Mediterranean Kale Salad
User Reviews
5
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Prep Time
20 mins
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Cook Time
30 mins
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Additional Time
30 mins
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Total Time
1 hr 20 mins
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Servings
6
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Calories
343 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Kale Salad
Description
Mediterranean Kale Salad uses finely sliced kale that is massaged with a lemon juice, extra virgin olive oil, and champagne vinegar blend, which softens the leaves and reduces bitterness. The salad is brightened with tangy lemon and enhanced by savory elements including sun-dried tomatoes, kalamata olives, sliced artichoke hearts, capers, and a sprinkling of freshly grated Parmesan cheese. These ingredients add layers of salty and briny flavors.
The roasted chickpeas are seasoned with olive oil, kosher salt, and fresh black pepper, baked until crisp, and then tossed with Parmesan cheese, providing a crunchy texture that contrasts nicely with the tender kale. The pine nuts add additional nutty notes and a delicate crunch. Tossing the salad with more dressing just before serving ensures balanced flavor and moist texture throughout.
This salad works well as a hearty side dish for Mediterranean-inspired meals or as a light main course. The combination of textures and flavors makes it satisfying and complex enough to stand on its own or complement proteins and grains.
Ingredients
- 8 ounces kale to make about 8 cups chopped, or dinosaur kale, lacinato variety
- 4 tablespoons lemon juice divided, fresh
- 2 tablespoons extra virgin olive oil
- 1 tablespoon champagne vinegar or white wine vinegar
- 1 teaspoon kosher salt
- 1 teaspoon black pepper freshly ground
- ½ cup Parmesan Cheese grated
- 1 cup artichoke hearts drained and sliced in half, quartered
- ½ cup sun-dried tomatoes from a 4 ounce jar, drained and slivered, packed in oil
- ¼ cup kalamata olives , pitted then sliced
- ⅓ cup pine nuts toasted
- ¼ cup capers , drained
For the Roasted Chickpeas
- 15 ounces garbanzo beans rinsed and drained, aka chickpeas
- 1 tablespoon extra virgin olive oil
- 1 teaspoon kosher salt
- 2 tablespoons Parmesan Cheese freshly grated
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.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 343 kcal
% 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.
User Reviews
Overall Rating
5
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