A hearty, Tuscan-inspired salad that's just as good on day four as it is on day one! This Tuscan Kale Quinoa Salad is flavorful, bright and packed with plant-based protein and fiber for a filling lunch you can prep ahead.
If you've been following me for a while, you've probably noticed I share A LOT of salad recipes! From my Rotisserie Chicken Salad to my Thai Chopped Salad, they've become some of the most-loved recipes on the blog, so I'm always dreaming up new combinations that are flavorful and easy to prep ahead. As a registered dietitian, I also want my salads to have enough going on that they actually feel like a satisfying meal, not just a bowl of greens.
This Tuscan Kale Quinoa Salad definitely fits the bill. It's loaded with quinoa, lentils and chickpeas for plant-based protein and fiber, plus sun-dried tomatoes, parmesan and toasted pine nuts for plenty of flavor and texture. Everything gets tossed in a bright lemon oregano dressing, and the hearty kale holds up so well in the fridge, making this one especially good for meal prep!
Why This Recipe Is Dietitian Approved
- Perfect for meal prep. It's ready in about 30 minutes and sturdy kale holds up well once dressed, so you can enjoy it for lunches throughout the week.
- Packed with plant-based protein and fiber. Quinoa, lentils and chickpeas make this a filling and satisfying vegetarian meal.
- Loaded with flavor and texture. A bright lemon oregano dressing, salty parmesan, sweet sun-dried tomatoes and crunchy pine nuts make every bite delicious.
Tuscan Kale and Quinoa Salad Recipe
Ingredients, Swaps, & Tips
Quinoa: The hearty base of the salad. Make sure to rinse it well before cooking to remove any bitterness.
Lentils: Add plant-based protein and fiber. Canned lentils keep this recipe quick, just rinse and drain them well.
Chickpeas: More protein and fiber, plus a great texture.
Curly kale: Chopped finely and massaged so it's tender, not tough. Unlike other greens, kale won't get soggy, so this salad keeps well for days.
Parmesan cheese shavings: For a salty, nutty bite.
Red onion: Adds a little crunch and sharpness. Soak it in cold water for 5 minutes if you prefer a milder flavor.
Pine nuts: Toasted for a buttery crunch.
Sun-dried tomatoes: Add sweet, tangy flavor. I like the julienned ones packed in oil.
Olive oil: The base of the dressing.
Lemon juice and zest: Keep the dressing bright and fresh. White vinegar works in place of the lemon juice too.
Dried oregano, dijon mustard and garlic: Give the dressing that classic Tuscan-style flavor. The dijon also helps the dressing emulsify.
Salt and black pepper: To season.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Rinse the quinoa well, then add it to a pot with 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. Remove from the heat and let it sit covered for 5 minutes, then fluff with a fork and spread it out on a plate or baking sheet to cool.
- While the quinoa cooks, toast the pine nuts in a dry pan over medium-low heat for 3 to 4 minutes, stirring often, until golden and fragrant. Transfer to a plate to cool.
- Make the dressing: in a jar or small bowl, add the olive oil, lemon juice, lemon zest, dried oregano, dijon mustard, garlic, salt and pepper. Shake or whisk until well combined.
- To four 4-cup glass containers, lightly spray with olive oil spray. To each container add about ¾ cups of egg mixture.
- Add the cooled quinoa, lentils, chickpeas, red onion and sundried tomatoes to the bowl with the kale. Pour over the remaining dressing and toss until everything is well coated.
- Top with the parmesan shavings and toasted pine nuts. Taste and adjust the seasoning if needed, then serve.
Substitutions
Gluten Free
This recipe is naturally gluten free, just double check the labels on your canned lentils, chickpeas and dijon mustard.
Vegan
Swap the parmesan for a vegan parmesan alternative, or sprinkle with nutritional yeast for a cheesy flavor.
Dairy Free
Swap the parmesan for a dairy-free parmesan alternative or nutritional yeast, or simply leave it out.
Nut Free
Swap the pine nuts for toasted sunflower seeds or pumpkin seeds.
Equipment
- Salad bowl and tongs
Storage
Store this Tuscan Kale Quinoa Salad in an airtight container in the fridge for up to 5 days. Since kale is a sturdy green, it holds up really well once dressed and won't get soggy as quickly as more delicate salad greens.
For the best texture, store the toasted pine nuts separately and sprinkle them on just before serving so they stay crunchy.
Top Tips for Success
Don't skip massaging the kale! It only takes a minute or two and makes the kale tender and much less bitter. Make sure the quinoa is cooled before mixing too, so the kale doesn't wilt and the parmesan doesn't melt.
Frequently Asked Questions
Yes! This is one of my favorite meal prep salads. Since kale is so sturdy, it won't get soggy once dressed, and the flavors actually get even better after a day in the fridge.
Massaging kale with a bit of dressing breaks down its tough fibers, making it softer, easier to chew and less bitter. You'll notice it shrinks a bit and turns a deeper green.
Absolutely! Grilled chicken, shrimp or salmon all pair really well with this salad if you want to add an animal-based protein.
Both! Between the quinoa, lentils and chickpeas, it's filling enough to enjoy on its own as a lunch, or serve a smaller portion alongside grilled chicken or fish for dinner.
More Meal Prep Salads From a Dietitian
If you liked this kale quinoa salad, try these recipes:
- Green Goddess Salad
- Dense Bean Salad with Sun Dried Tomatoes
- Rainbow Edamame Salad
- Crunchy Dill Pickle Salad
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this Tuscan kale salad, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Tuscan Kale and Quinoa Salad
Ingredients
For the salad:
- 1 cup dry quinoa,
- 1 can 540 mL brown lentils, rinsed and drained
- 1 can 540 mL chickpeas, rinsed and drained
- 1 bunch curly kale, (about 5 cups), de-stemmed and finely chopped
- ½ cup parmesan cheese shavings
- ½ red onion, about ½ cup, diced
- ⅓ cup pine nuts
- ⅓ cup julienned sun-dried tomatoes
For the dressing:
- ⅓ cup olive oil
- ¼ cup lemon juice or white vinegar
- 1 tablespoon lemon zest
- 1 ½ teaspoon dried oregano
- 1 teaspoon dijon mustard
- 2 cloves garlic, pressed
- 1 teaspoon salt
- ½ teaspoon black pepper
Instructions
- Rinse the quinoa well, then add it to a pot with 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. Remove from the heat and let it sit covered for 5 minutes, then fluff with a fork and spread it out on a plate or baking sheet to cool.
- While the quinoa cooks, toast the pine nuts in a dry pan over medium-low heat for 3 to 4 minutes, stirring often, until golden and fragrant. Transfer to a plate to cool.
- Make the dressing: in a jar or small bowl, add the olive oil, lemon juice, lemon zest, dried oregano, dijon mustard, garlic, salt and pepper. Shake or whisk until well combined.
- Add the chopped kale to a large bowl with about 2 tablespoon of the dressing. Massage the kale with your hands for 1 to 2 minutes, until it softens and turns a darker green.
- Add the cooled quinoa, lentils, chickpeas, red onion and sundried tomatoes to the bowl with the kale. Pour over the remaining dressing and toss until everything is well coated.
- Top with the parmesan shavings and toasted pine nuts. Taste and adjust the seasoning if needed, then serve.
Notes
- For the lentils: if you'd rather cook your own, use about 2 cups of cooked lentils. Green or brown lentils hold their shape best.
- For the kale: lacinato (Tuscan) kale works great in place of curly kale, just slice it into thin ribbons.
- For the dressing: white vinegar works in place of the lemon juice, though I'd still add the lemon zest for that fresh flavor.
Nicole Addison, RD, MHSc says
Who doesn't love Parmesan and sun-dried tomatoes in a salad?? This is perfect for a salad that will stay fresh for 3-4 days! Enjoy!