Introducing an amazing superfood salad filled with kale, quinoa, bell peppers, carrots, pumpkin seeds, blueberries and drizzled with a citrus-infused dressing. I guarantee this salad will deliver something delicious in every forkful!

You're going to love this salad because it’s

loaded with a rainbow of veggies & sweet blueberries
super flavourful, fresh and light
packed with superfoods and loads of nutrients
ideal for vegetarians or vegans
perfect for lunch, side dish or main dish

My Dad who is an avid gardener and grows many vegetables for our family decided to grow kale for my daughter one year while she was on a kale kick. Although kale has been around forever it’s been particularly trendy for the past few years. Kale is healthy since it’s packed with vitamins and minerals and is a great addition to any diet.

I’m the type of person who loves to get creative with all types of salads. When we were rewarded with an abundance of my Dad’s kale crop, it was time for me to embrace this trendy leafy green! To showcase the kale, I made this rainbow salad and it turned out to be a favourite that won’t be going out of style any time soon. Even those who claim they dislike kale totally love this salad.

This salad has healthy nutrients, flavour, and texture. It’s a delicious way to eat fresh green kale which is showcased in this salad with a rainbow of vegetables, sweet blueberries, and citrus. The fresh ingredients speak for themselves. It’s become my absolute favourite kale salad recipe and I can’t get enough of it. It’s so convenient for a healthy lunch, side dish or main dish.

What’s in this salad

curly leaf kale
quinoa
carrots
red & yellow bell peppers
red onion
pumpkin seeds
blueberries
citrus-infused dressing

How to make this salad

It’s super easy to make! Start by cooking the quinoa. Meanwhile, slice the kale thinly, place it into a large bowl and with your fingertips massage it with 2 teaspoons of olive oil.

Let the kale sit while preparing the carrots, bell peppers, red onion and citrus-infused dressing. To the large bowl with the kale, add the quinoa, carrots, bell peppers, red onion, pumpkin seeds and blueberries and pour in the dressing. Toss to combine well.

Cover and refrigerate for a couple of hours or longer and it will be ready to share and enjoy.

What makes this salad so healthy and tasty

Everyone loves healthy food that tastes wonderful. There’s an abundance of good-for-you ingredients in this vibrant fresh salad that will keep you powered through the day:

Kale the King of greens and is a highly nutritious superfood. Low in calories, full of fiber, vitamins (A, C, K & B6) and minerals that are essential for short and long term health.
Quinoa is loaded with important nutrients. It’s a complete protein, a good source of calcium, magnesium, and manganese, several B vitamins, vitamin E and dietary fiber.
Carrots are a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Also weight-loss friendly, help lower cholesterol and improve eye health.
Red & Yellow Bell Peppers low in calories since they’re mainly composed of water. Exceptionally rich in vitamin C and also include vitamins (A, E & K), folate, potassium, and antioxidants.
Red Onions are part of the allium family known for their rich content in sulfur. They contain many anti-oxidants making them a powerful part of an anti-inflammatory diet.
Pumpkin Seeds also are known as pepitas, are small but highly nutritious. They’re packed with powerful antioxidants, a substantial quantity of healthy fats, magnesium, and zinc.
Blueberries are small, sweet and low in calories and often labeled as a superfood. They are incredibly healthy, high in fiber, vitamin C & K and filled with antioxidants.
Citrus Fruits are an excellent source of immune-boosting vitamin C. Also rich in plant compounds such as flavonoids, carotenoids, and essential oils, and provide anti-inflammatory and antioxidant effects.

Can you make this salad ahead of time?

It’s so convenient to make this rainbow kale salad ahead of time as it can sit in the fridge and won’t wilt (unlike other green salads). In fact, a good amount of time in the refrigerator makes it taste better as the kale soaks up the dressing and becomes tender. This makes it the perfect salad to make ahead and have ready for a quick meal, picnic or pot luck.

Tips for making this salad

Allow enough time for the quinoa to cool completely
Remove the tough stems and ribs from the kale and slice it very finely (chiffonade)
Massage the sliced kale gently with olive oil to minimize toughness and improve flavour
Store in the fridge for 2 – 3 days
Vegetarian or for vegan use the agave nectar or maple syrup option

What do you do with extra kale

If you’ve purchased a bunch of kale, you likely won’t need all of it to make this salad. With the extra kale, you can make yummy kale chips (they’re perfect to snack on while making the salad). Other uses for kale are, blending some into pesto, adding some to a smoothie, frittata, pasta dish, wrap, pizza, soup or dip. I can tell you I never have a problem using up extra kale!

If you’re looking for a super healthy and bright salad to fall in love with, look no further! This superfood salad is an explosion of flavor that will satisfy your palette. You’ll enjoy the benefits of nutritious kale, quinoa, vegetables, blueberries, and citrus all in one bowl. Pack it for your lunch or enjoy it as a side dish or main course and boost your nutrition any day of the week.

Recipe

Rainbow Kale Salad

A superfood salad filled with kale, quinoa, bell peppers, carrots, pumpkin seeds, blueberries and drizzled with a citrus-infused dressing. Vegetarian but can be made vegan.

Servings 6 people

Ingredients

Salad

½ cup white or tri-colour quinoa
5 cups curly kale, sliced thinly
1 ½ cups shredded carrots, (about 2 medium)
1 ½ cups diced red bell pepper (1 large red bell pepper)
1 ½ cups diced yellow bell pepper (1 large yellow bell pepper)
⅓ cup finely diced red onion
½ cup pumpkin seeds (pepitas), plus more for garnish
1 cup fresh blueberries

Dressing

1 teaspoon lemon zest
2 tablespoons freshly squeezed lemon juice
2 tablespoons freshly squeezed orange juice
2 tablespoons liquid honey (use agave nectar or maple syrup for vegan version)
¼ cup olive oil
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper

Instructions

In a medium saucepan over medium-high heat, add quinoa and 1 cup of water. Cover and bring to a light boil. Reduce heat to simmer, keep covered and cook for 13 to 15 minutes until all liquid is absorbed. Remove from heat, fluff with a fork and cool while preparing other ingredients.
Strip tough stems and ribs from the kale and thinly slice the leaves (chiffonade) to get 5 cups. Place the kale in a large salad bowl and add 2 teaspoons of olive oil. Gently massage the kale with your hands. This will tenderize the kale and improve the flavour. 
Shred the carrots on the large holes of a box grater. Into the large salad bowl add carrots, cooled quinoa, bell peppers, red onion, pumpkin seeds and blueberries.
Meanwhile in a small bowl, whisk the dressing ingredients: lemon zest, lemon juice, orange juice, honey (or agave nectar or maple syrup), olive oil, salt and pepper.
Add the dressing to the salad ingredients in the large bowl and toss well to combine. Cover and refrigerate salad for at least 1 hour or longer before serving. Garnish top with more pumpkin seeds just before serving.