Tuscan Kale and Quinoa Salad
This Tuscan Kale Quinoa Salad is flavorful, bright and packed with plant-based protein and fiber for a filling lunch you can prep ahead.
Servings: 6
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.
Nutrition
Serving: 1.5cups | Calories: 516kcal | Carbohydrates: 57g | Protein: 21g | Fat: 24g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Cholesterol: 7mg | Sodium: 579mg | Potassium: 890mg | Fiber: 15g | Sugar: 6g | Vitamin A: 2356IU | Vitamin C: 35mg | Calcium: 206mg | Iron: 7mg
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