Kale Bud Quinoa Salad with Lemon
Kale Bud Quinoa Salad with Lemon balances tender kale buds and soft, sweet leeks with fluffy quinoa for a fresh, citrus-forward bite. The lemon zest and juice brighten the greens while a drizzle of olive oil rounds everything out, making it a vibrant side or a light, satisfying lunch.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Kale Bud Quinoa Salad with Lemon, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 61 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityFair
- 62 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 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.
- 48
- Heart Health
- 87
- Metabolic
- 62
- Digestive
- 49
- Inflammatory
- 59
- Performance
- 71
- General Wellness
- 1
Heat olive oil in a skillet over medium-low heat. Add the leek and cook, stirring often, until it softens without browning, 3 to 5 minutes.
- 2
Add the kale buds and lemon zest. Cook, stirring, until the kale buds wilt and just begin to soften, about 5 minutes. Do not let them brown. Stir in the lemon juice and remove from the heat. Let cool.
- 3
In a bowl, toss the quinoa, olive oil, salt, and pepper until well combined. Mix in the leek and kale buds and toss to combine. Garnish with kale flowers. Serve immediately or refrigerate until ready to serve. Let it come to room temperature before serving.
- Calories 1701.34 kcal High 85%
- Protein 94.55 g Good Source 189%
- Carbohydrate 309.64 g 113%
- Total Fat 32.08 g High 41%
- Saturated Fat 1.7 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 932.09 mg High 41%
- Dietary Fiber 62.46 g Good Source 223%
- Total Sugars 0.49 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 2737.46 mg Good Source 211%
- Iron 42.53 mg Good Source 236%
- Potassium 63.68 mg Low Source 1%
- Vitamin A 11349.9 mcg Good Source 1261%
- Vitamin C 2731.38 mg Good Source 3035%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Onions 🧅
About This Recipe
Kale Bud Quinoa Salad with Lemon is a Greek side dish recipe made with 7 ingredients. It takes about 20 mins, serves 4, and is rated easy. Key ingredients include Kale, Lemon, Lemon Olive Oil, and Olive Oil. Each serving provides about 1701.34 kcal, and is a good source of protein.
Recipe Questions
- What is Kale Bud Quinoa Salad with Lemon?
- It is a Greek salad recipe made with 7 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Kale Bud Quinoa Salad with Lemon made of?
- The main ingredients are Kale, Lemon, Lemon Olive Oil, Olive Oil, Quinoa. The full list of 7 is above.
- How long does it take to make Kale Bud Quinoa Salad with Lemon?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 1701.34 kcal. The full nutrition breakdown is above.
- Is Kale Bud Quinoa Salad with Lemon easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Kale Bud Quinoa Salad with Lemon healthy?
- Kale Bud Quinoa Salad with Lemon has an easyChef Pro health score of 69/100. Per serving, it provides 1701.34 calories and 94.55 g of protein, or 189% of the Daily Value. It is a good source of dietary fiber, calcium, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 932.09 mg (41% of the Daily Value) and saturated fat at 1.7 g (9% of the Daily Value). It contains Citrus 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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