This easy and healthy quinoa salad stays fresh and vibrant in the refrigerator for days, providing a convenient and healthy salad option for lunch or dinner.
To make this versatile salad, quinoa, chickpeas, kale and parsley are tossed with a zesty vinaigrette. Top with crunchy nuts or seeds and thinly sliced red onion for more flavor.
To turn this salad into a vegetarian main course, consider adding additional ingredients like feta, roasted vegetables or chicken. This is a versatile quinoa salad that you can make over and over again, changing up the ingredients slightly each time.
Quinoa (pronounced KEEN-wah) is gluten-free and technically a seed, although it's usually referred to as a whole grain. Quinoa is a complete protein, meaning that it contains all nine essential amino acids. This makes it a healthy protein option if you don't eat meat.
If you like quinoa, I have two more quinoa recipes you should try, Instant Pot quinoa soup with corn and potatoes and quinoa sweet potato chili.
If you're looking for a healthy base for grain bowls or filling for burritos, try my Instant Pot brown rice with quinoa.
If you like kale salad, you definitely need to try bagged kale salad with creamy poppyseed dressing or kale apple slaw with lemon poppy seed dressing.
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Ingredients & Substitutions
Quinoa: You can use either red or white quinoa for this recipe. White quinoa has a milder flavor and fluffier texture. Red quinoa has a slightly stronger earthy flavor and chewier texture.
Chickpeas: The firm texture and mild flavor of chickpeas (also called garbanzo beans) works best in this salad. You can use chickpeas directly from the can, but if you want a crispier texture, the chickpeas can be roasted first, then added to the salad. Try this recipe for roasted parmesan chickpeas.
Parsley: I often use curly parsley for this recipe because it chops up nicely into tiny, fluffy bits. Other types of fresh herbs will also go well with this salad, such as oregano, dill and cilantro. A little bit of fresh mint is always nice in a quinoa salad too!
Kale: A sturdy leafy green like kale works really well in quinoa salad because it doesn't get limp or soggy. You can use either Tuscan kale or curly kale. You can also buy a bag of shredded kale from the store. If you must substitute a green, then arugula is the best choice even though the texture is softer. Another possible substitute is shredded Brussels sprouts.
Nuts and Seeds: There are so many ways to add a little bit of crunch to this salad! Pumpkin seeds and sunflower seeds are great, or you can add almost any type of roasted nuts. Almonds, hazelnuts and pine nuts pair especially well with this salad.
How to Cook Quinoa For Salad
There are two ways to cook quinoa for salad: Stove top or Instant Pot. I prefer Instant Pot quinoa because it's the easiest cooking method. Either way, 1 cup of dry quinoa makes about 3 cups cooked.
Instant Pot
- Combine 1 cup quinoa, 1 cup water and ¼ teaspoon salt in the Instant Pot.
- Cook for 1 minute on high pressure.
- Let the pressure release naturally (10 minutes).
- Fluff with a fork.
Stove Top
- Combine 1 cup quinoa, 2 cups water and ¼ teaspoon salt in a pot on the stove.
- Bring to a boil.
- Reduce to a low simmer, cover, and cook until all of the water is absorbed, about 15 minutes.
- Fluff with a fork.
Step-by-Step Recipe Instructions
Step 1: Cook quinoa. It's easy in an Instant Pot, just 1 minute at high pressure + natural release.
Step 2: An optional step is roasting the chickpeas with olive oil. Roast for 20 minutes at 425F.
Step 3: Whisk together the dressing: red wine vinegar, lemon, olive oil, shallot or red onion, garlic, salt.
Step 4: Toss the kale and salad dressing. Mix in the quinoa, chickpeas and parsley. Garnish with nuts and seeds.
See the recipe card at the end of the blog post for specific measurements and instructions.
What Kind of Vegetables Go Well With Quinoa Salad?
This recipe includes the option of adding 1 cup of roasted vegetables. This is the perfect way to use up roasted vegetables from dinner the night before, or you can roast vegetables just for this salad.
Below I’ve suggested vegetables that go especially well with this quinoa kale salad. You can choose one, or a combination.
To roast vegetables, cut the veggies into bite-sized pieces, toss with olive oil and lightly season with salt. Roast at 425F until tender.
- Zucchini
- Sweet potato
- Bell pepper
- Carrots
- Red onion
- Cauliflower
You can also add fresh vegetables, such as sliced avocado or chopped bell pepper.
What is the Best Kind of Dressing to Use for this Salad?
For this salad, I use a very versatile vinaigrette made from red wine vinegar, lemon, olive oil, garlic and shallot (or red onion).
This is the best kind of dressing for quinoa salad because no matter what type of ingredients you add (see variations below), this vinaigrette will taste great.
You can modify this dressing slightly, to change the flavor:
- Add a tablespoon of Dijon mustard
- Use apple cider vinegar instead of red wine vinegar and lemon.
- Add a teaspoon of honey or maple syrup (or try this maple Dijon dressing)
- Add a ½ teaspoon of dried oregano
The soft texture of quinoa pairs a lot better with vinaigrettes than creamy salad dressings.
Recipe Variations
You can easily change the flavors in this salad by adding different combinations of additional ingredients.
First, follow the recipe for the basic quinoa salad (quinoa + chickpeas + kale + parsley and salad dressing). Then, add one of the following combinations:
Greek: Kalamata olives, sliced red onion and feta
Mediterranean: Roasted zucchini, roasted or raw red bell pepper, fresh mint or oregano
Israeli: Cucumber, cherry tomatoes
Summer: Cherry tomatoes and basil
Autumn: Chopped apple or shaved fennel, roasted hazelnuts
Holiday: Goat cheese, roasted pecans, dried cranberries
Kale quinoa salad: Flip the ratio and add more shredded kale (3 cups) and less quinoa (1 cup) and you have a green kale salad with a little bit of quinoa added.
Chicken quinoa salad: Add leftover roasted chicken, store bought shredded chicken breast, or grilled Mediterranean chicken.
Recipe FAQ
Yes, either red or white quinoa works well in this salad.
No. Kale is optional.
I recommend using the vinaigrette in this recipe because it's really versatile and tastes good with any additional ingredients you might want to add. If you really want to use a different dressing, stick with vinaigrettes. Thicker or creamier dressings tend to weigh down quinoa and make it clump together.
Garbanzo beans have a nice firm texture and mild flavor that works well in this salad. You could try white beans, although the texture is softer.
What to Serve with This Recipe
This quinoa salad goes well with chicken, fish or pork. The salad is hearty enough that it can even be a main course on its own, served with roasted or grilled vegetables on the side.
Storing Leftovers
This salad keeps well for up to 5 days in the refrigerator, but has the best texture and flavor if eaten within 3 days.
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📖 Recipe
Quinoa Salad Recipe
To make this versatile quinoa salad, you combine quinoa, chickpeas, kale and parsley with a zesty vinaigrette. Top with crunchy nuts or seeds and thinly sliced red onion for more flavor.
Read the blog post above for addition ingredients that can be added, like feta, chicken or roasted vegetables.
- Prep Time: 20 minutes
- Cook Time: 15 minutes (quinoa)
- Total Time: 35 minutes
- Yield: 6 servings 1x
- Category: Salad and Bowls
- Method: Mix
- Cuisine: American
- Diet: Vegan
Ingredients
- 2 to 3 cups cooked quinoa
- 1 cup thinly sliced or shredded kale, either Tuscan or curly (see notes section below)
- 1 can chickpeas, drained and rinsed (you can also roast the chickpeas, see notes section below)
- ⅓ cup finely chopped parsley
- ⅓ cup roasted pumpkin seeds, sunflower seeds or nuts (such as slivered almonds, pine nuts, pecans or hazelnuts)
Salad Dressing
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 tablespoon finely chopped shallot or red onion
- 1 clove garlic, finely chopped
- ¼ teaspoon salt
Optional Add-ins
- Feta cheese
- 1 cup roasted vegetables, roughly chopped
- Dried fruit, such as raisins, cranberries, currants or cherries.
Instructions
- To cook the quinoa, use either the stove top or Instant Pot method (see notes section below).
- To make the dressing, whisk together the olive oil, red wine vinegar, lemon juice, shallot or red onion, garlic and salt. Make the salad dressing and let it sit while you prep the rest of the ingredients. This will give the garlic and red onion time to mellow
- In a large bowl, toss the shredded kale with the salad dressing. Mix really well to coat the kale.
- Add the quinoa, chickpeas and parsley. Gently mix well to combine. You’ll need to add salt and maybe a grind or two of pepper to boost the flavor.
- Add any additional ingredients you want to add, such as roasted vegetables, feta and/or thinly sliced red onion.
- Top with seeds or nuts. You can also add dried fruit.
Notes
Quinoa Cooking Instructions
Instant Pot (easiest method)
- Combine 1 cup quinoa, 1 cup water and ¼ teaspoon salt in the Instant Pot.
- Cook for 1 minute on high pressure.
- Let the pressure release naturally (10 minutes). Fluff with a fork.
Stove Top
- Combine 1 cup quinoa, 2 cups water and ¼ teaspoon salt in a pot on the stove.
- Bring to a boil.
- Reduce to a low simmer, cover, and cook until all of the water is absorbed, about 15 minutes. Fluff with a fork.
How to Shred Kale
You have two options for shredding kale. The first is pulsing kale leaves or a handful of bagged, chopped kale in the food processor until the leaves are finely chopped. This recipe for kale slaw shows you how. The second method is tearing the leaves from the stems, stacking and rolling the leaves like cigars, then thinly slicing. This video shows you how to cut kale.
Roasting Chickpeas
Roasting the chickpeas is optional. It gives them a crispier texture. Roasted chickpeas are a tasty salad topping and also good for snacking.
- Preheat oven to 425 F
- Drain, rinse and pat dry 1 can of chickpeas.
- On a rimmed baking sheet, toss the chickpeas with 1 tablespoon olive oil. You can also add salt, other spices and/or grated parmesan cheese.
- Roast for about 20 minutes, until the chickpeas are crispy. Stir once or twice while they roast.
Keywords: quinoa salad, kale quinoa salad
Jenny
I love how simple and versatile this salad is.
★★★★★