onions, tomatoes, mango, and avocado. Serve and sprinkle with toasted pepitas.
Notes
- Cut the stems out of the kale leaves before assembling the salad.
- Kale leaves can be too chewy, even after the stems have been removed. To soften kale, steam or blanch it, then cool completely before adding to the salad.
- Refrigerate leftovers for 3-4 days.
Nutrition Information
Nutrition information does not include optional ingredients or garnish and is an estimate. It may change based on actual ingredients and cooking methods used.
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![Savor the flavors of this kale quinoa salad, a nutritious powerhouse dressed in a tangy lemon dressing. Crispy kale, nutty quinoa, and edamame join forces with creamy avocado, tomatoes, and luscious mango pieces. This vibrant, gluten-free creation is a keto-friendly gem for plant-based food lovers. #kalequinoasalad #kaleandquinoasalad #ourzestylife #quinoakalesalad close up of Kale Quinoa Salad in a bowl with a title](https://ourzestylife.com/wp-content/uploads/2024/01/SP-Kale-Quinoa-Salad-2-OurZestyLife-2.jpg)
![Hearty, healthy kale quinoa salad is a powerhouse of delicious super foods in a tangy lemon dressing. Crisp kale and nutty tasting quinoa and edamame combine with creamy avocado, tomatoes, and juicy chunks of fresh mango. This bright, colorful salad is gluten free, keto-friendly, and tailor made for plant based diets! What’s not to love? #kalequinoasalad #kaleandquinoasalad #ourzestylife #quinoakalesalad. close up of Kale Quinoa Salad with nuts and a title](https://ourzestylife.com/wp-content/uploads/2024/01/LP-Kale-Quinoa-Salad-2-OurZestyLife-2-.jpg)
![Serve up this vibrant kale quinoa salad for a delicious burst of super foods in a zesty lemon dressing. Crunchy kale, nutty quinoa, and edamame unite with creamy avocado, tomatoes, and juicy mango chunks. This colorful gluten-free creation is keto-friendly and perfect for plant-based diets. Who wouldn't adore this flavorful feast? #kalequinoasalad #kaleandquinoasalad #ourzestylife #quinoakalesalad. bowl of Kale Quinoa Salad with nuts and a title](https://ourzestylife.com/wp-content/uploads/2024/01/NP-Kale-Quinoa-Salad-2-OurZestyLife-1.jpg)
![Craft a kale quinoa salad that's a super food sensation, drizzled with tangy lemon dressing. Crisp kale, nutty quinoa, and edamame mingle with creamy avocado, tomatoes, and succulent mango. This lively, gluten-free salad caters to keto and plant-based preferences for a healthy, and satisfying dish that is sure to become a favorite. #kalequinoasalad #kaleandquinoasalad #ourzestylife #quinoakalesalad plated Kale Quinoa Salad with writing](https://ourzestylife.com/wp-content/uploads/2024/01/NP-Kale-Quinoa-Salad-2-OurZestyLife-2.jpg)
![Indulge in a kale quinoa salad for a healthy flavor-packed medley of veggies and fruit with a tangy lemon twist. Fresh kale, nutty quinoa, and edamame dance with creamy avocado, tomatoes, and juicy mango chunks. Dive into this gluten-free, keto-friendly delight tailored for plant-based enthusiasts. It’s love at first bite! #kalequinoasalad #kaleandquinoasalad #ourzestylife #quinoakalesalad close up of Kale Quinoa Salad with writing](https://ourzestylife.com/wp-content/uploads/2024/01/SP-Kale-Quinoa-Salad-2-OurZestyLife-1.jpg)
![Delight in a kale quinoa salad, a scrumptious blend of super foods drizzled with a tangy lemon dressing. Fresh kale, nutty quinoa, and edamame partner with creamy avocado, tomatoes, and juicy mango bites. Enjoy this the gluten-free, keto-friendly dish that’s perfect for plant-based diets. It goes great with meat mains too! #kalequinoasalad #kaleandquinoasalad #ourzestylife #quinoakalesalad Kale Quinoa Salad in a bowl and close up with a title](https://ourzestylife.com/wp-content/uploads/2024/01/LP-Kale-Quinoa-Salad-2-OZL-2.jpg)
This recipe is adapted from Ambitious Kitchen.
I have made this salad several times and it sure reminds me of summer! Great fresh tastes in it.
So happy to hear that you love this salad Shauna! It really is one of my very favorite salads!
I love everything about this delicious salad!! Great time saving tip to chop the kale small instead of massage!
Thank you Holly! I’m so glad you love it!