Quinoa and Kale Salad with Crunchy Sunflower Seeds
Introduction
This Quinoa and Kale Salad is a nutrient-packed, protein-rich, and fiber-loaded dish that is both refreshing and satisfying. The combination of fluffy quinoa, tender kale, crunchy sunflower seeds, and a zesty lemon vinaigrette makes this a perfect side dish or a light meal. Whether you’re looking for a healthy lunch, meal prep option, or a flavorful addition to dinner, this salad is gluten-free, vegan-friendly, and bursting with fresh flavors!
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Ingredients
For the Salad:
1 cup quinoa, rinsed
2 cups water or vegetable broth
4 cups kale, chopped (remove tough stems)
½ cup carrots, shredded
⅓ cup red bell pepper, diced
¼ cup red onion, finely chopped
⅓ cup sunflower seeds, toasted
¼ cup dried cranberries (optional, for sweetness)
¼ cup crumbled feta or goat cheese (optional)
For the Lemon Vinaigrette:
3 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 tsp honey or maple syrup (for a hint of sweetness)
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
Instructions
Cook the Quinoa
In a saucepan, bring 2 cups of water or broth to a boil.
Stir in the quinoa, reduce heat to low, cover, and simmer for 12-15 minutes until all liquid is absorbed.
Fluff with a fork and let it cool slightly.
Massage the Kale
In a large bowl, add the chopped kale and drizzle with 1 tsp olive oil.
Massage the kale for 1-2 minutes until softened and dark green.
Make the Dressing
In a small jar or bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic powder, salt, and black pepper.
Assemble the Salad
Add the quinoa, carrots, red bell pepper, red onion, sunflower seeds, and cranberries to the bowl with the kale.
Pour the dressing over the salad and toss well.
Sprinkle with feta or goat cheese, if using.
Serve & Enjoy
Serve immediately or refrigerate for up to 3 days for the flavors to deepen.
Tips & Variations
Make It Protein-Packed:
Add grilled chicken, chickpeas, or tofu for a complete meal.
Crunchy Additions:
Swap sunflower seeds for toasted almonds, pecans, or pumpkin seeds.
Meal Prep Friendly:
This salad holds up well in the fridge for 3-4 days, making it perfect for meal prep.
Make It Creamy:
Add ½ an avocado or a dollop of Greek yogurt to the dressing for a creamy twist.
Nutritional Information (Per Serving)
(Approximate values, excluding optional ingredients)
Calories: 280
Protein: 8g
Carbs: 32g
Fat: 14g
Fiber: 5g
Sugar: 5g
This Quinoa and Kale Salad with Crunchy Sunflower Seeds is wholesome, flavorful, and packed with texture.