This Kale and Quinoa Salad recipe with mung beans adds a burst of flavour and health to your table. It’s your go-to for nutritious lunch salads, versatile meal prep, or a delightful side for gatherings. Vegan and gluten-free.
Long before my dietitian days, mung (also spelt moong) beans have been my go-to for plant-based protein. Quick to cook and bursting with flavour, they’ve always been a favourite for their taste and nutritional value. And when combined with the cruciferous charm of kale and the nutty richness of quinoa, they create the side salad of my dreams!
This creation draws inspiration from my Kale Mediterranean Salad, which pairs beautifully with the Oven-Baked Lemon Pepper Salmon. If you’re in the mood for a fiery kick, swap it out for spicy Tandoori Chicken Tikka. And if you’re hungry for more healthy salad inspirations, my Red Cabbage Salad with Air Fryer Cauliflower Bites is an absolute must-try!
Nutrition highlights
This salad recipe is a nutritional powerhouse, featuring:
- Protein from the moong beans and quinoa.
- Antioxidant (sulforaphane), from the kale.
- Fibre from tomatoes and herbs.
What goes in a kale salad?
Here’s what you need to make this nutritious salad:
- Fresh curly kale
- Quinoa
- Mung beans
- Cucumber
- Baby tomatoes
- Red onion
- Fresh parsley
- Fresh mint
- Olive oil
- Fresh lemon
- Garlic
- Sumac
- Sea salt
How to make it
The process is quite straightforward—boil the mung beans and quinoa, chop the ingredients, and the rest is a breeze. Simple and uncomplicated!
For ideal tenderness, soak the mung beans overnight. But if you’re in a rush, a couple of hours will still do the trick.
Cooking mung beans & quinoa
Lemon dressing
Kale salad assembly
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
Tips for the ‘Beginner Cook‘
- For the freshest and crispest salad, opt for the best-quality herbs and kale in your kitchen arsenal.
- About 5 minutes before you plan to serve the salad, drizzle on that dressing and give it a good toss. This allows the kale to absorb the oil and lemon, elevating the taste and ensuring a smoother digestion process.
Food safe storage
If you’ve got leftovers, pop them into an airtight container for a couple of days. Be mindful, though; over time, the salad might lose some of its initial texture as the ingredients soak up the dressing. Despite that, the flavours remain delicious.
For meal prepping throughout the week, consider using mason jars for individual portions. Layer it strategically: start with the dressing at the base, then add kale, mung beans, quinoa, cucumber, tomatoes, onion, and herbs on top. When it’s time to enjoy, just pour it out, and everything will blend together beautifully!
Frequently ask questions (You asked:)
How do you get the bitterness out of kale salad?
To reduce the bitterness in kale for your salad, try massaging the leaves with a bit of olive oil or lemon juice. You can also sprinkle a pinch of salt over the kale and let it sit for a few minutes before rinsing and drying it thoroughly. Removing the tougher stems and chopping the leaves finely can also help in reducing bitterness.
Additionally, marinating kale in a dressing with a touch of sweetness, like honey or maple syrup, can balance out its bitterness. My tip of letting the salad soak in the dressing for about 5 minutes will help in this regard.
Whether you savour this as a refreshing Summer salad or as your year-round meal prep go-to salad, I’d be thrilled to hear from you! Share your thoughts, rate the recipe, or snap a pic and use #desiliciousrd on Instagram. Your creations truly brighten my day and inspire more deliciousness!
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Ingredients
Cooking mung beans and quinoa
- 1 cup mung beans, dry and whole, soaked for about 2 hours, ideally overnight
- 4⅓ cups water, for cooking quinoa and mung beans
- 1 cup quinoa, washed and cooked according to packet instructions
Lemon dressing
- ¼ cup olive oil, extra virgin, Benefits of olive oil
- 1½ lemon, Juice, from fresh lemons
- 3 clove garlic, fresh, crushed
- 3 tsp sumac, powder
- 1½ tsp salt, sea salt
Kale salad assembly
- 3 cups curly kale, washed, leaves only, ripped into smaller leaves
- 1 red onion, small, thinly sliced
- ½ cucumber, washed, cut into small cubes
- 1 cup cherry tomatoes, washed, cut in half (lengthwise)
- 2 cups flat leaf parsley, washed, finely chopped, leaves only
- 1 cup mint leaves, washed, finely chopped, leaves only
Instructions
Cooking mung beans & quinoa
- In a medium saucepan, combine the mung beans with 3 cups of water. Bring to a boil, then cover and simmer over medium heat for 20-25 minutes until the beans are cooked. Aim for a tender but firm texture; not mushy beans! If you prefer, a pressure cooker can speed up this step. Once cooked, cool completely.
- In another medium saucepan, add the quinoa with 1⅓ cup of water. Bring to a boil, cover and cook on medium heat for 8 minutes. Once cooked, cool completely.
Lemon dressing
- Add the dressing ingredients to a small mixing jug or bowl. Whisk to combine.
Kale salad assembly
- In a large salad bowl, combine the cooked quinoa, kale, mung beans, onion, cucumber, tomatoes, parsley and mint.
- About 5 minutes before serving, pour the dressing on the salad and toss to mix.
Notes
Tip for the ‘Beginner Cook’
- For the freshest and crispest salad, opt for the best-quality herbs and kale in your kitchen arsenal.
- About 5 minutes before you plan to serve the salad, drizzle on that dressing and give it a good toss. This allows the kale to absorb the oil and lemon, elevating the taste and ensuring a smoother digestion process.
Food safe storage
- If you’ve got leftovers, pop them into an airtight container for a couple of days. Be mindful, though; over time, the salad might lose some of its initial texture as the ingredients soak up the dressing. Despite that, the flavours remain delicious.
- For meal prepping throughout the week, consider using mason jars for individual portions. Layer it strategically: start with the dressing at the base, then add kale, mung beans, quinoa, cucumber, tomatoes, onion, and herbs on top. When it’s time to enjoy, just pour it out, and everything will blend together beautifully!
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
Can I buy from you after you prepare the meal, all the time!
haha, that’s funny, Mehmood. I’m afraid I don’t offer this, sorry! This is so easy to make though – I hope you’ll give it a shot.
My mum made this, and I loved it😉
That’s so amazing and lovely to hear! Thanks so much for your sweet comment. You are adored!