Rainbow Kale Quinoa Salad
A colorful, nutrient-dense salad combining kale, quinoa, edamame, and crisp veggies with a simple, tangy dressing. High in plant-based protein, fiber, and healthy fats, this quick, 20-minute salad is perfect for lunch, dinner, or meal prep.
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.
