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Crispy Quinoa Kale Salad with Feta and Oranges

Nutritional Benefits

• Kale & lettuce chêne: Rich in fiber, vitamins A, C, and K, supporting digestion and immunity.
• Crispy quinoa: A complete plant protein, high in fiber and minerals, adding long-lasting energy.
• Feta cheese: Provides calcium and protein for bone and muscle health.
• Oranges & mango: High in vitamin C and antioxidants, supporting skin health and immunity.
• Apple: Adds natural sweetness, fiber, and gut-friendly benefits.
• Mushrooms: Low in calories, rich in B vitamins and antioxidants.
• Olive oil & chia seeds: Healthy fats that support heart health and nutrient absorption.

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Calories per Serving (Approximate)

• Calories: 420–450 kcal
• Protein: ~12 g
• Healthy fats: ~28 g
• Carbohydrates: ~32 g
• Fiber: ~9 g

✨ This salad is balanced, nutrient-dense, and satisfying, making it ideal as a main light meal or a hearty side.

Watch the Full Preparation

Follow along as each step brings this salad to life. From selecting tender kale to creating crispy quinoa and a perfectly balanced dressing, this preparation highlights simple techniques that elevate freshness, texture, and flavor in every bite.

Step-by-Step Recipe

Serves: 4
Preparation time: 25 minutes
Cooking time: 5 minutes
Total time: 30 minutes

Ingredients

For the salad

• 1 large bunch light kale (preferably baby or light-green leaves)
• 1 small head lettuce chêne (oak leaf lettuce)
• ½ cup cooked quinoa (well drained and dried)
• 2 oranges
• 1 mango
• 1 red apple
• 1 cup cherry tomatoes
• 200 g button white mushrooms
• 200 g feta cheese
• 1 tbsp chia seeds
• Olive oil, for frying quinoa

For the apple soaking water

• Cold water
• A drizzle of lemon juice

For the dressing

• ½ tsp mustard
• ½ tsp grainy mustard
• 1 tsp honey
• ½ tsp salt
• A pinch of ground black pepper
• 1½ tbsp apple vinegar
• 1 tbsp balsamic vinegar
• ¼ cup olive oil
• 1 tbsp fresh orange juice

If storing the dressing for later:
Use ⅔ olive oil + ⅓ corn oil instead of only olive oil.

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Preparation

1. Prepare the greens

• Start by tearing the kale by hand into bite-sized pieces.
  Choose light-colored kale, as it is softer and more tender. Dark kale is usually thicker and needs more massaging.
• Wash and dry the lettuce chêne, then tear it gently by hand.
• Place both greens in a large salad bowl.

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2. Fry the quinoa

• Heat a small pan over medium heat with a drizzle of olive oil.
• Add the cooked, well-dried quinoa and fry, stirring constantly, until golden and crispy.
• Remove from heat and set aside to cool.

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3. Prepare the fruits

Oranges:
Cut off the top and bottom, peel completely, then carefully remove all the white inner skin and seeds. Cut into clean segments.

Mango:
Peel the mango, remove the pit, and cut into cubes.

• Red apple:
• Prepare a bowl of cold water with a drizzle of lemon juice.
• Cut the apple into slices or cubes and immediately soak them in the lemon water to prevent oxidation and browning.
• Drain before assembling.

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4. Prepare the vegetables

• Cut the cherry tomatoes diagonally.
• For the button mushrooms, cut each mushroom in half, then cut each half into four wedges.

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5. Prepare the dressing

• In a small jar, add all the dressing ingredients.
• Close the lid tightly and shake well until fully emulsified.

If serving immediately, prepare the dressing exactly as above.
If keeping it in the fridge for later use, replace part of the olive oil with corn oil (⅔ olive oil, ⅓ corn oil) for better texture when chilled.

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6. Cut the feta cheese

• Dip a sharp knife into hot water, wipe it dry, then cut the feta into cubes.
• Repeat dipping the knife as needed to ensure clean cuts without crumbling.

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7. Assemble the salad

• Add all the prepared fruits and vegetables to the greens.
• Drizzle with the dressing and gently toss.
• Top with feta cheese cubes, then sprinkle the fried quinoa over the salad.
• Finish with a light sprinkle of chia seeds.

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✨ Tip: Add the fried quinoa just before serving to keep it perfectly crunchy.