Craving something both nourishing and delicious? This kale and quinoa salad recipe is your go-to for a quick, healthy meal that packs a flavorful punch while keeping things simple and wholesome.
Who said eating your greens has to be boring? This salad with kale and quinoa is like hitting the refresh button on your meal plan, mixing textures and tastes that'll keep your taste buds on their toes. It's perfect for those days when you want something light yet filling or just looking to shake things up a bit in the kitchen.
Have time to spare? Add a dollop of our super easy and tangy, dairy-free ranch dressing on top of this kale and quinoa salad.
Taking a leaf from our quinoa edamame salad and vegan kale salad, we grabbed the best parts of both dishes and tossed them together to create a new favorite. With this recipe, we're keeping things light, vibrant, and most importantly, celebrating all things flavor-packed that'll have you coming back for more!
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💚 Why you will love this recipe
- Quick to prepare
- Energizing ingredients
- Diverse textures
- Bursting with flavor
- Inspired by favorites
🧾 Ingredients
The ingredients that make this wholesome salad so good are:
- Quinoa: Offers a high-protein, gluten-free base that adds a nutty flavor and satisfying crunch.
- Kale: Rich in vitamins and minerals, it brings a hearty, earthy component that balances the salad's textures.
- Green peas: Add a sweet, fresh pop of color to boost fiber and protein.
- Mushrooms: Provide a meaty texture and umami depth that complements the lighter elements.
- Ground garlic: Infuses the dish with a bold, aromatic flavor that enhances the overall taste profile.
- Onion: Offers a sharp, slightly sweet undertone that adds complexity to the salad's flavors.
- Pomegranate arils: Introduce a juicy, tart burst, adding a vibrant contrast to the dish.
Optional
- Extra-virgin Olive oil: Elevates the salad with a smooth, fruity richness and helps to meld the flavors together.
- Toasted Sunflower seeds: Contribute a nutty crunch and a boost of vitamin E, making the salad even more satisfying.
See the recipe card for quantities.
Substitutions
| Original Ingredient | Suggested Substitution |
|---|---|
| Quinoa | Bulgur or couscous |
| Kale | Spinach or Swiss chard |
| Green peas | Edamame or chopped green beans |
| Mushrooms | Zucchini or eggplant |
| Ground garlic | Garlic powder or minced fresh garlic |
| Onion | Shallots or green onions |
| Pomegranate arils | Dried cranberries or cherries |
| Olive oil (extra virgin) | Avocado oil or walnut oil |
| Sunflower seeds (toasted) | Pumpkin seeds or slivered almonds |
🍽 Equipment
Small saucepan, large skillet, and mixing bowl.
🔪 Instructions
To make this quinoa salad, start by washing your fresh ingredients thoroughly.
- Halve the mushrooms and chop the onions and kale.
- Rinse the quinoa under running water to clean it, then shake off the excess moisture.
- Cook the quinoa with water and a pinch of salt, cover it, and boil until it absorbs all the water. Let it rest off the heat, cover it, fluff it with a fork, and set aside some pomegranate arils for garnish.
- Gently remove the pomegranate arils underwater and set them aside to avoid splashing.
- Quickly rinse mushrooms, pat them dry, and then slice them in half. In a pan with optional olive oil, ground garlic, salt, sauté mushrooms until golden, then set aside.
- Sauté onions in the same pan until golden, then remove.
- Lightly sauté the green peas with garlic using the same skillet.
- For the kale, sauté until vibrant green, then cover briefly until just wilted but not soggy.
- In a large bowl, combine the fluffy quinoa, sautéed vegetables, pomegranate arils, and, if using, toasted sunflower seeds. Mix everything well to create a colorful and tasty salad.
💡 Expert Tips
First, thoroughly rinsing the quinoa is key to removing its natural coating, which can make it taste unpleasant. Cook it with a tight-fitting lid to ensure all the water is absorbed evenly, creating fluffy grains without any mushiness.
When sautéing vegetables, especially mushrooms, avoid crowding them in the pan to get that perfect golden-brown sear instead of steaming them.
As a meal prep tip, cook a large batch of quinoa at the start of the week and store it in the fridge in an airtight container. Having cooked quinoa on hand makes assembling this salad a breeze. Add fresh veggies and other ingredients for a quick, nutritious meal anytime.
Lastly, for the kale, a quick sauté is all it takes to keep its vibrant color and slight crunch, enhancing the salad's overall texture and flavor.
📖 Variations
For a unique twist on this salad, try incorporating seared boletus mushrooms for their meaty texture and rich flavor, elevating the dish with a luxurious touch.
Another variation we love consists of adding roasted butternut squash or sweet potato cubes for a sweet and hearty contrast or mixing in some avocado slices for a creamy element that beautifully complements the earthiness of the kale and quinoa.
If you like fresh herbs, this dill quinoa salad I tried from Tori is fantastic! It took me to Greece!
🥢 How to serve
Serve as a main dish: This salad is hearty enough to stand alone, making it a perfect main course for lunch or dinner. Its combination of protein-rich quinoa and nutrient-dense vegetables offers a satisfying and balanced meal.
Pair with soup: Serve this salad alongside your favorite soup for a more filling meal. A creamy vegan pumpkin soup or a light sprouted lentil soup complements the salad's textures and flavors, creating a comforting meal perfect for cooler days.
Wrap it up: Get creative and use the salad as a filling for wraps. Tuck it into whole grain or gluten-free tortillas with a dollop of pumpkin hummus or a drizzle of maple tahini dressing, a portable meal option. This twist makes it even easier to enjoy your kale quinoa salad on the go.
🥡 Storage
Store your kale quinoa salad in an airtight container in the refrigerator to keep it fresh. It will stay good for up to three days.
This salad is best enjoyed cold or at room temperature for reheating to maintain its texture and flavor. If you've added ingredients like mushrooms or onions that you prefer warm, sauté them separately and add them to the salad before serving.
❓ FAQ
Yes, you can use any color of quinoa—white, red, or tri-color—all of which offer a slightly different texture and taste but work equally well in this salad.
Add spicy roasted chickpeas, black beans, or hemp seeds to the quinoa and vegetables to boost the protein content.
Yes, this salad is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease. Just ensure all added ingredients are also gluten-free.
📚 More salad recipes
If you like this salad, you will surely love these salads with bold flavors.
⭐ If you try this quinoa and kale salad, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!
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🎥 Video
📋 Recipe
Easy Kale and Quinoa Salad
Equipment
Ingredients
Quinoa
- ¾ cup quinoa or 1 ½ cup cooked quinoa. 5 oz, 140 g
- 1 ½ cup water
- ¾ teaspoon fine sea salt
Vegetables & Fruit
- 6 handfuls kale Packed, about 5 oz
- 1 cup green peas Frozen
- 8 oz mushrooms halved
- 1 teaspoon ground garlic divided
- ½ onion medium, chopped about 150 g
- 1 cup pomegranate arils about half large pomegranate
Optional
- 1 tablespoon olive oil extra virgin
- 1 tablespoon sunflower seeds toasted
Directions
QUINOA
- Rinse. Place quinoa in a mesh colander and give it a good rinse for about half a minute to remove impurities. Shake off the extra water — a bowl can work just as well.
- Cook. Transfer the rinsed quinoa to a pot, and pour in double the water for every cup with ¼ teaspoon sea salt. Slap a lid on, keep the flame at medium-high, and let it bubble away for 12 minutes or until the quinoa has soaked all the water.
- Rest. Once done, remove from heat, but keep the lid on. Let the quinoa sit for 5 minutes. Then, fluff it up with a fork to get it nice and airy. Set aside a handful of arils for a final garnish on the salad.
VEGETABLES & FRUIT
- Extract Pomegranate Arils. Halve that beauty and get a bowl of water ready. Dive in and gently free those arils. Be gentle — we don't want juice everywhere. Scoop them out with your hands and set them aside in your serving bowl.
- Clean Mushrooms. Give the mushrooms a quick rinse under the tap to get the dirt off. Then, pat them dry right away.
- Slice. Now, get those mushrooms into halves.
- Sauté mushrooms. Get your skillet on a medium-high flame, spoon olive oil (if using), some ground garlic, and salt. Set the mushrooms face down and sauté until golden golden brown. Take them off the flame and reserve.
- Sauté Onion. Let's give the onion the same golden-brown treatment with another spoon of oil (or 2 tablespoon water) in that same skillet. Once they look good and golden, reserve.
- Sauté green beans in the same skillet, adding the remaining ground garlic until slightly blistered.
- Wilt Kale. Back in the skillet, let's give the kale a quick toss until it shows off a vibrant green. Then, tuck it in with a lid and wait till it's shiny and lightly wilted, then continue sautéing until lightly browned. Don't let the kale get soggy. Off the heat and reserve.
ASSEMBLING
- Assemble Salad. Grab a big serving bowl, and let's bring everything together. Mix the sautéed veggies with the fluffed quinoa, sprinkle in the pomegranate arils, and optional toasted seeds.
Video
Nutrition Facts
Nutritional Disclaimer
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.
Affiliate Disclaimer
Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.
As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.
As the creative force behind OPBW, Natasha is a dedicated stay-at-home mom and passionate home chef. She infuses every recipe and personal care tip with love and practicality. Balancing family life with culinary adventures, she crafts wholesome, family-friendly dishes and effective, natural beauty solutions that are both approachable and inspiring. Her hands-on experience and personal touch make OPBW a go-to resource for delicious meals and self-care ideas that fit seamlessly into everyday life.
Jess
Such a great recipe!
suja md
Healthy salad, Thank you for this recipe.
Tiffany
I love the mix of all of the veggies and pomegranate! This salad is so healthy and fills me up! Thank you!
Our Plant-Based World
You are very welcome. I am glad you liked it, Suja!
Our Plant-Based World
Yep, they provide a great crunch and acitdity note!
TAYLER ROSS
I made this salad for lunch today and it was delicious! The perfect blend of savory and sweet!
Lauren
This quinoa salad was so good! I loved the texture and the little pops of pomegranate in every bite!