Kale and Quinoa Salad

Kale and Quinoa Salad
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Adobe Stock.

It is ideal to dress this salad and let it sit at room temperature for about 30 minutes to let the kale wilt a bit and absorb the dressing. Toss again just before serving.

  • Prep time
    15 min
  • Cook time
    20 min
  • Servings
    10 Servings
  • Serving size
    1/2 cup
Nutrition Facts

Nutrition Facts

10 Servings

  • Serving Size
    1/2 cup
  • Amount per serving Calories 160

  • Total Fat 8g
    • Saturated Fat 1.6g
  • Cholesterol 5mg
  • Sodium 260mg
  • Total Carbohydrate 19g
    • Dietary Fiber 2g
    • Total Sugars 6g
  • Protein 5g
  • Potassium 160mg
  • Phosphorus 135mg

Choices/Exchanges: 1 Carbohydrate, 2 Fat



  • quinoa
    1 cup
  • water
    1 1/2 cup
  • white balsamic or white raspberry balsamic vinegar
    1/4 cup
  • garlic (grated or minced)
    1 clove
  • Dijon Mustard
    1 tbsp
  • honey or 2 packets artificial sweetener
    1 tbsp
  • chopped fresh parsley
    1 tbsp
  • salt
    1/2 tsp
  • black pepper
    1/4 tsp
  • Extra Virgin Olive Oil
    1/4 cup
  • fresh kale leaves (chopped)
    4 cup
  • dried cranberries
    1/4 cup
  • sunflower seeds
    2 tbsp
  • reduced fat feta cheese (crumbled)
    3 oz


  1. Rinse the dry quinoa in a strainer under cold running water. Combine the rinsed quinoa and water in a medium sauce pan and bring to a boil. Reduce to a simmer and cover. Cook the quinoa for 12-15 minutes until all the liquid is absorbed. Turn off the heat and leave the lid on for 10 minutes to steam. Spread the quinoa on a sheet pan to cool.

  2. In a large salad bowl, whisk together the vinegar, garlic, mustard, honey, parsley, salt (optional), and pepper. Add the olive oil and whisk until emulsified.

  3. In the same bowl, toss together the kale, cranberries, sunflower seeds, feta cheese and cooled quinoa until coated with dressing.