This vibrant salad is a celebration of flavors and textures with massaged kale, tricolour quinoa, and chickpeas at its heart. Crisp red bell pepper, cucumber, and juicy cherry tomatoes mix beautifully with sunflower seeds and feta, while a tangy lemon vinaigrette elevates the dish into a refreshing, satisfying meal perfect for any occasion.
I always love a salad that’s packed full of nutritious goodness and this Kale Quinoa & Chickpea Salad with Lemon Vinaigrette is exactly that. I’ve found that massaged kale with crunchy veggies really amps up the flavor and texture of your meal while providing a boost of vitamins A, K, and C.
I mix in tricolour quinoa which is a great source of protein and fiber, add a can of chickpeas to keep you full longer and toss in diced red bell pepper and cucumber which bring a freshness to the dish. I also sprinkle in some roasted sunflower seeds for crunch and add crumbled feta cheese to enrich the taste.
The lemon zest, juice, extra-virgin olive oil, minced garlic, Dijon mustard and a touch of honey come together in a tangy dressing that ties everything with a burst of flavour. Trust me this salad is perfect for meal prep lunches and a nutritious side at dinner.
Why I Like this Recipe
I love this recipe for a few reasons. First, I really enjoy how the mix of textures and flavors come together when I bite into the crunchy kale and quinoa with the juicy cherry tomatoes and crisp cucumber. Second, I adore that tangy lemon vinaigrette which gives the salad a bright and fresh zing that makes each bite exciting. Third, I like that it’s healthy and satisfying, and it works perfect for meal prep since I can whip it up ahead of time and feel good about what I’m eating. Fourth, the combination of chickpeas and feta cheese makes it a filling meal that keeps me going through busy days.
Say goodbye to boring salads. This Kale Quinoa and Chickpea Salad is seriously packed with flavor, texture and nutrition. I mean, there’s massaged kale that feels so tender after a little olive oil and salt massage, crunchy veggies like red bell pepper and cucumber, and that awesome mix of tricolour quinoa and chickpeas. Then you have roasted sunflower seeds and a tangy lemon vinaigrette that ties everything together. It comes out as a super delicious dish that works great for easy lunches or a side dish at dinner. Trust me, once you try it, you won’t be back to plain salads again.
Ingredients
- Kale: Nutrient-dense leafy greens loaded with vitamins and fiber, offering an earthy taste.
- Quinoa: A gluten-free grain packed with protein, fiber, and a nutty, chewy texture.
- Chickpeas: High in plant protein and fiber that makes the salad hearty and filling.
- Lemon: Zesty, tangy juice brightens the dish with a refreshing sour kick.
- Feta Cheese: Creamy, salty, and rich, adding a delightful flavor contrast to veggies.
- Extra Virgin Olive Oil: Heart-healthy fats enhance flavor and bind the vinaigrette perfectly.
- Sunflower Seeds: Crunchy seeds that offer healthy fats and an extra nutty flair.
- Red Bell Pepper: Vibrant and crisp, adding a sweet crunch perfect for any salad.
Ingredient Quantities
- 1 bunch kale (stems removed and roughly chopped, then massaged)
- 1 cup tricolour quinoa (uncooked and rinsed well)
- 1 can (15 oz) chickpeas (drained and rinsed)
- 1 red bell pepper (diced)
- 1 cucumber (diced)
- 1 cup cherry tomatoes (halved)
- 1/4 cup sunflower seeds (roasted lightly, if you like)
- 1/2 cup crumbled feta cheese
- Zest and juice of 1 lemon
- 3 tbsp extra-virgin olive oil
- 1 clove garlic (minced)
- 1 tsp Dijon mustard
- 1 tsp honey (optional for a touch of sweetness)
- Salt and freshly ground black pepper (to taste)
How to Make this
1. Rinse the tricolour quinoa well and cook it in a pot with double the amount of water, bringing it to a boil then simmer until the water is absorbed. Let it cool a bit.
2. While the quinoa is cooking, prep your kale by removing the stems and roughly chopping the leaves. Drizzle a little olive oil and sprinkle a pinch of salt on it, then massage the leaves with your hands until they get softer.
3. Dice the red bell pepper and cucumber into bite-sized pieces and halve the cherry tomatoes.
4. Rinse and drain the chickpeas, then set them aside in a large salad bowl.
5. In a small bowl, combine the zest and juice of one lemon, minced garlic, Dijon mustard, honey (if you want a touch of sweetness), 3 tablespoons of extra-virgin olive oil, salt and freshly ground black pepper. Whisk it together to make your tangy vinaigrette.
6. Add the cooled quinoa to the bowl with the chickpeas and mix in the diced red bell pepper, cucumber, and cherry tomatoes.
7. Toss in the massaged kale and lightly roasted sunflower seeds into the mix.
8. Pour the lemon vinaigrette over the salad and toss everything gently so that the dressing coats all the ingredients.
9. Sprinkle 1/2 cup of crumbled feta cheese evenly over the salad.
10. Taste and adjust the seasoning if needed, then serve immediately or store for meal prep lunches later.
Equipment Needed
1. A medium pot to cook the quinoa
2. A colander to rinse the quinoa and chickpeas
3. A cutting board
4. A sharp knife for dicing the red bell pepper, cucumber, etc.
5. A large bowl to mix the salad
6. A small bowl for whisking together the lemon vinaigrette
7. A whisk to blend up the vinaigrette ingredients
8. Measuring cups and spoons for the oil, mustard, and honey
9. A citrus juicer or reamer for the lemon juice and zest
FAQ
Kale Quinoa & Chickpea Salad With Lemon Vinaigrette Recipe Substitutions and Variations
- For kale, you can swap it with baby spinach or collard greens, although they might not need as much massaging
- If you dont have tricolour quinoa, try using couscous or rice. Keep in mind that you might need to adjust the cooking time
- You can replace chickpeas with white beans or kidney beans for a slightly different flavor profile
- If you cant find feta cheese, crumbled goat cheese works quite well as a substitute
- For sunflower seeds, pumpkin seeds are a great alternative if you prefer a nuttier crunch
Pro Tips
1. Its best to let your quinoa cool off fully before mixing with the veggies so the kale stays nice and crisp and not wilty from the heat.
2. When you massage the kale, be sure to work it with a little extra olive oil and salt so it softens up properly and loses some of its bitterness.
3. Toasting the sunflower seeds for a few minutes on a dry pan can really boost the crunch and flavor; just keep an eye on them so they dont burn.
4. For your dressing, shaking all the ingredients in a jar instead of whisking them gives a smoother, well blended taste and saves you time.
Kale Quinoa & Chickpea Salad With Lemon Vinaigrette Recipe
My favorite Kale Quinoa & Chickpea Salad With Lemon Vinaigrette Recipe
Equipment Needed:
1. A medium pot to cook the quinoa
2. A colander to rinse the quinoa and chickpeas
3. A cutting board
4. A sharp knife for dicing the red bell pepper, cucumber, etc.
5. A large bowl to mix the salad
6. A small bowl for whisking together the lemon vinaigrette
7. A whisk to blend up the vinaigrette ingredients
8. Measuring cups and spoons for the oil, mustard, and honey
9. A citrus juicer or reamer for the lemon juice and zest
Ingredients:
- 1 bunch kale (stems removed and roughly chopped, then massaged)
- 1 cup tricolour quinoa (uncooked and rinsed well)
- 1 can (15 oz) chickpeas (drained and rinsed)
- 1 red bell pepper (diced)
- 1 cucumber (diced)
- 1 cup cherry tomatoes (halved)
- 1/4 cup sunflower seeds (roasted lightly, if you like)
- 1/2 cup crumbled feta cheese
- Zest and juice of 1 lemon
- 3 tbsp extra-virgin olive oil
- 1 clove garlic (minced)
- 1 tsp Dijon mustard
- 1 tsp honey (optional for a touch of sweetness)
- Salt and freshly ground black pepper (to taste)
Instructions:
1. Rinse the tricolour quinoa well and cook it in a pot with double the amount of water, bringing it to a boil then simmer until the water is absorbed. Let it cool a bit.
2. While the quinoa is cooking, prep your kale by removing the stems and roughly chopping the leaves. Drizzle a little olive oil and sprinkle a pinch of salt on it, then massage the leaves with your hands until they get softer.
3. Dice the red bell pepper and cucumber into bite-sized pieces and halve the cherry tomatoes.
4. Rinse and drain the chickpeas, then set them aside in a large salad bowl.
5. In a small bowl, combine the zest and juice of one lemon, minced garlic, Dijon mustard, honey (if you want a touch of sweetness), 3 tablespoons of extra-virgin olive oil, salt and freshly ground black pepper. Whisk it together to make your tangy vinaigrette.
6. Add the cooled quinoa to the bowl with the chickpeas and mix in the diced red bell pepper, cucumber, and cherry tomatoes.
7. Toss in the massaged kale and lightly roasted sunflower seeds into the mix.
8. Pour the lemon vinaigrette over the salad and toss everything gently so that the dressing coats all the ingredients.
9. Sprinkle 1/2 cup of crumbled feta cheese evenly over the salad.
10. Taste and adjust the seasoning if needed, then serve immediately or store for meal prep lunches later.
