This Kale Quinoa Salad is considered one of my go-to high-protein meals as a result of it’s nutrient-dense and straightforward to prep forward for the busiest days. It’s excessive in protein, fiber and antioxidants, making it an energizing choice for lunch, dinner or post-workout gasoline.
I’ve been making this Kale Quinoa Salad for over 10 years, and it’s nonetheless considered one of my go-to recipes.
As a busy mother of three, I depend on meals that I can prep forward and belief to gasoline me by way of a busy day. This salad is full of protein, fiber, wholesome fat and antioxidants. It makes for an ideal lunch, gentle dinner, or aspect dish to convey to any gathering. Plus, it holds up properly within the fridge, which makes it ideally suited for meal prep.
This Kale Quinoa Salad is a hearty, nutrient-dense salad made with a base of chopped kale and fluffy quinoa, then layered with flavorful substances like grilled hen, blueberries, pumpkin seeds and feta.
It’s the sort of salad that tastes simply pretty much as good because it makes you’re feeling, which is precisely why it’s stayed in my rotation all these years.
FAQs
Quinoa and kale are each extremely nutritious meals that supply quite a few well being advantages. Quinoa is a whole protein and a very good supply of fiber, whereas kale is wealthy in nutritional vitamins A, C and Ok, in addition to antioxidants, making them a superb mixture for a balanced weight loss program.
Sure, this kale quinoa salad is a good meal to eat after a strength training workout. It’s full of protein, fiber and sophisticated carbs to assist refuel your physique and assist muscle recovery.
Grilled Hen Breast
Chicken is a lean supply of high-quality protein that helps construct and restore muscle, helps immune perform, and retains you feeling full. It’s additionally wealthy in B nutritional vitamins, which play a key position in vitality metabolism.
Quinoa
Quinoa is a gluten-free grain that’s wealthy in protein, fiber and antioxidants, all key vitamins that assist coronary heart well being.
Kale
Kale is a nutrient-dense leafy inexperienced loaded with important nutritional vitamins and minerals. It’s an important supply of vitamin A (for immune perform, eye and bone well being), vitamin C (for pores and skin and cell restore) and vitamin Ok (for wholesome blood clotting). It additionally incorporates calcium, magnesium and potassium, that are minerals that assist regulate blood stress and assist cardiovascular well being.
Blueberries
Blueberries are bursting with antioxidants, which assist increase blood antioxidant ranges, scale back irritation brought on by free radicals and assist general mobile well being.
Pumpkin Seeds
Pumpkin seeds are loaded with magnesium, zinc, iron and wholesome fat. They assist immune well being, muscle perform and coronary heart well being, whereas additionally offering plant-based protein and highly effective antioxidants.
Pistachios
Pistachios are flavorful inexperienced nuts full of wholesome fat (90% unsaturated), together with fiber, protein and vitamin B6, which play a key position in oxygen transport within the blood.
Description
This Kale Quinoa Salad is my go-to scrumptious, contemporary salad stuffed with good-for-you substances like blueberries, kale and quinoa.
- 1 hen breast, grilled and sliced
- 1 cup quinoa, cooled
- 1 cup contemporary blueberries
- 2 cup kale, shredded
- ½ cup pumpkin seeds
- ½ cup pistachios, salted
- mint leaves to style, chopped (10 leaves)
- non-compulsory: ¾ cup goat cheese or feta cheese crumbles
- non-compulsory: 1 avocado, sliced
- 1–2 lemons (juice of 1–2 lemons)
- 4–6 tbsp additional virgin olive oil
- In a small bowl or jar, whisk collectively the lemon juice and olive oil. Season with salt and pepper to style.
- Add shredded kale to a big bowl. Pour in 1-2 tablespoons of the olive oil and therapeutic massage the kale together with your palms for 1-2 minutes till it softens.
- Add cooked quinoa, blueberries, pumpkin seeds, pistachios, chopped mint, avocado and non-compulsory feta cheese to the massaged kale.
- Prime with grilled hen slices.
- Drizzle remaining dressing over the salad and toss gently to mix.
- Serve instantly or refrigerate for as much as three days. Add avocado earlier than serving if prepped forward.
Notes
*I like to make a big batch of this after which divide it into mason jars for on-the-go lunch (1-2 cups) or snacks (½-1 cup).
*To make this recipe dairy-free, merely omit the cheese.
- Prep Time: 5 minutes
- Cook dinner Time: 20 minutes
- Class: lunch
- Delicacies: salad
Widespread Questions
How Lengthy Will This Kale Salad Preserve?
Leftover kale salad stays contemporary for as much as 3 days when saved in an hermetic container within the fridge. Kale’s hearty texture permits it to remain crisp and flavorful, even after dressing.
Is Quinoa Gluten-Free?
Sure, quinoa is of course gluten-free. It’s an important grain different for these with celiac illness or gluten sensitivity.
What Are Some Variations Of Kale Quinoa Salad?
A few of my favourite variations of kale quinoa salad embrace including roasted veggies, purple onion, cherry tomatoes, chickpeas, dried cranberries, pecans or candy potato. I additionally like to modify up the salad dressing with a tahini sauce, lemon French dressing or a creamy avocado mix.
Pin This Blueberry Kale Quinoa Salad
