Description
A hearty, meal-prep friendly salad combining chewy quinoa, tender kale, creamy chickpeas, and crunchy veggies with a zesty lemon vinaigrette.
Ingredients
- 1 cup tricolour quinoa
- 2 cups water or low-sodium vegetable broth
- 1 medium bunch kale (about 6–8 cups chopped)
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 medium red bell pepper, diced
- 1 medium cucumber, diced
- 1/3 cup sunflower seeds (toasted if you like)
- 3/4 cup crumbled feta cheese
- 1/4 small red onion, thinly sliced (optional)
- Fresh herbs: 2 tbsp chopped parsley or mint (optional)
- 1/4 cup extra-virgin olive oil (for dressing)
- 3 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 1 tsp honey or maple syrup
- 1 small garlic clove, minced
- 1/2 tsp kosher salt (adjust)
- 1/4 tsp freshly ground black pepper
Instructions
- Rinse the quinoa in a fine-mesh sieve under cold water to remove saponins. Drain.
- Combine rinsed quinoa and 2 cups water (or broth) in a small saucepan. Bring to a boil, reduce to a simmer, cover and cook for 12–15 minutes until water is absorbed. Remove from heat and let sit for 5 minutes, then fluff with a fork. Let cool slightly.
- While quinoa cooks, remove kale stems and chop leaves into bite-sized ribbons. Place kale in a large bowl.
- Add 1–2 teaspoons olive oil and a pinch of salt to the kale. Massage with your hands for 1–3 minutes until the leaves darken and soften.
- Prepare the dressing: whisk together olive oil, lemon juice, Dijon, honey/maple, minced garlic, salt, and pepper. Taste and adjust acidity or salt.
- To the massaged kale, add cooked quinoa, drained chickpeas, bell pepper, cucumber, red onion (if using), sunflower seeds, and most of the feta. Reserve a little feta for garnish.
- Pour the dressing over the salad and toss gently but thoroughly. Taste and adjust salt, pepper, or lemon.
- Serve immediately or chill for 30–60 minutes to let flavors meld. Garnish with remaining feta and herbs before serving.
Notes
Store in an airtight container in the refrigerator for 3–4 days. To avoid sogginess, keep dressing separate until serving.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean