Healthy Kale Superfood Salad with Crispy Quinoa
This Healthy Kale Superfood Salad with Crispy Quinoa is fresh, flavorful, and packed with nourishing ingredients. Loaded with crunchy vegetables, creamy avocado, crispy quinoa, and a bright homemade dressing, this easy vegan salad is perfect for lunch, meal prep, or a healthy side dish.
After testing this kale salad several times, I found that one simple ingredient made all the difference: crispy quinoa. It adds the perfect crunch without relying on croutons, making every bite hearty, flavorful, and satisfying.
Kale salads are one of my favorite hearty side dishes to enjoy! If you love kale too, you’ve got to try this Kale and Berry Salad, this Kale Salad with Orange Tahini Dressing, and this Asparagus and Kale Salad.
Fresh, colorful meals like this are some of my favorites to make. If you’re looking for more recipes in a similar style, you’ll find plenty of inspiration in my healthy salad recipes, meal prep recipes, and healthy side dish recipes.
Spotlight on This Healthy Kale Superfood Salad with Crispy Quinoa
- Packed with superfoods: Every bite is loaded with nourishing ingredients like kale, blueberries, pumpkin seeds, hemp seeds, and crispy quinoa for a salad that’s as nutritious as it is delicious.
- Fresh and flavorful: With crisp textures, vibrant ingredients, and a bright homemade dressing, this is the kind of salad you’ll find yourself making again and again.
- Perfect for meal prep: This salad keeps well in the refrigerator for several days, making it an easy make-ahead lunch or side dish for busy weeks.
- Quick and easy: With just a few simple steps, you can have this healthy kale salad on the table in under 20 minutes.
- Side or main dish: Serve it as a side with your favorite meal, or add chickpeas, crispy tofu, avocado, or your favorite protein to turn it into a satisfying lunch or dinner.
The Ingredients
Kale: I recommend massaging the kale with a little olive oil. This simple step softens the leaves, reduces bitterness, and gives the salad the best texture.
Blueberries: Fresh blueberries add a naturally sweet burst of flavor while bringing antioxidants and beautiful color to every bite.
Cucumber: Thinly sliced cucumber adds a crisp, refreshing crunch that balances the hearty kale and crispy quinoa.
Pumpkin seeds: Pumpkin seeds add a delicious crunch along with plant-based protein, healthy fats, magnesium, and zinc.
Hemp hearts: These tiny seeds are packed with plant-based protein and healthy fats, making them an easy way to boost the nutrition of this salad.
Slivered almonds: Slivered almonds add even more crunch along with a boost of healthy fats and protein.
Fresh basil: Don’t skip the basil! It adds a fresh, aromatic flavor that brings all of the ingredients together.
Crispy quinoa: Toasted with olive oil, salt, and pepper until golden and crunchy, crispy quinoa is the star of this salad. It adds incredible texture and makes every bite extra satisfying.
For the red wine vinaigrette, you will need the following ingredients.
Olive oil: A good-quality extra virgin olive oil creates a rich, smooth base for the dressing and helps coat every ingredient beautifully.
Red wine vinegar: Red wine vinegar adds a bright, tangy flavor that perfectly complements the hearty kale and sweet blueberries.
Maple syrup: A touch of pure maple syrup balances the acidity of the vinegar and lemon juice without making the dressing overly sweet.
Dijon mustard: Dijon adds a subtle tang while helping the dressing emulsify into a smooth, creamy consistency.
Lemon juice: Freshly squeezed lemon juice brightens the entire salad and enhances the fresh flavors of the vegetables and herbs.
Salt and pepper: A pinch of kosher salt and freshly cracked black pepper ties everything together and brings out the flavor of every ingredient.
Frequently Asked Questions
Yes! This salad is perfect for meal prep. Store the salad, dressing, and toasted quinoa separately for the freshest texture, then toss everything together just before serving. The tossed salad will also last 2-3 days stored in the fridge.
I highly recommend it! Massaging the kale with a little olive oil softens the leaves, reduces bitterness, and makes the salad much more enjoyable to eat.
Simply toss cooked quinoa with olive oil, salt, and pepper, then bake until golden and crispy, stirring halfway through. It adds an irresistible crunch to salads, grain bowls, and soups.
You can, but kale works best because it’s sturdy enough to hold up to the dressing and stores well for meal prep. If you prefer, spinach or mixed greens can also be used.
Absolutely! Since kale doesn’t wilt as quickly as other greens, this salad is a great make-ahead lunch for busy weekdays.
To make this salad even more filling, try adding roasted chickpeas, avocado, crispy tofu, tempeh, edamame, or grilled chicken if you’re not vegan.
Fresh blueberries are the best choice. Frozen blueberries tend to become soft and release extra moisture as they thaw, which can make the salad watery.
Crispy quinoa is best enjoyed the day it’s made, but you can store it in an airtight container at room temperature for a day or two. If it softens, simply pop it back in the oven for a few minutes to crisp it up again.
Yes! The dressing can be made up to 5 days ahead and stored in an airtight jar in the refrigerator. Just give it a good shake before serving.
The Instructions
Step one: Preheat the oven to 375 degrees Fahrenheit and line a 1/2-sheet pan with parchment paper.
Step two: Add the cooked and cooled quinoa to a lined 1/2-baking sheet. Toss in olive oil or avocado oil, salt, and pepper, and then evenly spread it out. Bake for 30 minutes, flipping every 10 minutes. *If using a toaster oven, keep in mind that cooking times will vary. Allow the quinoa to cool for at least 10 minutes.
Step three: Make the red wine vinaigrette. Add all of the ingredients to a medium bowl. This includes olive oil, red wine vinegar, maple syrup, lemon juice, Dijon, salt, and pepper. Whisk everything together and set aside.
Step four: Add the kale leaves to a large salad bowl. Drizzle with a little bit of olive oil and massage with your hands for about 30 seconds to soften the leaves.
Step five: Add the remaining ingredients, including blueberries, cucumber, pumpkin seeds, almonds, basil, hemp hearts, and toasted quinoa.
Step six: Pour the dressing over the salad and give it a good toss. Serve immediately or chill for an hour before serving. *If you are serving later, I recommend tossing the toasted quinoa just before serving.
Storage
Store any leftover kale superfood salad in an airtight container in the refrigerator for up to 3 days. *The crispy quinoa will soften as it sits. If you’re making it ahead of time, I recommend storing the dressing and crispy quinoa separately until you’re ready to serve. This keeps the kale fresh and the quinoa perfectly crunchy. Leftover dressing can be refrigerated in a sealed jar for up to 5 days.
Tips and Modifications
Massage the kale. Don’t skip this step! Massaging the kale with a little olive oil for 1-2 minutes softens the leaves, reduces bitterness, and creates the best texture.
Dry the kale well. After washing, thoroughly dry the kale so the dressing clings to the leaves instead of sliding off.
Make it a meal by adding roasted chickpeas, crispy tofu, edamame, or your favorite protein for an even more satisfying lunch or dinner.
Customize the fruit. Try swapping the blueberries for chopped apples, pears, pomegranate arils, or dried cranberries, depending on the season.
Switch up the nuts and seeds. Slivered almonds can easily be replaced with chopped pecans, walnuts, sunflower seeds, or pistachios.
For extra healthy fats and creaminess, top the salad with diced avocado just before serving.
Store the dressing and crispy quinoa separately until you’re ready to eat to keep everything fresh and crunchy.
Double the crispy quinoa. Make an extra batch while you’re at it! It’s delicious sprinkled over soups, grain bowls, roasted vegetables, and other salads throughout the week.
More Quinoa Salad Recipes
The Vegan Version of Jennifer Aniston’s Viral Salad
Healthy Kale Superfood Salad with Crispy Quinoa
Equipment
- 1 1/2-baking sheet, lined with parchment paper
- 1 small bowl for the salad dressing
- 1 large salad bowl
Ingredients
- 1 cup cooked quinoa, cooled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 3 cups shredded kale
- 1 cup fresh blueberries
- 1 cup cucumber slices, halved
- ¼ cup pumpkin seeds
- ¼ cup slivered almonds
- ¼ cup fresh basil, minced
- 1 tablespoon hemp hearts
Red wine vinegar dressing
- ⅓ cup olive oil
- ¼ cup red wine vinegar
- 2 tablespoons maple syrup
- 1 teaspoon Dijon
- juice from ½ a lemon
- Salt and pepper to taste
Instructions
- Preheat the oven to 375 degrees Fahrenheit and line a 1/2-sheet pan with parchment paper.
- Add the cooked and cooled quinoa to a lined 1/2-baking sheet. Toss in olive oil or avocado oil, salt, and pepper, and then evenly spread it out. Bake for 30 minutes, flipping every 10 minutes. *If using a toaster oven, keep in mind that cooking times will vary. Allow the quinoa to cool for at least 10 minutes.
- Make the red wine vinaigrette. Add all of the ingredients to a medium bowl. This includes olive oil, red wine vinegar, maple syrup, lemon juice, Dijon, salt, and pepper. Whisk everything together and set aside.
- Add the kale leaves to a large salad bowl. Drizzle with a little bit of olive oil and use your hands to massage the leaves for about 20-30 seconds. This will soften the leaves.
- Add the remaining ingredients, including blueberries, cucumber, pumpkin seeds, almonds, basil, hemp hearts, and toasted quinoa.
- Pour the dressing over the salad and give it a good toss. Serve immediately or chill for an hour before serving. *If you are serving later, I recommend tossing the toasted quinoa just before serving.
