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Mediterranean Kale Salad
This hearty Mediterranean Kale Salad with roasted chickpeas, artichoke hearts, olives, sun-dried tomatoes, capers, and pine nuts is brightly dressed in a lemony dressing for a filling lunch or light dinner.
Prep Time
20 mins
Cook Time
20 mins
Additional Time
30 mins
Total Time
1 hr 20 mins
Servings: 6
Calories: 343 kcal
Course:
Salad
Cuisine:
Mediterranean
Ingredients
- 8 ounces lacinato or dinosaur kale , to make about 8 cups chopped
- 4 tablespoons fresh lemon juice , divided
- 2 tablespoons extra virgin olive oil
- 1 tablespoon champagne vinegar or white wine vinegar
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- ½ cup grated Parmesan cheese
- 1 cup quartered artichoke hearts , drained and sliced in half
- ½ cup sun-dried tomatoes packed in oil , from a 4 ounce jar, drained and slivered
- ¼ cup kalamata olives , pitted then sliced
- ⅓ cup toasted pine nuts
- ¼ cup capers , drained
For the Roasted Chickpeas
- 15 ounces garbanzo beans (chickpeas) , rinsed and drained
- 1 tablespoon extra virgin olive oil
- 1 teaspoon kosher salt
- 2 tablespoons freshly grated Parmesan cheese
Instructions
- Rinse the kale leaves and pat dry. Trim the stalky veins from the leaves and discard. Cut the leaves into very thin slices and place in a large mixing bowl.
- In a small bowl or glass jar fitted with a lid, combine the lemon juice with the olive oil, vinegar, kosher salt, and freshly ground black pepper. Drizzle the chopped kale with 2 tablespoons of the dressing then use your fingers to massage the kale leaves for a few minutes until it becomes glossy and reduces in volume. Let the kale stand for about 30 minutes for the leaves to soften.
- While the kale rests, roast the chickpeas. Preheat the oven to 400°F then rinse and drain the chickpeas and pat dry. Place the beans on a baking sheet, drizzle with the olive oil, and sprinkle with the kosher salt, and freshly ground black pepper. Toss to coat. Bake the beans for 25-30 minutes, or bake longer for extra crispy beans. Remove from the oven, cool, then toss with 2 tablespoons of Parmesan cheese.
- Toss the kale salad with more dressing to taste then add the remaining ½ cup Parmesan cheese, cooled roasted chickpeas, artichoke hearts, sun-dried tomatoes, olives, toasted pine nuts, and capers. Toss to combine and season with more dressing if desired and salt and pepper.
Cup of Yum
Nutrition Information
Calories
343kcal
(17%)
Carbohydrates
31g
(10%)
Protein
14g
(28%)
Fat
19g
(29%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
5g
Monounsaturated Fat
9g
Cholesterol
8mg
(3%)
Sodium
1589mg
(66%)
Potassium
613mg
(18%)
Fiber
8g
(32%)
Sugar
5g
(10%)
Vitamin A
4035IU
(81%)
Vitamin C
60mg
(67%)
Calcium
218mg
(22%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 343
% Daily Value*
| Calories | 343kcal | 17% |
| Carbohydrates | 31g | 10% |
| Protein | 14g | 28% |
| Fat | 19g | 29% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 8mg | 3% |
| Sodium | 1589mg | 66% |
| Potassium | 613mg | 13% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
| Vitamin A | 4035IU | 81% |
| Vitamin C | 60mg | 67% |
| Calcium | 218mg | 22% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.