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Mediterranean Kale Salad

Mediterranean Kale Salad

Mediterranean Kale Salad is a vibrant and nutritious dish that offers an explosion of flavors in every bite. With its base of hearty kale and protein-rich quinoa, this salad is enhanced by a mix of fresh vegetables like orange bell peppers, cucumbers, and tomatoes, all generously topped with crumbled feta cheese. Drizzled with a zesty homemade Greek lemon dressing, it’s not only quick to prepare in just 20 minutes but also versatile enough to serve as a main meal or side dish. Whether you’re looking for a light lunch, a colorful dinner centerpiece, or a refreshing option for gatherings, this Mediterranean Kale Salad fits the bill perfectly.

  • Total Time: 20 minutes
  • Yield: Serves 4

Ingredients

Scale
  • 2 cups kale
  • ½ cup quinoa
  • 1 orange bell pepper
  • ½ large English cucumber
  • 1 cup tomatoes
  • ½ cup crumbled feta
  • 3–4 TBSP olive oil
  • 1 lemon (juiced)
  • 1 TBSP red apple cider vinegar
  • 1 small garlic clove
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ⅛–¼ tsp dried oregano leaves
  • 2–3 TBSP sliced almonds (finely chopped – optional)
  • 2 tablespoons fresh parsley, finely chopped

Instructions

  1. Rinse quinoa under cold water and toast lightly in a small pot.
  2. Add water and cook quinoa on high until boiling; then simmer covered for 12-13 minutes until fluffy.
  3. While quinoa cooks, wash kale and massage with olive oil until tender. Chop remaining vegetables.
  4. In a bowl, whisk together dressing ingredients: minced garlic, olive oil, lemon juice, vinegar, salt, pepper, and oregano.
  5. Fluff cooled quinoa and combine with kale and veggies in a large mixing bowl. Pour dressing over salad and toss to coat.
  • Author: Natalia
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: Salad
  • Method: Mixing
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 280
  • Sugar: 3g
  • Sodium: 350mg
  • Fat: 16g
  • Saturated Fat: 2g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 7g
  • Protein: 8g
  • Cholesterol: 10mg

Keywords: Customize your salad by adding nuts for crunch or grilled chicken for extra protein. Allowing the salad to chill for about 30 minutes enhances the flavor combination.