Kale, Quinoa & Feta Salad – A Summertime Favorite!
Who’s got kale growing in their garden? This girl does. And do we love Kale at the farm! Aside from wilting it with a little bacon and garlic or chopping it up and adding it in our morning scrambled eggs, this Kale, Quinoa & Feta salad is a true favorite for us. I love it fresh and ward or cold the next day. All around delish!
Some people simply say, “Eww Kale” when it is mentioned. Others just aren’t sure what to do with it or why it’s such a super-food.
IS KALE REALLY THAT GOOD FOR YOU?
Yes, kale is generally considered to be very good for you. Kale is a super nutritious leafy green vegetable packed with vitamins, minerals, and antioxidants. Kale is particularly rich in vitamin K, vitamin C, vitamin A, and various B vitamins. It also contains minerals like calcium, potassium, and magnesium, as well as antioxidants such as beta-carotene and flavonoids. Did you know that kale is low in calories and high in fiber? This makes it beneficial for digestion and weight management. And if all that hasn’t sold you on kale yet, did I mention it is really easy to grow? BINGO – Kale wins!
BUT WHAT ABOUT THAT QUINOA ANYWAY? (Pronounced “keen·waa”, not “qween-oh-ah”)
Quinoa is indeed good for you and is often considered a superfood. It’s a nutritious whole grain that is gluten-free and packed with protein, fiber, vitamins, and minerals. Quinoa is a complete protein (score!), meaning it contains all nine essential amino acids that the body cannot produce on its own. It’s also high in antioxidants, particularly flavonoids and polyphenols, which can help reduce inflammation and lower the risk of chronic diseases.
Quinoa is a good source of magnesium, iron, phosphorus, and manganese. It’s also relatively low in carbohydrates compared to other grains, making it a suitable option for those watching their carb intake. I mean who would say no to improved heart health, better digestion, and enhanced blood sugar control?
Quinoa can be found red, black or natural in color. While there may be slight differences, we love the red quinoa at the farm.
HOW TO TOAST ALMONDS:
Preheat your oven: Preheat your oven to 350°F (175°C) or 325°F (160°C) if you prefer to toast them more slowly to prevent burning.
Spread the almonds: Spread the sliced almonds evenly in a single layer on a baking sheet. You can line the baking sheet with parchment paper or a silicone baking mat to prevent sticking and make cleanup easier.
Toast in the oven: Place the baking sheet with the sliced almonds in the preheated oven. Toast them for about 5 to 10 minutes, depending on your oven and desired level of toastiness. Keep a close eye on them, as sliced almonds can burn quickly.
Stir or shake: About halfway through the toasting process, stir or shake the almonds on the baking sheet to ensure even toasting.
Check for doneness: Remove the almonds from the oven when they are golden brown and fragrant. Be careful not to over-toast them, as they can go from perfectly toasted to burnt very quickly.
Cool: Allow the toasted sliced almonds to cool completely on the baking sheet before storing them in an airtight container.
Toasting sliced almonds enhances their nutty flavor and adds a delicious crunch to this salad.
I hope you try this recipe and enjoy it as much as we do. Add a little grilled chicken and a splash of fresh lemon juice for extra bright flavor!
Kale, Quinoa & Feta Salad
DifficultyMedium
Servings4
Prep time10 minutes
Cook time15 minutes
Total time25 minutes
We just love kale! When kale is in season we love recipes that capitalize on this delicious, crunchy, nutrition packed green! Adding a little grain, protein and depth of color with red quinoa enhances the fresh and earthy flavor of this easy and tasty salad. Feta...need I say more?...Feta makes everything betta! Enjoy!
Ingredients
- 1 cup red quinoa, rinsed & drained
- 2 cups water or broth
- 1/3 cup dried cranberries
- 4 cups kale, de-ribbed & chopped
- 1-2 Tbls lemon infused olive oil
- 1/2 red onion, halved and thinly sliced
- salt & pepper
- 1/2 cup crumbled Feta
- 1/4 cup sliced almonds, toasted (see instructions)
- squeeze lemon juice, *optional
Instructions
- 1
Start by toasting your almonds:
- Preheat your oven: Preheat your oven to 350°F (175°C) or 325°F (160°C) if you prefer to toast them more slowly to prevent burning.
- Spread the sliced almonds evenly in a single layer on a baking sheet.
- Place the baking sheet with the sliced almonds in the preheated oven. Toast them for about 5 to 10 minutes, depending on your oven and desired level of toastiness. Keep a close eye on them, as sliced almonds can burn quickly.
- After about 5 minutes, stir or shake the almonds on the baking sheet to ensure even toasting.
- Remove the almonds from the oven when they are golden brown and fragrant. Be careful not to over-toast them, as they can go from perfectly toasted to burnt very quickly.
- 2
In a medium pot, boil water or broth and add quinoa. Cook 12-14 minutes until just tender and the germ separates (it will make sort of a little curly Q). Drain if needed then return the quinoa to your pot, off the heat.
- 3
Add the cranberries to the pot of warm quinoa and cover either with a tea towel of pot lid. This will give the cranberries time to plump up a bit. Set aside to cool.
- 4
In a large skillet over medium heat, heat 1 Tbls infused olive oil and sauté your red onion for a couple minutes until softened.
- 5
Add kale to the pan and cook for about 5 minutes until wilted and bright. Sometimes I like to add a splash of water and cover for a few minutes to create some steam and soften the kale even more). Season with a pinch of salt. If you added water, remove the lid and cook until the moisture has mostly cooked off.
- 6
Add the quinoa & cranberry mix to the skillet, along with the feta and almonds. Toss & drizzle with remaining infused lemon olive oil and season with salt & pepper. Add a splash of lemon juice, if you like.
- 7
Toss again and serve immediately.
Notes
We love this salad warm immediately or cold as left overs. Keeps for about 3-4 days in the fridge.
While skipping the toasting of the almonds may seem like a shortcut, I’d recommend doing it – it adds so much nutty goodness to this salad!
Keywords:Salad, kale, quinoa, feta
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