Kale Chickpea Salad Recipe
Description:
This Kale Chickpea Salad is a wholesome, protein-rich dish that’s both hearty and refreshing. Packed with fiber, plant-based protein, and a vibrant lemon-garlic dressing, it’s perfect as a light lunch or a side dish. The kale is massaged to soften it, and the roasted chickpeas add a crispy texture and nutty flavor.
Ingredients (Serves 4):
For the Salad:
1 bunch curly kale (about 6–8 cups, stems removed, chopped)
1½ cups cooked or canned chickpeas (rinsed and drained)
1 medium carrot, shredded
½ small red onion, thinly sliced
¼ cup chopped fresh parsley (optional)
¼ cup crumbled feta cheese (optional)
1 tbsp olive oil (for roasting chickpeas)
¼ tsp each: salt, black pepper, smoked paprika (for chickpeas)
For the Dressing:
¼ cup olive oil
2 tbsp lemon juice (fresh)
1 tsp lemon zest
1½ tsp Dijon mustard
1 garlic clove, minced
1 tsp maple syrup or honey
Salt and pepper to taste
Instructions:
1. Prepare Chickpeas:
Preheat oven to 400°F (200°C).
Pat chickpeas dry with a towel.
Toss with 1 tbsp olive oil, salt, pepper, and smoked paprika.
Spread on a baking sheet and roast for 20–25 minutes, shaking halfway, until crispy.
2. Prep Kale:
Place chopped kale in a large bowl.
Add a small drizzle of olive oil and a pinch of salt.
Massage the kale with your hands for 1–2 minutes until it darkens and softens.
3. Make Dressing:
Whisk together all dressing ingredients in a small bowl or jar.
4. Assemble Salad:
Add carrots, red onion, and parsley to the massaged kale.
Pour dressing over and toss well.
Top with roasted chickpeas and feta (if using) just before serving.
Prep and Cook Time:
Prep Time: 15 minutes
Cook Time (Chickpeas): 25 minutes
Total Time: 40 minutes
Nutritional Information (Per Serving, approx.):
Nutrient Amount
Calories 320 kcal
Protein 9g
Fat 20g
Saturated Fat 3g
Carbohydrates 25g
Fiber 7g
Sugars 4g
Sodium 320mg
Note: Values vary depending on feta inclusion and specific brands.
Frequently Asked Questions (FAQs):
Q1: Can I make this salad ahead of time?
A: Yes! You can prepare the kale and dressing a day in advance. Keep chickpeas separate until ready to serve to retain their crunch.
Q2: What can I substitute for kale?
A: You can use baby spinach or Swiss chard, though massaging isn’t needed for baby greens.
Q3: Is this salad vegan?
A: Yes, if you skip the feta cheese or use a vegan alternative.
Q4: How can I add more protein?
A: Add grilled chicken, tofu, or a boiled egg for a protein boost.
Q5: Can I use canned chickpeas?
A: Absolutely. Just rinse and dry well before roasting.
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