Kale Quinoa Salad with Lentils

Quinoa salad with lentils and kale is fresh, crisp, healthy and so delicious. It has red bell peppers, tomatoes, avocado, cilantro with a lemon garlic dressing and topped with cranberries and almond slices. A filling salad that you will most certainly love!

This incredible salad joins other satisfying salads such as, Mediterranean Chickpea Salad and Lentil Salad with Avocado. 

Kale Quinoa Salad with Lentils

This salad has a lot to love:

• Massaged kale
• Light and fluffy quinoa
• Nice bite of protein packed lentils
• Juicy tomatoes
• Crisp red bell pepper
• Soft and creamy avocado
• Chewy cranberries
• Crunchy almond slices
• Flavor from red onions, cilantro and lemon zest
• Lemon garlic salad dressing
• Flavor and nutrient packed satisfying salad
• Very easy to make
• Great lunch, picnic food or a side dish

How to Make It

1. Add quinoa to twice the amount of water. Bring it to a boil, then lower heat and simmer uncovered until all water is absorbed. Cover and set it aside for quinoa to swell. Let cool and fluff it up with fork.
2. Next add lentils to twice the amount of water. Bring it to a boil, lower the heat, cover and simmer 15 to 20 minutes just until they have a nice bite. Don't overcook. Let it cool.
3. Cut kale into thin strips, sprinkle olive oil and pinch of salt and pepper. Massage a few minutes until soft.
4. Slice bell peppers. Chop onions and cilantro. Dice tomatoes and avocado.
5. Use a zester to obtain zest from an organic lemon and then finely grate garlic.
6. Whisk together olive oil, vinegar, lemon juice, lemon zest, grated garlic, salt and pepper to make a vinaigrette.
7. In a large mixing bowl take cooked quinoa, lentils, kale, the prepared vegetables (bell peppers, tomatoes, onions), cilantro. Drizzle half the dressing and toss.
8. Then add avocado and remaining dressing. Lightly toss all the ingredients. Top with cranberries and almond slices.

Pro Tips

• Green French lentils have a nice bite. If using other types of lentils, then follow package instructions
• You could try baby kale instead of massaged kale, if you prefer.
• Choose firm and ripe avocados. Learn more about choosing avocado. 
• Adding diced avocado in the end and then keeping the tossing to a minimum helps retain its shape better.
• Top it with crumbled feta cheese for a change.

Storage and Leftovers: This salad keeps well for couple days. Without avocado it will keep well for up to 4 days.

Make Ahead: You can cook quinoa and lentils one to two days ahead. Kale can be massaged earlier and set aside. Make the dressing up to couple days ahead. 

Salad Health Benefits

• Quinoa is higher in protein than other grains, a complete protein, a source of antioxidants and supports lowering the risk of chronic disease.
• Lentils are packed with protein, fiber, manganese, folic acid, phosphorus, iron and phytochemicals. They are also a good source of soluble fiber, which aids in lowering cholesterol levels. Regular consumption of lentils can help with lowering the risk of heart disease and obesity. 
• Kale is a great source of phytonutrients, vitamins and minerals such as vitamin C, vitamin A, folic acid and potassium. It provides sulfur containing phytonutrients that are antioxidant, anti-inflammatory, anti-diabetic, cancer preventive
• This leafy green vegetable is a rich source of fiber and therefore helps with improving blood glucose control and promoting regularity. Being a good source of fiber, vitamin C, B6 and potassium, kale supports hearth health. And the high content of vitamin K makes it beneficial for bone health.
• All other ingredients in this salad are super healthy and further boost the nutrition potential.
• Allergy Friendly: This quinoa salad with lentils is vegan, dairy free, gluten free, egg free and soy free. Skip the almonds to make it nut free.

Lentils are amazing and even so versatile. You wont believe this comforting Healthy Mac and Cheese is made with red lentils.

More Salad Recipes:

• Eggplant Yogurt Salad with Pita Chips
• Mixed Sprouts Salad with Coconut
• Tabbouleh Salad
• Yogurt Chickpea Salad with Veggie Chips
• Moroccan Eggplant Salad

Other Ways to Use Quinoa:

• Red Lentil Soup with Quinoa
• Quinoa Crusted Chickpea Patties
• Barberry Saffron Rice with Quinoa
• Shrimp Rice with Quinoa

★ DID YOU MAKE THIS RECIPE? PLEASE COMMENT AND GIVE IT A STAR RATING BELOW!

5 from 5 votes

Kale Quinoa Salad with Lentils

Quinoa salad with lentils and kale is fresh, crisp, healthy and so delicious. It has red bell peppers, tomatoes, avocado, cilantro with a lemon garlic vinaigrette dressing and topped with cranberries and almond slices. A filling salad that you will most certainly love!

Prep Time15 mins

Cook Time20 mins

Total Time35 mins

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Course :Salads

Cuisine :American

Servings: 12 cups

Calories: 184kcal

Author: Roxana Begum

Ingredients

• ▢ 1 cup quinoa
• ▢ ½ cup lentils green, French
• ▢ 4 cups kale fresh, packed
• ▢ salt to taste
• ▢ ½ teaspoon olive oil extra virgin
• ▢ ½ red bell pepper sliced
• ▢ 1 cup grape tomatoes or cherry, diced
• ▢ 1 avocado ripe, diced
• ▢ ½ red onion medium, chopped
• ▢ ½ cup cilantro fresh, chopped
• ▢ 2 teaspoons lemon zest organic
• ▢ 1 clove garlic small, grated
• ▢ ¼ cup olive oil extra virgin
• ▢ 2 tablespoons lemon juice
• ▢ 2 tablespoons vinegar
• ▢ ½ teaspoon ground black pepper ground
• ▢ 2 tablespoons dried cranberries unsweetened or lightly sweetened
• ▢ 2 tablespoons almond slices toasted

US Customary - Metric

Equipment

• ▢
  Mixing Bowl
• ▢
  Sauce Pan
• ▢
  Chef's Knife
• ▢
  Cutting Board

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Instructions

• Add two cups of water to quinoa in a sauce pan and bring it to a boil. Then lower heat and simmer uncovered until all water is absorbed. Cover and set it aside 5 minutes for quinoa to swell. Let cool and then fluff it up with fork.
• In a sauce pan take lentils and 1 cup of water and bring it to a boil. Lower the heat, cover and simmer 15 to 20 minutes just until they have a nice bite. Don't let the lentils become overcooked. Set it aside to cool.
• Rinse kale and run it through the salad spinner. Cut kale into thin strips, sprinkle ½ tsp olive oil, a pinch of salt and pepper. Massage a few minutes until soft.
• Slice the bell peppers. Dice the tomatoes and avocado. Chop the onions and cilantro.
• Use a zester to obtain zest from an organic lemon and then finely grate the garlic.
• Whisk together olive oil, vinegar, lemon juice, lemon zest, grated garlic, salt and pepper to make a vinaigrette.
• In a large mixing bowl take cooked quinoa, lentils, kale, the prepared vegetables (bell peppers, tomatoes, onion) and cilantro. Drizzle half the dressing and toss.
• Then add avocado and remaining dressing. Lightly toss all the ingredients. Top with cranberries and almond slices.
• Let the salad rest 5 to 10 minutes to absorb all flavors and then serve at room temperature or chilled.

Notes

1. If using other types of lentils, then follow package instructions
2. If you prefer, try baby kale instead of massaged kale.
3. Choose firm and ripe avocadoes. Adding diced avocado in the end and then keeping the tossing to a minimum helps retain its shape better.
4. Storage and Leftovers: This salad keeps well for couple days. Without avocado it will keep well for up to 4 days.
5. Make Ahead: Cook quinoa and lentils one to two days ahead. Kale can be massaged earlier and set aside. Make the dressing up to couple days ahead.
6. Nutrition facts not including salt and using sweetened dried cranberries.

Nutrition

Serving: 1cup | Calories: 184kcal | Carbohydrates: 21g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Sodium: 12mg | Potassium: 409mg | Fiber: 5g | Sugar: 3g | Vitamin A: 2559IU | Vitamin C: 39mg | Calcium: 53mg | Iron: 2mg

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