Kale Chickpea Salad
User Reviews
5
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Prep Time
18 mins
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Cook Time
12 mins
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Total Time
30 mins
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Servings
6 servings
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Calories
252 kcal
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Course
Salad
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Cuisine
American, Vegetarian
Kale Chickpea Salad
Description
Kale Chickpea Salad centers on a blend of nutrient-rich ingredients. Toasted quinoa is cooked until fluffy, lending a mild nuttiness and soft texture that matches the massaged kale, which is softened with a bit of oil and salt. Chickpeas add a creamy, protein-rich component, while cherry tomatoes and finely chopped red onion bring sweetness and sharpness respectively. Crumbled feta cheese introduces saltiness, and pepitas (pumpkin seeds) provide a toasty crunch.
The dressing mixes fresh lemon juice, avocado or light olive oil, white wine vinegar, garlic, salt, black pepper, and optional dill. Its bright acidity and balanced seasoning uplift the hearty greens and legumes. The salad’s ingredients are combined after the quinoa cools, preserving the textures and flavors of each part.
This salad can be enjoyed as a light main or a hearty side, suitable for meal prep or fresh meals. Adjustments can be made based on preference for extra veggies or seeds while maintaining the lemony dressing as the key flavor highlight.
Ingredients
- ½ cup quinoa tri-color or white, dry
- ¾ cup water
- 2-3 cups kale chopped
- 1 can chickpeas (15 oz) drained and rinsed
- 1 cup cherry tomato
- 1/3-1/2 cup onion red, finely chopped
- ½ cup feta cheese crumbled
- ¼ cup Pepitas (or sliced almonds or sunflower seeds)
LIGHT LEMON DRESSING
- 1.5 lemon juiced, plural
- 3 TBSP avocado oil or light olive oil
- 1 tsp white wine vinegar
- 1 clove garlic
- ¼ tsp salt sea salt
- ¼ tsp black pepper
- ⅛ tsp dill optional, dried
Instructions
- First rinse and drain quinoa using a mesh strainer or sieve. Bring a small pot to medium heat and lightly toast the quinoa to remove any excess water, stirring often. This step is optional but really adds to the nuttiness and fluff factor of the quinoa! Next add your water, set burner to high, and bring to a boil. Once boiling, reduce heat to low and simmer, covered with the lid slightly ajar, for 13 minutes or until quinoa is fluffy and the liquid has been absorbed.
- Once the quinoa is ready, fluff with a fork and season with salt and pepper, to taste. Transfer to a bowl or plate to cool.
- While the quinoa cooks/cools, wash and dry chopped kale (I use my trusty salad spinner) and massage with a drizzle of oil and a pinch of salt for extra-tender, silky kale that tastes great!
- Next make the dressing. Whisk together all the ingredients and give it a taste. If you like the tartness of the lemon juice (I love it!) keep it as is or feel free to add a little extra oil or sweeten a tad with sugar, honey, or maple syrup to balance the tartness.
- Finely chop red onion and add to the dressing to marinate.
- Cut cherry tomatoes into halves or quarters to get a little tomato goodness in each bite and add to a large bowl with kale, chickpeas, and pepitas. Mix in cooled quinoa and dressing, then top with crumbled feta.
- You can dive in right away or chill before serving. I love it both ways! If meal prepping, pop it in the fridge and dive in when you're ready. The dressing will soak into the salad and amplify the flavor even more. Love it so!
Notes
- Nutrition facts are estimated; adjust ingredients or add-ins based on personal preferences.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 252 kcal
% Daily Value*
| Calories | 252kcal | 13% |
| Carbohydrates | 35g | 12% |
| Protein | 12g | 24% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.002g | 0% |
| Cholesterol | 11mg | 4% |
| Sodium | 263mg | 11% |
| Potassium | 502mg | 11% |
| Fiber | 9g | 36% |
| Sugar | 5g | 10% |
| Vitamin A | 2435IU | 49% |
| Vitamin C | 43mg | 48% |
| Calcium | 176mg | 18% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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