Cozy Kale and Quinoa Salad with apples, walnuts, blue cheese and cinnamon dressing. Superfood fall in a bowl that is tasty during Holidays or any day!
Kale in salads like Mexican kale salad, lemon kale salad and sweet kale salad, will convince even your grandma that kale is yummy.:)
Kale Quinoa Salad
This kale and quinoa salad is such a mouth, throat (literally, you just wait until it goes down) and heartwarming salad with sweet and zesty cinnamon dressing. Toasted walnuts, sweet crispy apples, nutty quinoa and superfood kale really come together and shine in this healthy salad recipe.
Quinoa (pronounced “keenwah”) is one of few plant-based foods that is a source of complete protein that contains 9 essential amino acids and is high in fiber, manganese and has low glycemic index. It soaks up the flavors and truly shines in salads like this Southwest quinoa salad and quinoa tabbouleh salad.
Kale is a superfood leafy green. It is among the most nutrient dense foods on the planet! It is loaded with antioxidants, vitamins with Vitamins C and K topping the chart. You should try tender baby kale salad and this massaged kale salad with winter fruit.
Ingredients for Kale and Quinoa Salad
- Kale: I like to use curly green kale as it adds volume and texture. Lacinato kale would work as well, there will be just “less of salad and kale”. Also baby kale has nice soft texture and you can skip “massaging” step.
- Quinoa: I recommend to use white or tri-colour quinoa for this salad. Red quinoa would be overpowering in taste and texture. It goes well in black bean quinoa salad though.
- Blue cheese: If you don’t love it, feel free to use feta or goat cheese.
- Vinegar: If you don’t have apple cider vinegar, white or red wine vinegar is great. Not balsamic or white though.
- Apples: Sweet apples like Gala, Red Delicious, honey crisp etc. are the best. And please don’t peel the apples – so many vitamins and minerals are in that peel! I even eat the core if it’s an organic apple, google it.
- Celery: A bit of celery goes so well with apples.
- Walnuts: In my opinion, all nuts taste better toasted. I have heard they lose a bit of their nutritional value but I am OK with that.
- “Warm” Cinnamon Dressing: Apple cider vinegar shines when mixed with good quality extra virgin olive oil, cinnamon, maple syrup, lemon juice and garlic. And don’t worry, dressing doesn’t have to be warm-warm. It is “warm” with spices.
How to Make Kale Quinoa Salad
- Cook quinoa: I personally like to cook quinoa with a ratio of 1 cup dry quinoa to 1.5 cups water for less mushy quinoa, see tutorial here, or you can follow package directions. I’m also obsessed with Instant Pot quinoa because no babysitting. Also this salad is great for quinoa leftovers.
- Whisk dressing: Combine olive oil, apple cider vinegar, lemon juice, garlic, cinnamon, salt and pepper; whisk and set aside. Now is good time to chop fruit and veggies and allow dressing flavours to marinate for 10 minutes.
- Massage kale: Pour 1/3 of dressing over kale and massage with your hands until it shrinks in half. This step makes kale less tough and chewy.
- Toast nuts and combine: In a small skillet toast, walnuts on low-medium heat until lightly brown, about 3-4 minutes. Stir frequently and watch closely not to burn. Then add to a bowl with kale along with apples, celery, blue cheese and pour remaining dressing on top. Stir with 2 salad spoons.
How to Serve, Store and Make Ahead
Serving: This kale quinoa salad is quite filling on its own. If you are on “eat less meat” bandwagon, this autumn salad is a quick way of doing so. And please don’t think that my kids were all over it.
Add shredded chicken breast on top. As a side, salad will go well with boneless turkey breast roast, healthy pulled pork or healthy turkey meatballs.
Storing: What’s nice about this salad is that kale doesn’t wilt and quinoa becomes only more flavourful with time. So, while this salad recipe makes a lot, it can last in the fridge for up to 3 days.
Make ahead: Refrigerate kale quinoa salad without the dressing for up to 2 days. Dressing keeps well refrigerated for a few weeks. Then combine when ready.
More Favorite Quinoa Recipes
- Quinoa breakfast bake
- Quinoa granola
- Broccoli quinoa salad
- Blueberry quinoa salad
- Mediterranean quinoa salad
Browse 45 best salad recipes.
Kale and Quinoa Salad with Apples and Cinnamon Dressing
Ingredients
- 2/3 cup dry or 2 cups cooked quinoa
- 6 cups (1 bunch) kale stalks removed and finely chopped
- 2 medium apples cored and diced (use sweet variety)
- 3 small celery stalks diced
- 1/2 cup blue cheese crumbled
- 1 cup walnut halves or pecans, or sliced/slivered almonds
Cinnamon Dressing:
- 1/4 cup olive oil extra virgin
- 1/4 cup apple cider vinegar
- 2 tbsp maple syrup or honey
- 1/2 lemon juice of
- 1 large garlic clove minced
- 1 tsp cinnamon
- 1 tsp salt
- 1/2 tsp ground black pepper
Instructions
- Cook quinoa as per package instructions or On Stovetop: Personally, I like to cook quinoa with a ratio of 1 cup dry quinoa to 1.5 cups water. Unlike most packages that state 1:2 ratio. Bring to a boil, cook on low for 12 minutes, let stand for 5 minutes and fluff, see tutorial here. This way quinoa comes out less mushy or make Instant Pot Quinoa.
- In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, garlic, cinnamon, salt and pepper. Set aside.
- In a small skillet toast walnuts on low-medium heat until lightly brown, about 3-4 minutes. Stir frequently and watch closely not to burn. Set aside.
- To a large salad bowl, add kale and 1/3 of dressing. Massage with your hands until kale has shrunk half in size.
- Then add cooked and fluffed with a fork quinoa, apples, celery, blue cheese and toasted nuts. Pour remaining salad dressing on top and stir gently.
- Serve cold or warm. Add shredded chicken or serve as a side dish for turkey roast.
Store: All dressed salad stays fresh in the fridge for up to 3 days. It's great for meal prep.
Make Ahead: Refrigerate salad without the dressing for up to 2 days. Dressing keeps well refrigerated for a few weeks.
Notes
- Sturdy salad: This salad makes a lot, great as a side dish for dinner or lunches. Kale doesn’t wilt and quinoa absorbs delicious dressing, so salad tastes good even days later.
- Kale: I like to use curly green kale as it adds volume and texture. Lacinato kale would work as well, there will be just “less of salad and kale”.
- Quinoa: I recommend to use white or tri-colour quinoa for this salad. Red quinoa would be overpowering in taste and texture.
- Blue cheese: If you don’t love it, feel free to use feta or goat cheese.
- Vinegar: If you don’t have apple cider vinegar, white or red wine vinegar is great. Not balsamic or white though.
Nutrition
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My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.