Quinoa and Kale Grain Salad
This hearty kale and quinoa salad combines earthy greens and fluffy quinoa with sweet currants, crunchy pecans, and tangy crumbled feta. A bright lemon, Dijon, garlic, olive oil, black pepper, and sea salt vinaigrette brings everything together, making it a fresh choice for lunch, picnics, or a colorful side dish.
- Prep5 mins
- Cook15 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quinoa and Kale Grain Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 47 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 21 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 48 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 45
- Heart Health
- 55
- Metabolic
- 54
- Digestive
- 25
- Inflammatory
- 26
- Performance
- 37
- General Wellness
- 1
Bring water to a boil in a saucepan; stir in quinoa. Reduce heat to medium-low, cover the saucepan, and cook until the water is absorbed, about 12 minutes. Remove the saucepan from the heat and let it rest, covered, for 5 minutes. Remove the cover and allow the quinoa to cool completely.
- 2
Add kale to a large mixing bowl. Whisk olive oil, lemon juice, Dijon mustard, garlic, pepper, and salt together in a separate bowl until emulsified; drizzle over kale.
- 3
Add cooled quinoa, pecans, currants, and feta cheese to dressed kale; toss to combine.
- 4
Remove the cover and allow the quinoa to cool completely.
- 5
Add kale to a large mixing bowl.
- 6
Whisk olive oil, lemon juice, Dijon mustard, garlic, pepper, and salt together in a separate bowl until blended; drizzle over the kale.
- 7
Add cooled quinoa, pecans, currants, and feta cheese to the dressed kale; toss to combine.
- Calories 527.83 kcal High 26%
- Protein 13.78 g Good Source 28%
- Carbohydrate 49.19 g 18%
- Total Fat 33.18 g High 43%
- Saturated Fat 7.15 g High 36%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 22.9 mg Moderate 8%
- Sodium 289.69 mg Moderate 13%
- Dietary Fiber 8.3 g Good Source 30%
- Total Sugars 17.83 g --
- Added Sugars 3.37 g Moderate 7%
- Calcium 230.97 mg Moderate 18%
- Iron 3.59 mg Moderate 20%
- Potassium 296.28 mg Low Source 6%
- Vitamin A 177.61 mcg Moderate 20%
- Vitamin C 42.32 mg Good Source 47%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tree Nuts 🌰
- Milk 🥛
- Mustard
- Garlic 🧄
About This Recipe
Quinoa and Kale Grain Salad is a Greek side dish recipe made with 14 ingredients. It takes about 20 mins, serves 6, and is rated easy. Key ingredients include Black Pepper, Chopped Pecans, Crumbled Feta Cheese, and Dijon Mustard. Each serving provides about 527.83 kcal, and is a good source of protein.
Recipe Questions
- What is Quinoa and Kale Grain Salad?
- It is a Greek salad recipe made with 14 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Quinoa and Kale Grain Salad made of?
- The main ingredients are Black Pepper, Chopped Pecans, Crumbled Feta Cheese, Dijon Mustard, Dried Currant. The full list of 14 is above.
- How long does it take to make Quinoa and Kale Grain Salad?
- About 20 mins in total: 5 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 527.83 kcal. The full nutrition breakdown is above.
- Is Quinoa and Kale Grain Salad easy to make?
- This recipe is rated easy, with 14 ingredients and 7 steps.
- Is Quinoa and Kale Grain Salad healthy?
- Quinoa and Kale Grain Salad has an easyChef Pro health score of 40/100. Per serving, it provides 527.83 calories and 13.78 g of protein, or 28% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 289.69 mg (13% of the Daily Value), saturated fat at 7.15 g (36% of the Daily Value) and added sugars at 3.37 g (7% of the Daily Value). It contains Citrus, Tree Nuts, Milk, Mustard and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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