Hey there, salad lovers!
Looking for a fresh and tasty dish? You’re in for a treat!
Today, I’m excited to share my kale quinoa chickpea salad.
It’s packed with flavor and super healthy.
Perfect as a side or a main dish, this salad is a real winner.
Get ready to dig in!
Possible Ingredient Alternatives
Kale can be replaced with spinach or Swiss chard for a milder flavor while maintaining nutritional value. These leafy greens require less massaging and cooking time than kale. Chickpeas can be substituted with white beans or lentils for a different texture and flavor profile. Use the same amount as called for in the recipe. Quinoa can be swapped with bulgur wheat or couscous for a similar nutritional profile and texture. Cook according to package instructions, adjusting liquid ratios as needed. For a gluten-free option, try cauliflower rice or millet instead. Feta cheese can be replaced with goat cheese for a tangy flavor or nutritional yeast for a vegan alternative. Use slightly less nutritional yeast, as it has a stronger flavor.
| Preparation Time | 10-15 minutes |
| Cooking Time | 0-0 minutes |
| Total Time | 10-15 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 35-40 g
- Fat: 40-45 g
- Carbohydrates: 85-95 g
Ingredients
For the salad:
- 1 medium red bell pepper (diced into 1/2-inch pieces)
- 1/2 medium red onion (finely diced)
- 1/4 cup toasted sunflower seeds
- 4 cups chopped kale (lacinato or curly)
- 1/2 tbsp extra virgin olive oil
- 1 can chickpeas (rinsed and drained)
- 1 cup cooked quinoa
- 1/2 cup crumbled feta cheese (I prefer Atalanta brand)
- 1/3 cup coarsely chopped fresh cilantro
For the dressing:
- 1 serving lemon olive oil dressing
Step 1: Prepare and Massage the Kale
Begin by placing your kale into a large salad bowl.
Drizzle with 1/2 tablespoon of extra virgin olive oil.
Using clean hands, gently massage the kale leaves for 1-2 minutes until they have softened.
This will help make the kale more tender and enhance its flavor.
Step 2: Add Salad Ingredients
Once the kale is massaged and softened, add the remaining salad ingredients to the bowl, except for the sunflower seeds.
This might include items like sliced vegetables, fruits, or other greens depending on your preference.
Step 3: Prepare the Lemon Vinaigrette
In a mason jar or any sealable container, combine all the salad dressing ingredients.
Seal the container tightly and shake well to mix the vinaigrette.
This blending step ensures that all the flavors are well combined.
Adjust the seasoning as desired.
Step 4: Dress and Toss the Salad
Pour the desired amount of lemon vinaigrette over the salad.
Be mindful that you might not need all of the dressing, so start with a small amount and toss well to combine, adding more dressing to suit your taste.
Step 5: Garnish and Serve
Finish off your salad by sprinkling roasted sunflower seeds over the top for added flavor and crunch.
Serve the salad immediately and enjoy the fresh, vibrant flavors!
