Kale, Quinoa & Avocado Salad with Lemon-Dijon Dressing
Tender steamed kale, fluffy quinoa, crisp cucumber and red bell pepper, red onion, creamy avocado, and feta come together in a fresh, hearty salad. A bright lemon-Dijon vinaigrette adds tangy mustard flavor and ties the vegetables and grains together, making it well suited to a light lunch or a side dish.
- Prep25 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Kale, Quinoa & Avocado Salad with Lemon-Dijon Dressing, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 20 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 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.
- 61
- Heart Health
- 57
- Metabolic
- 57
- Digestive
- 34
- Inflammatory
- 37
- Performance
- 59
- General Wellness
- 1
Bring water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 15 to 20 minutes. Set aside to cool.
- 2
Place a steamer basket into a saucepan with water; bring the water to a boil. Add kale, cover, and steam until hot, about 45 seconds; transfer to a large plate. Top kale with quinoa, avocado, cucumber, bell pepper, red onion, and feta cheese.
- 3
Whisk olive oil, lemon juice, Dijon mustard, sea salt, and black pepper together in a bowl until emulsified; pour over salad.
- Calories 377.55 kcal Moderate 19%
- Protein 9.98 g Moderate 20%
- Carbohydrate 41.71 g 15%
- Total Fat 20.84 g High 27%
- Saturated Fat 3.11 g Moderate 16%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.86 mg Low Source 1%
- Sodium 146.76 mg Moderate 6%
- Dietary Fiber 8.49 g Good Source 30%
- Total Sugars 4.94 g --
- Added Sugars 3.79 g Moderate 8%
- Calcium 147.72 mg Moderate 11%
- Iron 3.33 mg Moderate 19%
- Potassium 208.12 mg Low Source 4%
- Vitamin A 460.22 mcg Good Source 51%
- Vitamin C 137.15 mg Good Source 152%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Milk 🥛
- Mustard
- Onions 🧅
About This Recipe
Kale, Quinoa & Avocado Salad with Lemon Dijon Dressing is made with 13 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Avocado, Black Pepper, Cucumber, and Dijon Mustard. Each serving provides about 377.55 kcal, and is a good source of fiber.
Recipe Questions
- What is Kale, Quinoa & Avocado Salad with Lemon-Dijon Dressing made of?
- The main ingredients are Avocado, Black Pepper, Cucumber, Dijon Mustard, Feta Cheese. The full list of 13 is above.
- How long does it take to make Kale, Quinoa & Avocado Salad with Lemon-Dijon Dressing?
- About 40 mins in total: 25 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 377.55 kcal. The full nutrition breakdown is above.
- Is Kale, Quinoa & Avocado Salad with Lemon-Dijon Dressing easy to make?
- This recipe is rated easy, with 13 ingredients and 3 steps.
- Is Kale, Quinoa & Avocado Salad with Lemon-Dijon Dressing healthy?
- Kale, Quinoa & Avocado Salad with Lemon-Dijon Dressing has an easyChef Pro health score of 54/100. Per serving, it provides 377.55 calories and 9.98 g of protein, or 20% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 146.76 mg (6% of the Daily Value), saturated fat at 3.11 g (16% of the Daily Value) and added sugars at 3.79 g (8% of the Daily Value). It contains Citrus, Milk, Mustard and Onions, 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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