Mediterranean Kale and Quinoa Salad with Avocado and Feta
This vibrant Mediterranean Kale and Quinoa Salad combines the hearty, nutrient-rich kale with the protein-packed quinoa, creamy avocado, tangy feta, and a burst of flavor from fresh veggies and a zesty lemon dressing. It's a perfect dish that is as nutritious as it is delicious, suitable for a refreshing lunch or a light dinner.
Equipment
- Medium saucepan
- Knife and cutting board
- Salad bowl
- Whisk
- Measuring cups and spoons
Ingredients
- 4 cups Kale, stems removed and leaves chopped
- 1 cup Quinoa, uncooked
- 2 cups Water
- 1 large Avocado, diced
- 1 cup Cherry tomatoes, halved
- 1/2 cup Cucumber, diced
- 1/4 cup Red onion, finely chopped
- 1/2 cup Feta cheese, crumbled
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Honey
- 2 tablespoons Fresh parsley, chopped
- Salt and pepper to taste
Instructions
- Start by rinsing the quinoa under cold water to remove its natural coating, saponin, which can cause a bitter taste. Drain well.
- In a medium saucepan, bring the 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and quinoa is fluffy.
- While the quinoa is cooking, prepare the kale by washing it and removing the stems. Chop the leaves into bite-sized pieces, and place them in a large salad bowl.
- For the dressing, whisk together the extra virgin olive oil, fresh lemon juice, honey, salt, and pepper in a small bowl until emulsified.
- Once the quinoa is cooked, let it cool slightly, then fluff it with a fork and add it to the bowl with the kale.
- Add the diced avocado, halved cherry tomatoes, diced cucumber, and finely chopped red onion to the bowl.
- Pour the dressing over the salad and toss everything together until the ingredients are well coated and mixed.
- Crumble the feta cheese over the salad and sprinkle with the chopped fresh parsley.
- Give the salad one final gentle toss, taste, and adjust the seasoning if necessary.
- Serve immediately or chill in the refrigerator for an hour to let the flavors meld together before serving.
Notes
If you prefer your kale softer, you can 'massage' the chopped leaves with a little olive oil before adding the other ingredients.
For a vegan version, omit the feta cheese or use a plant-based alternative.
This salad is versatile; feel free to add other Mediterranean-inspired ingredients like olives, capers, or roasted red peppers to suit your taste.
Store any leftovers in an airtight container in the refrigerator for up to 2 days.