Quinoa and Kale Salad with Roasted Chickpeas and Creamy Lemon Dressing

Quinoa & Kale Salad with Roasted Chickpeas, Feta and Creamy Lemon Dressing is a perfect healthy recipe for enjoying all week! Make for lunch or dinner or BOTH!

Welcome to my breakfast, lunch, dinner, and snacks in between OBSESSION!  This Quinoa and Kale Salad with Roasted Chickpeas and Creamy Lemon Dressing has everything you could ever want in a meal.  It’s fresh, light, and bright from the lemon dressing, kale, scallion, and red pepper.  Then it’s hearty, nutty, and salty from the quinoa, roasted chickpeas and Feta Cheese.  And then you get a burst of fresh sweetness from the pomegranate seeds.  And all of the different textures will make your mouth so happy!    

The Perfect Healthy Meal Prep Recipe

Not only is this delicious and good for you, but it’s incredibly versatile and can be made well in advance to enjoy all week!  

Quinoa, pronounced KEEN-wah, is actually an edible seed that is referred to as a Superfood because of its health benefits.  It’s high in complete protein including 8 amino acids and it has more fiber than most other grains.  It also has Iron, Manganese, Lysine, and magnesium.

The texture is similar to a couscous, but a little more fluffy.  It has a mild, slightly nutty taste, similar to brown rice.  However, because it’s so mild, it really absorbs any flavors you mix with it.  Check out more Quinoa Recipes for Dinner!

Pomegranate Seeds are also so good for you!  They are loaded with nutrients, have antioxidants, have anti-inflammatory benefits, and so much more.  Read more about the many benefits of pomegranate seeds. 

Simple Ingredients and Substitutes

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Creamy Lemon Dressing

• Lemon – The lemon is the light and bright acidic element. This recipe uses both the zest for deep lemon flavor, as well as the juice. You can substitute lime juice and zest. You can also use apple cider vinegar or white wine vinegar.
• Sour Cream – Sour Cream is what makes this dressing creamy.  This recipe uses full-fat sour cream, but you can also use a low fat version. If you don’t want to or have it to use, then you can substitute with heavy cream, mascarpone, crème fraîche, coconut milk, or greek yogurt.  Creams and milk will make it a thinner consistency.
• Honey – Honey brings a hint of sweet to counterbalance the lemon. I used 100% Pure honey. You can use your favorite variety. You can substitute with a ½ teaspoon of agave syrup, sugar, or brown sugar. You can also use maple syrup, though it will change the flavor to maple.
• Yellow Mustard – The mustard brings more acid and flavor. I like the yellow mustard for a mild flavor in this creamy dressing, but you can also use dijon.
• Italian Parsley – The parsley brings freshness to this dressing. Do not substitute dried parsley, just leave it out or use another fresh herb, such as basil or dill.

Roasted Chickpeas

• Chickpeas – This recipe uses canned chickpeas as they are already cooked.
• Seasonings: salt, ground black pepper, Garlic powder. You can use any of your favorite seasonings on the chickpeas. Paprika, onion powder, chili powder, and cumin are all great options. Add a sprinkle of cayenne pepper for heat too!
• Extra Virgin Olive Oil – This is to coat the chickpeas and help the seasonings stick for roasting!

Other Salad Ingredients

• Quinoa, uncooked – You can find quinoa in most grocery stores these days next to the rice. For this recipe, I find that white quinoa works best. You could use Red quinoa, but is not as soft and may take longer to cook and give you a more coarse texture.
• Red Bell Pepper – the red pepper gives a fresh, bright, slightly sweet peppery crunch. You can substitute with any bell pepper or replace with another vegetable, such as cucumber or carrot.
• Fresh Kale Leaves – I used organic whole leaves, washing them under cold water, and stripping them from the stems. You can substitute with pre-washed and sliced kale, but you may still want to run your knife through it to get smaller pieces and then pull out any stems that in it. You can also substitute with baby spinach leaves.
• Scallions (green onion) – The scallions, also called green onions or spring onions, in this recipe provide a mild onion flavor. You can substitute with chives or very finely diced red onion or yellow onion.
• Feta, crumbled – Feta brings salty, slightly funky (in a good way!) cheese flavor in this dish. You can buy this in block or crumbled form. You can substitute with goat cheese, blue cheese, or another strong cheese where a little goes a long way.
• Pomegranate seeds – Pomegranate can be found in most grocery stores in the produce section, either whole or just the seeds in a package. If your store doesn’t have them, you can substitute in halved red grapes or dried cranberries for that pop of color and sweetness.

Simple Equipment for Quinoa and Kale Salad

For the dressing, you just need a fork or whisk and a small bowl, plus you will need a tool for zesting the lemon, such as a grater or microplane. 

For the chickpeas, you need a medium or large sheet pan (I use a 17×11) to broil the chicken. I also lined the pan with aluminum foil for easy cleanup, but it is not required.

For the quinoa, you need a fine mesh strainer to rinse it before cooking. A medium pot with a lid is good for cooking the quinoa.

Finally, you need a good sharp knife and cutting board to slice the kale, dice the red pepper, and slice the scallions.

PREP-AHEAD TO MAKE YOUR QUINOA & KALE SALAD

Here’s the wonderful news about this recipe…the entire thing can be made ahead!  Then you can eat it throughout the week! (See the recipe below for more details)

It starts with the quinoa, which you first want to thoroughly rinse with warm water in a strainer.  Then you cook it according to package instructions (very similar to rice).  Let it cool in the fridge. 

By the way, you can make extra and freeze quinoa.  Just spread it out on a sheet pan and freeze, then scoop it into a freezer bag/container. Check out more Freezer Hacks to Save Dinner here!

While the Quinoa is cooking, you can also roast the chickpeas.  Roasting chickpeas gives them a crispy nuttier flavor and really transforms them into little bites of wonder.

Make the roasted chickpeas by first draining and rinsing them in cold water. Pat dry with paper towel and place on the lined baking sheet. Drizzle with Olive oil and sprinkle with salt & pepper. Toss to coat each chickpea with seasoning. Place in a 400 F degree preheated oven and roast for 25 minutes.

Then make the dressing.

In a small bowl, add the sour cream, lemon zest, lemon juice, honey, yellow mustard, parsley.

Taste and season with salt and pepper as needed.

While the quinoa and chickpeas are cooking, prep all of the veggies!

Dice the red pepper and finely slice the scallion.

Slice the Pomegranate in half and then holding one half upside down, hit the back with a mallet or the back of your knife to knock out the seeds.

Wash the kale under cold water then strip the leaves off the stems. (discard the stems or save for stock).

Stack up the kale leaves and then slice into thin strips.

To a large mixing bowl, add the cool quinoa, chickpeas, kale, red pepper, pomegranate, scallion, crumbled feta, and dressing.

Then mix to combine. ENJOY! 😍 Carrie

More Delicious Substitutions!

Here are a few substitutions for the main ingredients to get you inspired!

• Grains Substitutes for Quinoa – Farro, couscous, barley, or brown rice.
• Leafy Greens Substitutes for Kale – Arugula, Swiss chard, or collard greens.
• Protein Substitutes for Roasted Chickpeas – Roasted or grilled chicken, hard-boiled eggs, roasted edamame, or lentils.

Variations on this Quinoa and Kale Salad

• Southwest Quinoa and Kale Salad – Quinoa, kale, roasted chickpeas, black beans, corn, red bell pepper, avocado, cilantro, lime-cumin dressing (olive oil, lime juice, cumin, garlic powder, salt, pepper).
• Asian-Inspired Quinoa and Kale Salad – Quinoa, kale, roasted chickpeas, shredded carrots, red cabbage, edamame, green onions, sesame seeds, ginger-sesame dressing (soy sauce or tamari, rice vinegar, sesame oil, fresh ginger, garlic, honey or maple syrup).
• Autumn Quinoa and Kale Salad – Quinoa, kale, roasted chickpeas, roasted butternut squash, dried cranberries, pecans, apple slices, maple-dijon dressing (olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, pepper).

FAQs for this Quinoa Salad Recipe

Can this salad be meal prep for lunch all week?

This is a great recipe to prep for the week. You can prep the dressing and serve it as you enjoy it throughout the week.

What kind of kale should be used in this salad?

Feel free to use curly kale or Tuscan kale for this salad. Use what’s available and affordable.

Can this be served with a protein?

Yes, you can enjoy chicken or salmon on the side or top it right in your salad for a complete meal. But the quinoa is hearty and filling and provides complete protein so you don’t need it if you want a lighter meal.

Does this salad need to be chilled?

You can enjoy this salad at room temperature or chilled. It’s good served both ways!

Quinoa and Kale Salad with Roasted Chickpeas and Creamy Lemon Dressing

Carrie Tyler

This Quinoa and Kale Salad with Roasted Chickpeas and Creamy Lemon Dressing is everything!  It’s fresh, light, and bright from the lemon dressing, kale, scallions, and red pepper.  Then it’s hearty, nutty, and salty from the quinoa, roasted chickpeas and Feta Cheese.  And then you get a burst of fresh sweetness from the pomegranate seeds.

5 from 1 vote

Print Recipe Save RecipeSaved! Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Cooling Time 30 minutes mins

Total Time 35 minutes mins

Course Main Course, Salad

Cuisine American

Servings 6 servings

Calories 445 kcal

Ingredients

  

Creamy Lemon Dressing

• 1 Lemon
• 1 tablespoon Sour Cream
• ½ teaspoon Honey
• 1 teaspoon Yellow Mustard
• 1 teaspoon Italian Parsley finely chopped
• Salt, to taste
• Fresh Ground Pepper, to taste

Roasted Chickpeas

• 15 ounces Chickpeas 1 can
• ½ teaspoon salt
• ½ teaspoon pepper
• ½ teaspoon Garlic powder
• 1 teaspoon Extra Virgin Olive Oil

Other Salad Ingredients

• 1 cup Quinoa, uncooked
• ½ cup Red Bell Pepper, diced
• 2 cups Fresh Kale leaves, sliced
• ¼ cup Scallions, sliced
• ½ cup Feta cheese, crumbled
• ½ cup Pomegranate Seeds (or halved red grapes)

Instructions

 

• Start by rinsing the quinoa thoroughly in a strainer and then cooking it according to package directions. Let cool in the fridge.
• Make the dressing by first, zesting the Lemon and then cut in half and add the juice from only half of the lemon to a mixing bowl. Also to the bowl, add the sour cream, lemon zest, honey, yellow mustard, parsley.  Whisk the ingredients together. Add a dash of salt and fresh ground pepper. Taste for seasoning and add more salt & pepper if needed.
• Preheat the oven to 400 F degrees. Make the roasted chickpeas by first draining and rinsing them in cold water. Pat dry with paper towel and place on the lined baking sheet. Drizzle with Olive oil and sprinkle with salt & pepper. Toss to coat each chickpea with seasoning. Place in preheated oven and roast for 25 minutes.
• While the quinoa and chickpeas are cooking, dice the red pepper and finely slice the scallion. Wash the kale under cold water then strip the leaves off the stems. (discard the stems or save for stock). Stack up the kale leaves and then slice into thin strips.
• Slice the Pomegranate in half and then holding one half upside down, hit the back with a mallet or the back of your knife to knock out the seeds.
• To a large mixing bowl, add the cooled quinoa, roasted chickpeas, sliced kale, diced red pepper, pomegranate seeds, sliced scallion, dressing and crumbled feta.  Then mix to combine. Enjoy!

Keyword healthy dinner, healthy recipes, kale, quinoa, salad