Quinoa Kale and Avocado Salad

Elevate your salad game with this Quinoa Kale and Avocado Salad—a vibrant, nutrient-packed dish that’s as delicious as it is wholesome. Fluffy quinoa serves as the protein-rich base, perfectly complemented by tender, massaged kale, creamy avocado, and juicy cherry tomatoes. A zesty homemade dressing of olive oil, fresh lemon juice, and Dijon mustard, lightly sweetened with honey (or maple syrup for a vegan twist), ties all the flavors together. Topped with optional crunchy pumpkin seeds, this salad is ready in just 35 minutes and makes for a satisfying meal or a crowd-pleasing side. Perfect for healthy lunches, light dinners, or meal prep, this recipe is a must-try for anyone seeking a fresh, flavorful, and gluten-free dish.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 4 cups kale leaves
• 1 large avocado
• 1 cup cherry tomatoes
• 0.25 cup red onion
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice (freshly squeezed)
• 1 teaspoon honey (or maple syrup for vegan option)
• 1 teaspoon Dijon mustard
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons pumpkin seeds (optional)

Directions

Step 1

Rinse the quinoa thoroughly under cold water using a fine mesh strainer to remove its natural bitterness.

Step 2

In a medium-sized pot, combine the rinsed quinoa and 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is tender. Remove from heat and let it cool.

Step 3

While the quinoa is cooking, prepare the kale by removing the tough stems and chopping the leaves into bite-sized pieces. Place the kale in a large mixing bowl.

Step 4

Add 1 tablespoon of olive oil and a pinch of salt to the kale. Massage the kale with your hands for about 2-3 minutes until it becomes tender and reduces in volume.

Step 5

Cut the avocado in half, remove the pit, and scoop out the flesh. Dice it into bite-sized pieces.

Step 6

Halve the cherry tomatoes and thinly slice the red onion.

Step 7

In a small bowl or jar, prepare the dressing by whisking together the remaining 2 tablespoons of olive oil, lemon juice, honey (or maple syrup), Dijon mustard, salt, and black pepper until well combined.

Step 8

In the mixing bowl with the kale, add the cooled quinoa, diced avocado, cherry tomatoes, and red onion. Drizzle the dressing over the salad and gently toss to combine, being careful not to mash the avocado.

Step 9

If desired, sprinkle pumpkin seeds on top for added crunch and nutrition.

Step 10

Serve immediately as a vibrant, healthy meal or side dish. Store leftovers in an airtight container in the refrigerator for up to 2 days.

Nutrition Facts

Serving size	1430.6 grams (1430.6g)

Amount per serving	% Daily Value*
Calories	1561

Total Fat 95.40g	122%
Saturated Fat 12.20g	61%
Polyunsaturated Fat 3.60g
Cholesterol 0mg	0%
Sodium 2624mg	114%
Total Carbohydrate 152.20g	55%
Dietary Fiber 22.40g	80%
Total Sugars 15.70g
Protein 45.70g	91%

Vitamin D 0IU	0%
Calcium 517mg	40%
Iron 14mg	79%
Potassium 3012mg	64%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.0%

Protein: 11.1%

Carbs: 36.9%