Kale and Quinoa Salad with Lentils
A textured but not chewy kale and quinoa salad. This gluten-free plant-powered salad combines massaged kale, quinoa, earthy lentils, crisp cucumbers, and sweet dried currants—all tossed in a punchy Za'atar and shallot vinaigrette. Packed with 15g of plant protein, 16g of fibre, and essential nutrients like iron and calcium, it's a nutrient-dense salad that tastes better as it sits! Main ingredients. Curly kale, cooked quinoa, red wine vinegar, French shallot, currants, walnuts, cucumber.
Servings: 5
Calories: 479kcal
Equipment
- 1 large bowl
- 1 small bowl
- 1 chef's knife
Ingredients
For the Dressing
- 1 French shallot or ½ small red onion, finely diced
- 1 garlic clove peeled and minced
- 2½ tablespoon red wine vinegar
- 1 tablespoon maple syrup
- 6 tbsp olive oil
- 1 teaspoon Dijon mustard
- pinch salt
- 1 teaspoon zaatar spice or ground cumin
For the salad
- 3 cups kale curly or Tuscan
- 1½ cup cooked quinoa
- 1 cup brown lentils cooked (canned)
- 1 cup cucumber cubed
- ⅓ cup dried currents
- 1 cup flat-leaf parsley washed and chopped
- ¼ cup walnuts chopped (optional)
Instructions
- Soak the onions and garlic in acid. Add the vinegar to a small bowl and add the shallot and garlic to sit for a few minutes. While you're waiting, go ahead and chop your washed kale.
- Whisk the dressing. Add the remaining dressing ingredients to the bowl and whisk until combined and emulsified.
- Massage the kale (don't skip). Add the chopped kale directly into a salad bowl 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.
- Toss and combine. Add the remaining salad ingredients and fold together. 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.
Notes
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.
Nutrition
Calories: 479kcal | Carbohydrates: 52g | Protein: 15g | Fat: 25g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 17g | Sodium: 39mg | Potassium: 761mg | Fiber: 16g | Sugar: 12g | Vitamin A: 2453IU | Vitamin C: 33mg | Calcium: 111mg | Iron: 6mg
