Name: Protein Kale and Quinoa Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 cup uncooked quinoa; 2 cups water or vegetable broth; 1 bunch kale, destemmed and finely chopped; 1 cup edamame, shelled and cooked; 1/2 cup almonds, lightly toasted and roughly chopped; 1/2 cup feta cheese, cubed or crumbled; 2 green onions, thinly sliced; 1/4 cup fresh parsley, chopped; Juice of 1 lemon; 2 tablespoons olive oil; Salt and pepper to taste

If you’re craving a fresh, invigorating dish that doesn’t skimp on nutrition, look no further than this Protein Kale and Quinoa Salad. This delightful recipe combines the earthy flavors of quinoa and kale with protein-packed edamame and toasted almonds, topped off with creamy feta cheese. With its vibrant colors and a mix of textures, this salad stands out as a highlight for any meal. Perfectly suited for quick lunches, wholesome dinners, or just a healthy snack, it brings versatility to your dining table.

This salad not only satisfies hunger but also fuels your body with essential nutrients. With quinoa as a complete protein source, this dish ensures you receive all nine essential amino acids while maintaining a vegetarian stance. The addition of edamame lends extra protein support, making this salad a favorite among fitness enthusiasts or anyone looking to incorporate nutrient-dense meals into their routine. You can enjoy it cold or at room temperature, making it a wonderful option for meal prep or a post-workout replenishment.

Why You’ll Love This Protein Kale and Quinoa Salad

Nutritious powerhouse loaded with protein from quinoa and edamame.
Packed with vibrant flavors and textures, keeping your meals exciting.
Versatile dish ideal for any time of the day – breakfast, lunch, or dinner.
Easy to prepare with simple ingredients, making it perfect for meal prep.
Customization options let you add or swap out ingredients based on preference.

Preparation Phase & Tools to Use

Before diving into your cooking adventure, it’s important to prepare your kitchen and workspace to ensure a smooth process. Start by gathering all the necessary ingredients and tools you’ll need for this recipe. You’ll want a medium saucepan for cooking quinoa, a large mixing bowl for combining all ingredients, and a small bowl for preparing the dressing. Having a good chopping knife and cutting board will also make the preparation of your kale, parsley, and green onions easier and more efficient.

Rinse and prep your quinoa to remove any bitterness by rinsing it thoroughly under cold water. Also, it’s helpful to have your edamame cooked and ready to toss in as it will enhance the overall protein content and flavor of your salad. Lastly, be sure to have your oven ready if you plan to toast your almonds for that extra crunch and warmth in the salad.

Ingredients

1 cup uncooked quinoa
2 cups water or vegetable broth
1 bunch kale, destemmed and finely chopped
1 cup edamame, shelled and cooked
1/2 cup almonds, lightly toasted and roughly chopped
1/2 cup feta cheese, cubed or crumbled
2 green onions, thinly sliced
1/4 cup fresh parsley, chopped
Juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste

Instructions

Step 1: Prepare the Quinoa

Start by rinsing the uncooked quinoa underwater to wash away the saponins, which can give a bitter taste. Once cleaned, place the quinoa in a medium saucepan along with the water or vegetable broth. Bring the mixture to a rolling boil, then reduce the heat to low, cover the pan, and let it simmer for about 15 minutes. After it finishes cooking, remove it from the heat and let it sit for an additional 5 minutes, still covered. Finally, fluff your quinoa with a fork to achieve a light, fluffy texture.

Step 2: Chop the Kale

While your quinoa is cooking, take time to prepare the kale. Rinse it thoroughly to remove any dirt or grit, then remove the tough stems and chop the remaining leaves finely. To enhance the texture and flavor of your kale, drizzle a bit of olive oil over it and sprinkle with a pinch of salt. Massage the kale with your hands for a few minutes until it wilts slightly; this makes it easier to digest and creates a more enjoyable texture in your salad.

Step 3: Combine Ingredients

In a large mixing bowl, gather your prepared quinoa, massaged kale, shelled edamame, toasted almonds, feta cheese, sliced green onions, and chopped parsley. Gently toss these ingredients together, ensuring they are well mixed, creating a colorful medley of textures and flavors. The combination of these ingredients not only adds nutritional benefits but also makes for a beautiful presentation.

Step 4: Make the Dressing

In a separate small bowl, whisk together the lemon juice, remaining olive oil, salt, and pepper to create a zesty dressing. This dressing will add brightness and enhance the flavor of your salad. Once combined, pour the dressing over the salad mixture and toss everything to ensure all components are coated well with the dressing.

Step 5: Serve or Store

Finally, you can serve your Protein Kale and Quinoa Salad immediately for an energizing meal or refrigerate it for later. If storing, it tends to taste even better the next day as the flavors meld together. Before serving, taste one last time to adjust the seasoning if necessary.

Variations

Protein: Replace the edamame with chickpeas or cooked turkey for extra protein.
Vegetables: Consider adding bell peppers, cucumber, or shredded carrots for additional crunch and color.
Spices: Spice up your dressing with cumin or smoked paprika for a unique kick.

Cooking Notes

Quinoa can easily be cooked ahead of time and stored in the fridge for up to 5 days.
For a nut-free version, feel free to substitute the almonds with sunflower seeds.

Serving Suggestions

Pair your salad with grilled chicken or fish for a heartier meal.
Serve with a warm slice of whole-grain bread for a fiber-rich accompaniment.

Tips

Always rinse quinoa before cooking to enhance its flavor and eliminate any bitterness.
Massaging the kale not only improves its texture but makes it more nutritious by breaking down the tough fibers.

Prep Time, Cook Time, Total Time

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Nutritional Information

Calories: Approximately 350 per serving
Protein: About 15g
Sodium: Varies based on added salt

FAQs

Can I use a different type of green instead of kale?

Absolutely! You can substitute kale with spinach, arugula, or any leafy green you prefer. Spinach has a milder flavor and doesn’t require massaging.

How long does this salad last in the fridge?

This salad can last for about 3-4 days in the fridge. However, the texture of kale may soften as it sits, so it’s best to eat it within the first two days for optimal crunch.

Can I make this salad ahead of time?

Yes! It stores well, making it a great option for meal prep. Just keep the dressing separate until you’re ready to serve to maintain the freshness.

Is this salad gluten-free?

Yes, this Protein Kale and Quinoa Salad is gluten-free as all its components (quinoa, kale, etc.) are naturally gluten-free.

Conclusion

The Protein Kale and Quinoa Salad is not only a feast for the senses but a deliciously nutritious option for any meal of the day. Its blend of flavors, textures, and nutritional benefits makes it an excellent choice for meals on the go or dining at home. We encourage you to experiment with variations of this recipe to make it your own. Whether you’re a long-time fan of quinoa or trying it for the first time, this salad can elevate your dining experience. Don’t forget to share your thoughts or any unique twists you try in the comments below!