Mediterranean Kale Chickpea Salad
This easy kale chickpea salad comes together in under 30 minutes. It’s packed with hearty kale, crispy roasted chickpeas, feta, cucumber, and a light, refreshing Mediterranean lemon vinaigrette. It is meal-prep friendly and tastes so good. Serve it as a light lunch, a side dish, or even a make-ahead dinner salad.
Servings: 6 people
Calories: 443kcal
Equipment
- 1 large mixing bowl
- 1 mason jar
Ingredients
Roasted Chickpeas
- 1½ cups cooked chickpeas (1 15-ounce can, drained and rinsed)
- 1 teaspoon cumin
- 2 teaspoon garlic powder
- 1.5 teaspoon paprika Adjust to taste or reduce for a milder flavor.
- ¼ teaspoon salt
- ½ teaspoon ground black pepper
- ½ teaspoon cardamom powder optional
- ½ teaspoon cinnamon powder optional
- 2-3 tsp olive oil
For Kale
- 1 medium bunch curly kale (about 6 packed cups, chopped)
- 1 teaspoon olive oil
- 1 teaspoon lemon juice
- A pinch of salt
Lemon Vinaigrette Dressing
- 3 tablespoon olive oil
- 1½ tablespoon lemon juice
- 1 garlic clove minced
- ½ teaspoon Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
For the salad
- ½ cup cherry tomatoes halved
- 1 English cucumber, chopped (substitute regular cucumber)
- ½ red onion thinly sliced
- ¼ cup feta cheese
- ¼ cup roasted chopped nuts or seeds (almonds, walnuts, or pumpkin seeds)
- ¼ cup golden raisins (or dried cranberries)
- Fresh parsley chopped (for garnish)
Instructions
- Mix the seasoning: In a small mixing bowl, stir together all your spices. This will add delicious flavor to the chickpeas.
- Season and roast the chickpeas: Toss the cooked or canned chickpeas with the prepared spice mix and 2 teaspoons of olive oil. Taste and adjust if needed. Spread the seasoned chickpeas on a baking tray and roast in a preheated oven at 200°C (390°F) for 20-30 minutes or until they’re golden and crispy. (Mine took 30 minutes).
- Prep the Kale for salad: Meanwhile, remove the stems (discard them) and chop the kale into bite-sized pieces.
- Massage Kale: Add olive oil, lemon juice, and a pinch of salt. Massage until the leaves soften and turn darker. Don't skip massaging the kale. It makes it softer and easier to eat.
- Make the lemon vinaigrette dressing: In a mason jar, shake together olive oil, lemon juice, garlic, Dijon mustard, salt, and pepper until smooth.
- Assemble the salad: In a large bowl, mix the kale, cherry tomatoes, cucumber, red onions, feta cheese, roasted nuts, raisins, and roasted chickpeas. Pour the dressing over and toss everything together. Taste and adjust the seasoning if needed. Garnish with fresh parsley and serve.
Video
Notes
- Massage the kale well: This is the most important step. Rubbing the kale with a bit of olive oil, lemon juice, and salt makes it soft and easier to eat. It also removes the bitterness and brings out the flavor.
- Let the chickpeas cool: Once you roast the chickpeas, let them cool completely before adding them to the kale salad. This keeps them nice and crispy instead of getting soggy. Reserve a few chickpeas to garnish on top.
- Make it your own: You can use whatever you have on hand. No feta? Try goat cheese. No raisins? Use chopped dates, dried cranberries, or dried figs. Add avocado or cooked grains to make it more filling.
- Variations: Add cooked quinoa to make it filling, or grilled chicken or boiled eggs for more protein.
- Instead of golden raisins, you can add cranberries, pomegranate seeds, dates, or figs.
Nutrition
Calories: 443kcal | Carbohydrates: 23g | Protein: 22g | Fat: 30g | Saturated Fat: 9g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 20g | Cholesterol: 11mg | Sodium: 341mg | Potassium: 598mg | Fiber: 5g | Sugar: 8g | Vitamin A: 450IU | Vitamin C: 8mg | Calcium: 105mg | Iron: 4mg