Massaged Kale Salad with Beans, Quinoa, & Hummus

Massaged kale salad.

Funny name, yes… but you really have to try this technique if you haven’t already!

Adding a bit of olive oil and a touch of lemon juice to chopped raw kale – and literally massaging it all together – tenderizes the tough leaves and renders them not only palatable, but delicious.

There’s no limit to what kind of ingredients you can add to a massaged kale salad; I opted for protein-rich add-ins this time around.

Cannellini (white kidney) beans, quinoa, and hummus team up with massaged kale to create a satisfying salad.

I very rarely eat meat for lunch – and only make it about twice a week for dinner – and I’ve found that vegetarian protein is a great substitute in terms of satiating my appetite and keeping me energized.

Greek yogurt, cottage cheese, nuts and nut butter, beans, and hummus are all protein-rich foods I rely on as lunchtime staples. This salad brings quinoa to the game, which – although treated as a grain – is packed with protein.

If you’re looking to up your vegetarian protein intake without resorting to powders and supplements, give this salad a try!


Massaged Kale Salad with Beans, Quinoa, & Hummus

by Lauren Zembron

Prep Time: 5 minutes

Cook Time: 0 minutes

Keywords: salad side main vegetarian vegan kale beans quinoa winter

Ingredients (2 servings)

  • 4 cups stemmed kale leaves, washed and dried
  • 2 tsp extra virgin olive oil
  • 2 tsp freshly squeezed lemon juice
  • Kosher salt and freshly ground black pepper, to taste
  • 1/2 cup rinsed and drained white cannellini beans
  • 3/4 cup cooked quinoa
  • 1/4 cup of your favorite hummus


Slice the kale into thin strips and place in a large bowl; add in the olive oil and lemon juice. With your hands, massage the kale until the leaves start to soften and wilt a bit, about 2-3 minutes. Taste and season with salt and pepper.

Toss the beans and cooked quinoa with the massaged kale, plate the salad, and add 2 Tbsp of hummus onto the top of each serving.

Nutritional Information Per Serving (WITHOUT hummus, the nutritional stats of which vary depending on brand):253.6 calories, 6.9 grams fat, 0.7 grams saturated fat, 9.7 grams fiber, 11.9 grams protein

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