Kale and Quinoa Salad with Lentils

Why We Can't Stop Eating this Kale and Quinoa Salad

I've been making variations of this kale salad for years, but I always come back to this simple version. Kale, quinoa, cucumber and currants come together in a lightly spiced French shallot and red vinegar vinaigrette. Sometimes I add nuts, sometimes seeds. Or neither. It's all good.

Salad Ingredients

For the Punchy Dressing

French shallot (or quarter red onion): Sitting the shallot in the vinegar for a few minutes helps temper the onion-y bite but we still get the vibe.

Garlic: Just one clove, minced, for depth and flavour. It's going to take a dip in the vinegar for a minute too.

Red wine vinegar & maple syrup. The ultimate sweet-and-tangy combo.

Olive oil. The smooth base of our vinaigrette.

Dijon mustard. Helps emulsify the dressing and adds a sharp, peppery note.

Za'atar spice (or ground cumin). This is the secret weapon! Za'atar adds a gorgeous herby, earthy depth, but cumin works beautifully too if you don't have it on hand.

Salt. Just a pinch to bring all the flavours forward.

For the Salad Base

Kale (Curly or Tuscan) The star of the show. Be sure to strip the leaves off the tough woody stems and rib and give them a good wash. Just one cup of raw kale provides more than your daily recommended intake of vitamin K, good amounts of vitamin A, and is an excellent plant-based source of vitamin C.

Nutritionist's Note: Since vitamins A and K are fat-soluble, your body absorbs them much better when they are consumed alongside a healthy fat. Olive oil in the shallot and za'atar vinaigrette will directly help your body unlock and absorb all of that nutrition.

Cooked quinoa & cooked brown lentils: Our protein and fibre powerhouses. I've made this salad with chickpeas and, yep - still delicious.

Cucumber. Cubed for a refreshing, cool crunch. You can use Lebanese cucumber, but I often just use good ol English cucumber.

Dried currants. Little pockets of intense sweetness to contrast the savory dressing. (raisins or dried cranberries work in a pinch!)

Flat-leaf parsley: Freshly chopped to lift the entire salad with a bright, herbaceous finish.

Walnuts. Chopped walnuts add crunch to this salad. You could also add pumpkin seeds for a nut-free salad.

Recipe Tips & Substitutions

How to Meal Prep This Salad. Because kale is a hearty cruciferous vegetable, this salad does not get soggy. Store it in an airtight container in the refrigerator for up to 4 days. It actually tastes better on day two!

Za'atar substitutes: If you don't have za'atar spice blend, substitute an equal amount of ground cumin, or a mix of dried thyme and toasted sesame seeds.

Currant Substitutes: If you don't have dried currants, dried cranberries (craisins) or chopped raisins provide the same sweet contrast to the savory lentils.

Protein boost: To add even more protein to this vegan salad, top it with roasted chickpeas, hemp seeds, or grilled tofu.

Why Do We Massage Kale? Science Incoming

This recipe calls for you to cut the kale into ribbons or bite-sized pieces and massage the leaves with a small amount of dressing. Why?

Massaging kale with a little acid or oil damages the leaf tissue and weakens the plant's rigid cell walls (which are made of a tough fibre called cellulose). Think of it like crushing a plastic water bottle—you aren't melting the plastic, you're just compromising its rigid structure.

As the leaves are squeezed, some cells rupture and release their moisture, while air is pushed out of the tiny spaces between the cells. This reduces the internal structure that keeps the leaves stiff, so the kale softens and shrinks by around a third - a handy visual cue that it's ready to eat.

You'll also notice the leaves turn a deeper green. As the air spaces within the leaf collapse, less light is scattered, allowing the chlorophyll to become more visible and making the kale appear darker and more vibrant.

The acid in the dressing helps soften the leaf tissue and works alongside the mechanical action of massaging to make the kale more tender over time.

Dang, science is delicious.

How to Make a Simple Kale and Quinoa Salad

You'll find full instructions and measurements in the recipe card at the bottom of the post.

Step 1. Soak the onions and garlic in acid

In a small-ish bowl, add finely chopped shallot and garlic to the red wine vinegar and sit for a few minutes. While you're waiting, go ahead and chop your washed kale.

Step 2. Whisk the dressing

Add the remaining dressing ingredients and whisk to combine and emulsify.

Step 3. Massage the kale

Crucial step for a tender texture

Add the chopped kale directly into the bowl with with a few spoons of the dressing. Using clean hands (or gloved hands if your skin is a little sensitive), firmly massage the kale leaves for 1 to 2 minutes. You will see the leaves turn dark green, soften, and reduce in volume.

Step 4. Toss and combine

Add the remaining ingredients.

Fold the quinoa, lentils, cubed cucumber, dried currants, chopped flat-leaf parsley and walnuts (optional) into the bowl. Add the remaining dressing and toss thoroughly until all ingredients are evenly coated in the dressing.

Let the salad sit at room temperature for around 10-minutes before serving. This allows the quinoa and lentils to absorb the punchy shallot vinaigrette.

Storage

Store this salad in the fridge in a sealed container for up to 4-days.

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