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–+ servings
Mediterranean Kale Salad

Delicious Mediterranean Kale Salad for a Quick Fresh Meal

This Mediterranean Kale Salad is a nutritious, vibrant dish packed with fresh ingredients, perfect for a quick meal or delightful side.
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Prep Time 20 minutes
Cook Time 13 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 cup quinoa rinsed
  • 2 cups water
  • 1 bunch kale curly or lacinato
  • 1 medium orange bell pepper diced
  • 1 medium English cucumber diced
  • 1 cup tomatoes any variety, diced
  • 1/2 cup feta cheese crumbled
  • 1/4 cup sliced almonds optional, toasted
For the Dressing
  • 2 tablespoons olive oil or neutral oil
  • 1 medium lemon juiced
  • 1 tablespoon red wine vinegar or apple cider vinegar
  • 1 clove garlic minced
  • to taste salt
  • to taste pepper
  • 1 teaspoon dried oregano or Italian seasoning

Equipment

  • medium saucepan
  • fine mesh strainer
  • Large bowl
  • Small bowl
  • whisk

Method
 

Preparation Steps
  1. Rinse quinoa under cold water in a fine-mesh strainer to remove any bitter coating.
  2. If desired, heat 1 tablespoon of olive oil in a medium saucepan, then add quinoa and sauté for 2–3 minutes.
  3. Combine quinoa with 2 cups of water, bring to a boil, cover, and reduce to low. Simmer for 12–13 minutes or until water is absorbed.
  4. Wash and dry kale leaves, remove stems, and chop into bite-sized pieces. Massage with 1 tablespoon of olive oil until tender.
  5. Dice the orange bell pepper, cucumber, and tomatoes into small pieces and set aside.
  6. Whisk together dressing ingredients in a small bowl and adjust seasonings as needed.
  7. In the bowl with kale, add quinoa and chopped vegetables, then pour dressing over and toss to combine.
  8. Garnish with feta cheese and sliced almonds before serving.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 30gProtein: 10gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gCholesterol: 15mgSodium: 300mgPotassium: 600mgFiber: 6gSugar: 5gVitamin A: 1000IUVitamin C: 50mgCalcium: 250mgIron: 3mg

Notes

For optimal flavor, allow the salad to rest for a few minutes after dressing before serving. Keep toppings separate until serving to maintain texture.

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