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Kale Quinoa Salad with Sun Dried Tomatoes

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This Kale Quinoa Salad with Sun Dried Tomatoes is not just visually appealing but also packed with essential nutrients. It is a healthy hearty salad that offers a flavorful bite and is incredibly easy to prepare. Ideal for anyone looking for a nutritious, vegan, gluten free and oil-free option that doesn’t compromise on flavor and is perfectly easy to meal prep. 
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Kale and Quinoa Salad

Sun-kissed afternoons and cool evenings call for meals that are both light, invigorating, and easy to prepare. This Kale Quinoa Salad with Sun Dried Tomatoes is the quintessential spring and summer dish as its fresh ingredients are all in season and come together in under 30 minutes.  Quinoa and kale form the nutrient-dense base for this recipe, making it a powerhouse of essential vitamins and minerals. The addition of sun-dried tomatoes brings a burst of tangy sweetness that contrasts beautifully with the earthy tones of the kale.

This salad is incredibly versatile so whether you’re hosting a summer barbecue, need a quick lunch to take to work, or are looking for a simple yet satisfying dinner option, it fits seamlessly into any meal plan. Keep reading to discover more about how to choose the right sun-dried tomatoes for this salad. Did you know that there are different types of sun dried tomatoes? In this blog we’ll explore the different types of sun-dried tomatoes to choose from, how to select the best kind for your meal, and why they make such a significant difference in cooking. 

Kale and Quinoa Salad Ingredients

  • Quinoa: A gluten-free grain that is also a complete protein. Quinoa adds a fluffy texture and nutty flavor to the salad. Bulgur or couscous are good substitutes if quinoa is unavailable, though they are not gluten-free.
  • Chickpeas: Boost the protein count of this salad and provide a creamy texture that complements the crunch of other ingredients.
  • Tuscan Kale: A superfood rich in vitamins A, C, and K, maintains a robust texture in salads. If you cannot get your hands on kale, you could substitute it with Swiss chard, curly kale or baby spinach.
  • Lemon: adds a fresh, citrusy zing that brightens the salad’s flavors and is used to tenderize the kale.
  • Olive oil (optional): Used for massaging the akel, for an oil-free option, avocado puree or lemon juice can be used to massage the kale as well.
  • Salt: enhances flavor and helps massage the kale, softening its fibers. 
  • Sun Dried Tomatoes: Read more below to learn about sun dried tomatoes. I’ve gone with Julienne Cut Sun Dried Tomatoes without oil to keep this salad oil free. They add a chewy texture and vibrant, tangy taste. 
  • Sliced Almonds: Add crunch and nuttiness to the salad. Toasted pumpkin seeds are a great nut-free alternative with a similar crunch.


Dressing Ingredients

  • Balsamic Vinegar: Adds a rich, slightly sweet flavor that compliments the earthy salad components.
  • Creamy Tahini: Provides a creamy texture to the dressing and a hint of sesame flavor to the dressing.
  • Nutritional Yeast: Offing a cheese-like flavor that enhances the dressing’s savory notes.
  • Garlic Powder: For a subtle, warm flavor that deepens the dressing’s savory notes. 
  • Dijon Mustard: Adds depth and mild heat, helping to emulsify the dressing. 
  • Crushed Red Peppers: Bringing a slight heat that balances the sweet and tangy elements. You can omit or tailor the amount based on your specific desires.
  • Salt and Pepper: this classic duo helps to tie all the other flavors together and can be adjusted to your own preference.
pouring liquid into a glass jar for a dressing

Is Quinoa Healthy?

As a complete protein, quinoa provides all nine essential amino acids, which can be rare in plant-based foods. Having all nine essential amino acids is crucial for building and repairing tissues in the body which makes this a great post workout salad. Quinoa is also a great source of fiber, promoting digestive health and helping to maintain a feeling of fullness, which can aid in weight management. Additionally, it’s rich in minerals like magnesium and phosphorus, which are vital for bone health and energy metabolism. Quinoa is a great option for the base of any salad because of its versatility and mild, nutty flavor. It can absorb any flavors you pair with it and makes an excellent alternative to grains like rice or pasta. It’s gluten-free, low carb and can help reduce inflammation and improve overall health.

How to Choose the Right Kind of Sun Dried Tomatoes?

Choosing the right type of sun-dried tomatoes can significantly influence both the texture and flavor profile of your dishes. Here are some common varieties of sun-dried tomatoes you can select from. I went with Julienne-cut oil free sun dried tomatoes for this recipe.

  • Julienne-cut: These are pre-cut thinly sliced sun-dried tomatoes, perfect for salads and sandwiches where you want a subtle integration of flavor without overwhelming other ingredients. They are easy to disperse throughout the dish and often offered in oil free packaging.
  • Halved: Larger pieces of sun-dried tomatoes that are cut in half. They’re great for recipes where you want a more pronounced tomato flavor and a chunkier texture, such as in pasta or rustic stews.
  • Oil-packed: These sun-dried tomatoes are preserved in oil, often with herbs and spices. They’re moist and flavorful, ideal for antipasti platters or Mediterranean dishes. However, they are not suitable if you’re aiming for an oil-free diet.
  • Dry-packed: These are sun dried tomatoes packed without oil. This helps maintain a lower fat content. They can be rehydrated in water or added directly to dishes with sufficient moisture, like sauces and soups.

How to Make Sun Dried Kale Quinoa Salad

Begin by placing the finely chopped Tuscan kale in a large mixing bowl. Drizzle with fresh lemon juice, sprinkle a pinch of salt, and add an optional teaspoon of olive oil. Use your hands to gently massage the kale until it softens and becomes slightly wilted. Next, add the cooked and cooled quinoa, drained chickpeas, julienne cut sun dried tomatoes, and toasted sliced almonds to the bowl, incorporating these for a variety of textures and flavors. 

In a separate jar or bowl, mix together the dressing ingredients: balsamic vinegar, creamy tahini, nutritional yeast, garlic powder, dijon mustard, crushed red peppers, and salt and pepper to taste. Shake or whisk until well combined. Pour this dressing over the salad, tossing everything together to ensure an even coating. 

How to Customize Kale Quinoa Salad

Customizing this Sun Dried Tomatoes Kale Quinoa Salad recipe is an excellent way to tailor the salad to fit your desires and specific goals. For a sweet and crunchy twist, consider adding diced red bell pepper, which introduces a vibrant pop of color and a subtle sweetness. If you prefer a heartier green, substitute Tuscan kale with curly kale. For those who enjoy a burst of sweetness, dried cranberries can be sprinkled into the mix, complementing the tangy sun-dried tomatoes beautifully. Vegan feta cheese is a fantastic addition for a creamy contrast adding a salty accent. These additions not only bring new flavors and textures but also can make your salad even more nutritious and satisfying.

fresh lacinato kale leaves on a wooden cutting board
hand massaging chopped kale leaves in a large stainless steel bowl

Why Should I Massage Kale for Salad?

Massaging kale is a simple technique that transforms the tough, sometimes bitter leaves into soft, palatable greens perfect for salads. Many people think they don’t like kale because of its fibrous texture and bitter flavor, however, maybe they just aren’t massaging it right! If you have an adverse reaction when you read kale in a recipe let me change your mind! I have put together a really quick and helpful guide to help you massage kale the right way! Click here to read about why it’s important and how it can turn you into a kale believer!

What’s The Best Way to Cook Quinoa for the Salad? 

I always suggest cooking quinoa based on the instructions on the packaging. However, I always like toast my quinoa in the dry saucepan over medium low heat for 5 minutes before adding water. I also like to add 1 tsp of my favorite Vegan Better Than Bouillon Base for extra flavor and warmth during the simmering process.

Can I Make Kale and Quinoa Salad Ahead of Time?

This salad is ideal for preparing ahead of time as it maintains its freshness when stored in the refrigerator for up to 48 hours. This actually allows the flavors to blend beautifully, enhancing the overall taste. If you’re considering this salad for meal prep throughout the week, it’s best to keep the dressing separate and add it to individual portions just before serving, especially if you plan to enjoy it beyond the initial 48 hours. This method ensures each serving remains crisp and flavorful.

If you liked this recipe let me know by leaving a comment down below! Don’t forget to check out these other amazing fresh salad recipes!

Harvest Salad

Kale Caesar Salad

Mediterranean Pasta Salad

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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Kale quinoa salad with chickpeas, sun-dried tomatoes, and sliced almonds in a wooden bowl
Jackie Akerberg

Kale Quinoa Salad with Sun Dried Tomatoes

5 from 4 votes
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This Kale Quinoa Salad with Sun Dried Tomatoes is not just visually appealing but also packed with essential nutrients. It is a healthy hearty salad that offers a flavorful bite and is incredibly easy to prepare. Ideal for anyone looking for a nutritious, vegan, gluten free and oil-free option that doesn’t compromise on flavor and is perfectly easy to meal prep. 
Prep Time 10 minutes
Cook Time 15 minutes
Servings: 4
Course: Dinner, lunch, Main Course, Salad

Equipment

  • stove

Ingredients
  

  • 1 cup quinoa, cooked and cooled
  • 14 oz can chickpeas, drained
  • 1 bunch Tuscan kale, stems removed, finely chopped
  • 1 lemon, juiced
  • 1 tsp olive oil, optional
  • pinch of salt
  • ¼ cup julienne cut sun dried tomatoes, not in oil
  • ¼ cup toasted sliced almonds
Salad Dressing Ingredients
  • 1/3 cup balsamic vinegar
  • 2 tbsp creamy tahini
  • 1 tbsp nutritional yeast
  • ½ tsp garlic powder
  • ½ tsp dijon mustard
  • ⅛ tsp crushed red peppers
  • salt and pepper, to taste

Method
 

  1. Place the kale in a large bowl and drizzle with lemon juice, a pinch of salt, and optional olive oil. Use your hands to massage for 15 seconds until tender. Add all the remaining ingredients for the salad to the bowl.
  2. Place the ingredients for the dressing in a jar and whisk to combine. Season to taste.
  3. Pour the dressing over the salad and toss to combine. Enjoy within 48 hours.

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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12 Responses

  1. 5 stars
    I have always struggled to enjoy kale – found it too tough and bad taste. I’ve massaged with olive oil in the past and still didn’t work…..the addition of lemon juice was PERFECT! My husband and I are obsessed with this salad now. I cannot wait to try more of your recipes!

    Reply

  2. 5 stars
    We have made this 3x since finding the recipe 2 weeks ago – it’s a hit across the board (even with my 4yo!). Thanks!

    Reply

  3. I can’t have lemon— would orange juice do the same thing for tenderizing kale? Or is there another substitute?

    Reply

  5. 5 stars
    Outstanding! Your recipes actually make me want to eat healthy! Thank you for sharing!

    Reply

  6. 5 stars
    Totally enjoyed this easy to
    put together weeknight meal. Prepared it ahead of time – great recipe for meal prep. Wd will be making this again. Thank you for sharing

    Reply

    1. Hey Gabrielle! Thank you so much for the raving review, your feedback means the most! I am so glad that you enjoyed this recipe and intend on having it on repeat 🙂

      Reply
5 from 4 votes

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