Kale Quinoa and Blueberry Salad
This Kale Quinoa and Blueberry Salad is not only packed with nutrition, it bursts with flavor and texture! When paired with homemade dijon dressing it will make your mouth water. It’s a perfect way to enjoy a meal that’s both delicious and incredibly good for you.
No matter the season, this salad pops with flavor! Right now it’s August, and my Kale plants are going crazy! There are several ways I love to use all my kale, one is this Kale Quinoa Salad which I make weekly, and I also love to make Kale Smoothies, juices, Risotto, pesto and so much more. It’s also blueberry season, so this salad is bursting with fresh flavors! For more blueberry recipes check out this Homemade Blueberry Pie Recipe.
Ingredients for Kale Quinoa and Blueberry Salad
Salad Ingredients
Kale – 4 cups washed and rinsed chopped Kale of any variety. The four cups of chopped kale typically equals one bunch in the grocery store, but is just a guide, you can use more or less depending on preference. Kale is considered one of those “superfoods” they are high in fiber, antioxidants, vitamin C, and several other important nutrients.
Garbanzo beans (chick peas) – 1 cup garbanzo beans either freshly cooked or canned, drained and rinsed.
Quinoa – 1 cup cooked quinoa (1/3 cup uncooked quinoa cooked with 2/3 cups water equals 1 cup cooked). Quinoa is a complete plant-based protein as it contains all nine of the essential amino acids that the body doesn’t produce. It’s also contains fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants.
Blueberries – 1 cup fresh sweet blueberries. Blueberries add both a sweet and tart pop of flavor. They are known for their high antioxidant content, particularly vitamins C and K. They can help protect your body from oxidative stress and inflammation. Consuming blueberries regularly can improve heart health, brain function, and the immune system.
Sunflower Seeds – 1/4 cup sunflower seeds. Adds a nice crunch. I use unsalted in this recipe. But if you like a bit of saltiness then use salted sunflower seeds if you have them. Alternatively, if all you have is salted but want to use unsalted then simple rinse the sunflower seeds with water to remove most of the salt. I’ve had to do this many times.
Olive oil – about 1/2 tablespoon to massage the kale to soften it.
Honey Dijon Salad Dressing Ingredients
Dijon mustard – 3 tablespoons. Creamy dijon mustard works well in this recipe.
Honey – 1/4 cup. So many benefits to honey which include antibacterial properties. For vegan option – substitute with Maple Syrup.
Apple Cider Vinegar – 1/4 cup ACV. Studies apple cider vinegar may help reduce blood sugar and cholesterol, aid with weight loss, as well as many other benefits.
Olive oil – 1/2 cup. Or may use other neutral oil such as avocado oil.
Lemon juice – 1 tablespoon of freshly squeezed lemon juice. There are so many benefits to adding lemon juice. Along with similar benefits as ACV it is packed with Vitamin C.
Salt and pepper to taste
How to Make Kale Quinoa Blueberry Salad
This is the most simple, fresh salad to put together!
For the dressing:
Combine all of the ingredients in a small bowl and whisk until combined.
For the salad:
Begin by prepping the Kale -I soak mine kale in a large bowl of water for about 10-15 minutes. Then lift the kale out of rinse and spin in a salad spinner if you have one, or blot dry with a towel. Remove the kale leaves from the stems and chop the leaves.
In a large bowl, add the chopped kale. Add about 1/2 tablespoon of olive oil and massage the kale for about 1 minute. This helps to soften the kale and make is less bitter.
Add the remainder of the ingredients to the bowl of kale – quinoa, fresh blueberries, garbanzo beans, and sunflower seeds. Toss to combine.
Add the dressing – either add the dressing to the bowl or dived salad into portions and add separately. When adding to the bowl, add about half of the dressing, mix and add more until desired texture. It’s always easier to add more than remove!
Serve and Enjoy!
How to Store Kale Salad
If you haven’t devoured this entire salad, then you can store it in the refrigerator in an airtight container for up to 3-4 days. I would recommend not adding the dressing when storing as the salad will become soggy.
Lunch tips – For a healthy and nutritious salad on the go – divide the salad into mason jars. The ready to eat simply add the dressing to the jar, give it a shake and eat right from the mason jar.
Nutrients
This Kale Quinoa and Blueberry Salad is a nutrient dense meal. The kale and blueberries are a power-house of antioxidants, fiber, vitamins and minerals. The quinoa, sunflower seeds and garbanzo beans add nutrients and protein. The homemade honey dijon dressing delivers all the benefits from the honey, ACV and lemon juice without any preservatives.
Our family loves this salad! I hope you do too! If you make this salad, please leave a comment below and tell me how you did!
Other Recipes You Might Enjoy
Creamy Kale Risotto with Butternut Squash
Ingredients
Salad
- 4 cups Kale, chopped
- ½ tbsp Olive oil
- 1 cup Quinoa, cooked
- 1 cup Blueberries, fresh
- 1 cup Garbanzo beans (chick peas) Canned or freshly cooked, drained and rinsed
- ¼ cup Sunflower Seeds unsalted
Honey Dijon Dressing
- ½ cup Olive oil
- 3 tbsp Dijon mustard
- ¼ cup Honey
- ¼ cup Apple cider vinegar
- 1 tbsp Lemon juice, freshly squeezed
- Salt and pepper to taste
Instructions
Honey Dijon Dressing
- Combine all of the ingredients in a small bowl and whisk until combined.
Salad
- In a large bowl, add the chopped kale. Add about 1/2 tablespoon of olive oil and massage the kale for about 1 minute. This helps to soften the kale and make is less bitter.
- Add the remainder of the ingredients to the bowl of kale – quinoa, fresh blueberries, garbanzo beans, and sunflower seeds. Toss to combine.
- Add the dressing – either add the dressing to the bowl or dived salad into portions and add separately. When adding to the bowl, add about half of the dressing, mix and add more until desired texture. It's always easier to add more than remove!
- Serve and Enjoy!
Nutrition
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