Kale Garbanzo Bean Salad
User Reviews
5
Kale Garbanzo Bean Salad
Description
The Kale Garbanzo Bean Salad starts by heating extra virgin olive oil in a pan to brown the drained and rinsed chickpeas lightly, which brings a nutty depth to their flavor and a slight crispness. Chopped kale is then added along with a splash of water, minced garlic, and salt. The mixture is covered and cooked just until the kale turns bright green and slightly soft, retaining some bite while becoming tender.
Removing the pan from heat, fresh lemon juice is squeezed over the salad to add acidity and brighten the dish. This results in a warm salad combining the hearty texture of chickpeas with the earthiness and mild bitterness of kale, balanced by fresh citrus notes and garlic aroma.
This salad can be served at room temperature or cold, making it suitable for various meals as a side or light main dish. It benefits from allowing the flavors to meld if left to marinate briefly before serving.
For ease of preparation, kale stems should be removed before chopping, whether done manually or by purchasing pre-chopped leaves. Cooking covered helps soften the kale without drying it out, preserving moisture and flavor.
Ingredients
- 2 teaspoons olive oil extra virgin
- 1 chickpea drained and rinsed, 15-ounce can
- 5 handfuls kale chopped
- water a splash
- 2 garlic minced, cloves
- salt a few dashes
- lemon a squeeze
Instructions
- Heat oil in a large saucepan and add beans. Cook until beans start to lightly brown.
- Add in the kale, water, garlic, and salt. Mix in and cover until kale is bright green and slightly wilted.
- Remove from heat and squeeze lemon over the kale.
- Serve at room temperature or cold.
Notes
- Remove tough kale stems before chopping to ensure tenderness and better texture.
- Cover the pan during cooking to trap steam, which softens kale quickly without drying it out.
- Let the salad sit for 10-15 minutes after mixing with lemon to allow flavors to meld and develop.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 139 kcal
% Daily Value*
| Calories | 139kcal | 7% |
| Carbohydrates | 21g | 7% |
| Protein | 7g | 14% |
| Fat | 4g | 6% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 26mg | 1% |
| Potassium | 308mg | 7% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 2.767IU | 0% |
| Vitamin C | 28mg | 31% |
| Calcium | 107mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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