Bright, colorful, and packed with nutrients, this Rainbow Kale Quinoa Salad is a plant-powered powerhouse perfect for busy weekdays.
Loaded with fiber-rich kale, protein-packed quinoa and edamame, and healthy fats from flaxseed or olive oil, it’s a satisfying, low-saturated-fat meal that’s easy to prepare.
Quick, versatile, and perfect for meal prep, it’s a nourishing choice you’ll love all week long.
Rainbow Kale Quinoa Salad
Equipment
- 1 Chef’s knife
- 1 large mixing bowl
- 1 small bowl for dressing
- 1 saucepan (for quinoa)
Ingredients
- 1 –2 bunches curly kale
- 1 cup dried quinoa
- 3 medium carrots shredded
- 1 red bell pepper or 1 cup chopped sweet peppers
- 2 cups shelled edamame
- ¼ cup cold-pressed flaxseed oil or olive oil
- ¼ cup red wine vinegar
- 1 ½ tablespoons Italian seasoning
- 3 green onions thinly sliced (optional)
Instructions
- Prepare the Quinoa: Begin by rinsing 1 cup of dried quinoa thoroughly under cold water in a fine mesh sieve. This removes any natural bitterness and ensures a clean, nutty flavor. Transfer the rinsed quinoa to a medium saucepan and add 2 cups of water (or vegetable broth for extra flavor). Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low, cover with a lid, and let it simmer for about 15 minutes, or until all the liquid is absorbed and the quinoa becomes fluffy and tender. Remove the saucepan from heat and allow the quinoa to sit covered for 5 minutes to steam, then fluff with a fork and let it cool slightly before combining with other ingredients.
- Massage the Kale: While the quinoa cooks, wash your kale thoroughly under cold running water to remove any dirt or grit. Shake off excess water and remove the thick stems, leaving only the leafy parts. Chop or tear the kale into bite-sized pieces and place it in a large mixing bowl.Add a small pinch of salt and use your hands to gently massage the leaves for 2–3 minutes. Massaging softens the kale, making it tender and bright green, and helps release its natural flavor while reducing bitterness.
- Prepare the Vegetables: Next, prepare the vegetables to add texture, color, and freshness to your salad. Peel and shred 3 medium carrots using a grater or a food processor. Dice 1 red bell pepper (or 1 cup of chopped sweet peppers) into small, uniform pieces to ensure even distribution in the salad. If using green onions, slice 3 green onions thinly. Keep all the vegetables in separate bowls for easy assembly.
- Cook or Prepare Edamame: Measure 2 cups of shelled edamame. If using frozen edamame, bring a small pot of water to boil and cook the edamame for 3–4 minutes until tender but still crisp. Drain and rinse with cold water to stop the cooking process. If using pre-cooked or fresh edamame, simply drain and add directly to the salad. This protein-rich addition makes the salad satisfying and balanced.
- Combine Kale, Vegetables, and Edamame: Once all vegetables are prepared and the kale is massaged, add the shredded carrots, diced bell peppers, green onions (if using), and the cooked edamame to the large mixing bowl with the kale. Gently toss everything together to evenly distribute the ingredients. This ensures each bite contains a mix of colors, flavors, and textures.
- Prepare the Dressing: In a small bowl, combine ¼ cup cold-pressed flaxseed oil (or olive oil) with ¼ cup red wine vinegar and 1 ½ tablespoons Italian seasoning.Whisk thoroughly until the dressing is smooth, emulsified, and fragrant. The tangy vinegar and aromatic herbs provide a bright, flavorful coating for the vegetables and quinoa, while the oil adds healthy fats. Taste the dressing and adjust seasoning with a pinch of salt or pepper if desired.
- Mix the Salad with Quinoa and Dressing: Once the quinoa has cooled slightly, add it to the bowl with kale and vegetables. Pour the prepared dressing over the salad. Using a large spoon or salad tongs, gently toss everything together. Be careful to coat all the ingredients evenly without mashing the quinoa or bruising the kale. The goal is a light, well-dressed, and visually appealing salad with vibrant colors and distinct textures.
- Serve and Store: Divide the salad into 4 generous portions for serving. This Rainbow Kale Quinoa Salad is perfect as a standalone lunch, a side dish for dinner, or a make-ahead meal prep option for the week. If storing, transfer the salad to airtight containers and refrigerate for up to 4 days.The dressing helps preserve the freshness, and the salad flavors deepen over time, making it even more delicious the next day.
Notes
- For best texture, massage the kale thoroughly to make it tender and less bitter.
- Allow quinoa to cool slightly before adding it to the salad to prevent wilting the kale.
- Use fresh, crisp vegetables for the best flavor and crunch.
- The dressing can be adjusted to taste—more vinegar for tang, more oil for richness.
- Optional add-ins: cherry tomatoes, cucumbers, roasted nuts, or avocado slices for extra creaminess.
- This salad is vegan, gluten-free, and naturally low in saturated fat, making it a heart-healthy choice.
- Perfect for meal prep: store in airtight containers for up to 4 days.
Chef’s Secrets For Perfect Salad
The key to this salad’s vibrant texture and flavor lies in preparation. Massaging kale may seem like a small step, but it softens the tough leaves and brings out natural sweetness, balancing the tang of the dressing.
Using room-temperature or slightly cooled quinoa prevents the kale and vegetables from wilting, keeping the salad crisp.
Fresh, high-quality ingredients—particularly in-season bell peppers and kale—make a significant difference in flavor.
Additionally, whisking the dressing until it’s fully emulsified ensures each bite is evenly coated, allowing the flavors to meld harmoniously.
Serving Suggestions To Impress Guests
This Rainbow Kale Quinoa Salad is versatile and pairs well with a variety of meals.
Serve it alongside grilled chicken, fish, or tofu for a complete protein-packed dinner.
It also works beautifully as a light lunch, accompanied by warm pita bread or avocado toast.
For a more substantial meal, sprinkle with roasted chickpeas or pumpkin seeds.
Its colorful presentation makes it ideal for potlucks or picnics, adding a visually stunning and healthy option to any table.
Storage Tips For Freshness
To keep your salad fresh, store it in an airtight container in the refrigerator for up to 4 days.
Keep the dressing separate if you prefer maximum crunch; simply toss it with the salad just before serving.
Avoid freezing, as the vegetables and dressing may lose their texture.
If prepping for meal prep, consider layering the kale at the bottom and adding quinoa and other vegetables on top.
This prevents sogginess while keeping flavors intact.
Frequently Asked Questions
1. Can I use other greens instead of kale?
Absolutely! Spinach, Swiss chard, or baby arugula can be substituted. However, kale holds up best for salads that sit in the fridge for meal prep because it is sturdy and retains its texture.
If using softer greens, add them right before serving to prevent wilting.
2. Is it okay to use pre-cooked quinoa?
Yes, pre-cooked quinoa works perfectly and saves time. Ensure it is slightly cooled before mixing with the salad to maintain the crispness of the vegetables. Fluff it with a fork to separate the grains and avoid clumping.
3. Can I make the dressing ahead of time?
Definitely. The dressing can be prepared up to 5 days in advance and stored in a sealed jar in the fridge.
Shake or whisk well before drizzling over the salad to recombine any separated ingredients.
4. How do I keep the salad from becoming soggy?
The main trick is to allow cooked quinoa to cool completely before adding it to the kale and vegetables. Massaging the kale also helps absorb the dressing without turning the leaves limp.
For longer storage, keep the dressing separate until just before serving.
5. Can I add protein to make it a complete meal?
Yes! Edamame already adds plant-based protein, but you can boost it by including chickpeas, grilled tofu, tempeh, or cooked chicken for non-vegetarians.
Nuts and seeds like almonds, pumpkin seeds, or sunflower seeds also add protein, healthy fats, and an extra crunch.
