Hearty Mediterranean Quinoa Kale Feta Salad

If you ask me, grain-based salads are a game-changer.

This Mediterranean-inspired quinoa salad brings together nutty grains, fresh kale, and tangy feta cheese in a combination that’s both filling and light. The leafy greens and quinoa create a hearty base, while the salty feta adds just the right punch of flavor.

It’s tossed with a simple lemon and olive oil dressing that lets each ingredient shine through. A handful of toasted pine nuts gives it a pleasant crunch, making every bite interesting.

It’s the kind of dish that works perfectly for lunch or dinner, and it actually tastes better after sitting in the fridge for a few hours.

What Kind of Kale Should I Use?

For this salad, both curly kale and Tuscan kale (also called dinosaur or lacinato kale) will work great. Curly kale is the most common type you’ll find at the grocery store – it’s got those ruffly, bright green leaves and a slightly peppery taste. Tuscan kale has flatter, darker leaves and tends to be a bit more tender, making it a favorite for raw salads. Just make sure to remove the tough center stems from whichever type you choose, and give those leaves a good massage with olive oil to help break down the fibrous texture. If you’re new to kale, you might want to start with Tuscan kale since it’s generally less bitter than its curly cousin.

Options for Substitutions

This fresh salad is pretty adaptable and you can make several swaps based on what you have in your kitchen:

• Kale: Not a kale fan? You can use baby spinach, Swiss chard, or arugula instead. Just skip the massage step if using these more tender greens.
• Quinoa: While quinoa gives this salad its signature texture and protein boost, you could use bulgur, couscous, or even brown rice. Cook according to package instructions for whichever grain you choose.
• Feta cheese: Try goat cheese or crumbled blue cheese if you’re out of feta. For a dairy-free version, add extra almonds or some diced avocado for creaminess.
• Almonds: Any nuts work great here – try walnuts, pecans, or pine nuts. Seeds like pumpkin or sunflower seeds are good options too.
• Fresh herbs: No dill or cilantro? Parsley, mint, or basil work well. You can also use dried herbs – just use 1/3 of the amount called for fresh herbs.
• Red onion: Swap with green onions, shallots, or leave them out. If raw onions are too strong, soak them in cold water for 10 minutes before adding to the salad.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing quinoa is not rinsing it thoroughly before cooking, which can leave behind a bitter, soapy taste from the natural coating called saponin – make sure to rinse until the water runs clear. Another common error is massaging the kale too aggressively or not long enough – aim for about 3-5 minutes of gentle massaging with olive oil and salt to break down the tough fibers without turning the leaves into mush. When it comes to the dressing, mixing it directly into hot quinoa can cause the herbs to wilt and the feta to melt too quickly – instead, let the quinoa cool completely before combining with other ingredients. For the best texture and flavor balance, add the roasted almonds and feta just before serving to maintain their crunch and prevent them from getting soggy.

What to Serve With Quinoa Kale Salad?

This fresh and filling salad works great as a main dish, but it’s also perfect alongside grilled chicken or salmon for a complete meal. If you’re keeping things vegetarian, try serving it with some warm pita bread and hummus on the side – the combination of textures and Mediterranean flavors really works well together. For a simple weeknight dinner, I like to add some roasted chickpeas on top for extra protein, or serve it next to a bowl of lemon-y lentil soup. The salad’s bright flavors from the lemon and herbs make it a great partner for simple, protein-rich foods that won’t compete with its taste.

Storage Instructions

Keep Fresh: This quinoa and kale salad stays fresh in an airtight container in the fridge for up to 4 days. The flavors actually get better as they mingle together! If you’re planning to store it, you might want to add the almonds and feta just before serving to keep them crunchy and fresh.

Meal Prep: This salad is perfect for meal prep! You can make a big batch on Sunday and portion it out for lunches throughout the week. Just keep the dressing separate and drizzle it on when you’re ready to eat. The kale holds up really well, unlike lettuce that can get soggy.

Pack: Taking this salad to work or a picnic? Layer the ingredients in your container with the quinoa at the bottom, followed by the kale, veggies, and toppings. Keep the dressing in a separate small container and toss everything together just before eating. This way, everything stays fresh and crisp!

Preparation Time	30-45 minutes
Cooking Time	12-15 minutes
Total Time	42-60 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 900-1100
• Protein: 30-40 g
• Fat: 60-70 g
• Carbohydrates: 70-80 g

Ingredients

• 8 cups tightly packed kale leaves
• 1 tablespoon extra virgin olive oil
• 1/4 teaspoon salt and pepper
• 1 cup quinoa of any color
• 2 cups water
• Zest from one large lemon
• 2 1/2 tablespoons lemon juice
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dijon or regular mustard
• 1 clove garlic, minced
• 1 teaspoon sugar (optional, but i include it)
• 1/2 teaspoon salt and pepper
• 1/4 cup chopped dill leaves
• 1/4 cup chopped cilantro or coriander leaves
• 1 red onion, quartered and thinly sliced (optional)
• 1/3 to 1/2 cup roasted almonds, chopped
• 100 grams crumbled feta (3.5 oz)

Step 1: Prepare the Kale

Begin by scrunching up the kale leaves, then slice them to about 1cm (2/5″) thickness.

Transfer the sliced kale into a large bowl.

Drizzle over some oil and scatter with salt and pepper.

Use your hands to scrunch the kale leaves for 1 minute.

This process should shrink the kale to about half its original size.

Set the kale aside for 30 minutes to allow the leaves to soften, making them suitable for eating raw.

Step 2: Cook the Quinoa

Place the quinoa in a fine mesh colander and rinse under running water for 30 seconds.

Make sure to drain any excess water well.

You can also perform this step in a large bowl if preferred.

Transfer the rinsed quinoa to a saucepan and add water.

Cover with a lid and bring to a simmer over medium heat.

Allow it to cook for 12 – 15 minutes until all the water is absorbed.

Once cooked, remove the saucepan from heat, leave the lid on, and let it rest for 5 – 10 minutes.

Fluff the quinoa with a fork to prevent it from clumping together, then spread it on a tray and refrigerate to cool quickly.

Step 3: Prepare the Dressing

While the quinoa is cooking, place the dressing ingredients in a jar.

Screw the lid on and shake well to combine.

Let the dressing sit for about 10 minutes to allow the flavors to meld.

Step 4: Combine Ingredients

Once the quinoa has cooled, add it to the bowl with the prepared kale.

Add all the dill and coriander/cilantro, half the nuts, feta, and 2/3 of the dressing.

Toss everything together well to ensure the ingredients are evenly coated with the dressing.

Step 5: Serve the Salad

Transfer the tossed salad into a serving platter or individual bowls.

Drizzle with the remaining dressing, and garnish with the remaining feta and nuts for an extra crunch.

This dish can be enjoyed as a meal on its own, providing a nutritious and satisfying option.

Enjoy!