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Protein Kale and Quinoa Salad


  • Author: Sally Thompson
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian

Description

Need a fresh, energizing dish that’s as satisfying as it is nutritious? This Protein Kale and Quinoa Salad checks all the boxes. Packed with quinoa, crunchy kale, protein-rich edamame, toasted almonds, and creamy feta, it’s a go-to for quick lunches, easy dinner ideas, and healthy snacks. Whether you’re meal-prepping for the week or looking for a clean, wholesome bite after the gym, this easy recipe blends flavor, texture, and nutrition in every bite. Perfect for those seeking breakfast ideas, dinner ideas, or protein-packed food ideas that are simple to make and delicious to eat.


Ingredients

Scale

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

1. Rinse quinoa thoroughly under cold water, then place in a saucepan with water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Let it sit covered for 5 minutes, then fluff with a fork.

2. Wash the kale, remove the stems, and chop the leaves finely. Massage the kale with a drizzle of olive oil and a pinch of salt to soften.

3. In a large mixing bowl, combine the cooled quinoa, kale, edamame, almonds, feta, green onions, and parsley.

4. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.

5. Pour the dressing over the salad and toss to combine. Taste and adjust seasoning as needed. Serve fresh or refrigerate for later.

Notes

Massage the kale with a bit of olive oil to make it tender and flavorful.

Let the quinoa cool completely before mixing to avoid wilting the greens.

Toast the almonds lightly to enhance crunch and flavor.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Salad
  • Method: No-cook (aside from quinoa boiling)
  • Cuisine: Mediterranean-Inspired

Nutrition

  • Serving Size: 1 cup
  • Calories: 320
  • Sugar: 2g
  • Sodium: 280mg
  • Fat: 18g
  • Saturated Fat: 3.5g
  • Unsaturated Fat: 13g
  • Trans Fat: 0g
  • Carbohydrates: 28g
  • Fiber: 6g
  • Protein: 12g
  • Cholesterol: 10mg

Keywords: healthy snack, easy recipe, dinner ideas, quick lunch, protein salad, kale quinoa salad