Kale Chickpea Salad
A wholesome, protein-packed kale salad with chickpeas, quinoa, and pepitas, tossed in a tangy lemon dressing. Quick, easy, and perfect for meal prep, this salad is fiber-rich, nutrient-dense, and satisfying for any time of day.
Equipment
- 1 small pot (for cooking quinoa)
- 1 mesh strainer (for rinsing quinoa)
- 1 salad spinner (for washing and drying kale)
- 1 mixing bowl (for salad assembly)
- 1 whisk (for dressing)
- 1 knife and cutting board (for chopping vegetables)
Ingredients
For the Salad:
- ½ cup quinoa dry (tri-color or white)
- ¾ cup water
- 2 –3 cups kale chopped
- 1 can chickpeas 15 oz, drained and rinsed
- 1 cup cherry tomatoes halved or quartered
- ⅓ –½ cup red onion finely chopped
- ½ cup feta cheese crumbled
- ¼ cup pepitas or sliced almonds or sunflower seeds
For the Lemon Dressing:
- Juice of 1.5 lemons
- 3 TBSP avocado oil or light olive oil
- 1 tsp white wine vinegar
- 1 clove garlic minced
- ¼ tsp sea salt
- ¼ tsp black pepper
- ⅛ tsp dried dill optional
Instructions
- Prepare the Quinoa: Start by rinsing ½ cup of dry quinoa under cold running water using a fine-mesh strainer. This removes excess starch and prevents the quinoa from becoming gummy. Next, transfer the quinoa to a small pot and place over medium heat. Lightly toast it for 2–3 minutes, stirring constantly, until you notice a subtle nutty aroma. This optional step enhances the flavor and adds a fluffy texture. Then, pour in ¾ cup of water and increase the heat to high to bring it to a gentle boil. Once boiling, reduce the heat to low, cover the pot with the lid slightly ajar, and allow the quinoa to simmer for about 13 minutes, or until all the water is absorbed and the grains are tender. Once cooked, fluff the quinoa with a fork and season lightly with a pinch of salt and pepper. Transfer to a plate or bowl to cool slightly while you prepare the other ingredients.
- Massage the Kale: While the quinoa is cooking, wash 2–3 cups of chopped kale thoroughly in a salad spinner or under cold running water. Dry completely to remove excess moisture, which helps the dressing adhere better. Place the kale in a large mixing bowl and drizzle lightly with 1 teaspoon of olive or avocado oil and a pinch of salt. Using your hands, massage the kale for 2–3 minutes until the leaves soften and become slightly glossy. This step breaks down the fibrous texture, making the kale tender, silky, and more enjoyable to eat.
- Make the Lemon Dressing: To prepare the dressing, combine the juice of 1.5 lemons, 3 tablespoons of avocado or light olive oil, 1 teaspoon white wine vinegar, and 1 minced garlic clove in a small bowl. Add ¼ teaspoon sea salt, ¼ teaspoon black pepper, and ⅛ teaspoon dried dill if using. Whisk thoroughly until the ingredients emulsify into a smooth, bright, and tangy dressing. Taste and adjust the seasoning if needed—add a touch of honey or maple syrup if you prefer a slightly sweeter dressing or more oil to balance the tartness of the lemon.
- Marinate the Red Onion: Finely chop ⅓–½ cup of red onion and add it directly to the lemon dressing. Allow it to sit for a few minutes so the sharpness of the onion mellows and the flavors infuse into the dressing. This simple step intensifies the overall flavor profile of the salad without overpowering it.
- Prepare the Cherry Tomatoes and Chickpeas: While the onion marinates, halve or quarter 1 cup of cherry tomatoes depending on their size. Drain and rinse 1 can (15 oz) of chickpeas thoroughly to remove any excess sodium and liquid. This ensures a clean, fresh taste and a lighter texture. Both the tomatoes and chickpeas will add juiciness, color, and a satisfying protein boost to the salad.
- Assemble the Salad Base: In a large mixing bowl, combine the massaged kale, halved cherry tomatoes, drained chickpeas, and ¼ cup of pepitas (or your choice of sliced almonds or sunflower seeds). Gently toss the ingredients together to evenly distribute textures and flavors, creating a hearty and balanced salad base.
- Add Quinoa and Dress the Salad: Once the quinoa has cooled slightly, fold it into the kale mixture, making sure the grains remain fluffy and don’t clump together. Pour the lemon-onion dressing over the salad and toss thoroughly, ensuring every leaf, grain, and bean is coated evenly. This step enhances flavor absorption and guarantees a consistent taste in every bite.
- Top with Feta Cheese: Finally, sprinkle ½ cup of crumbled feta cheese over the top of the salad. The creamy, tangy feta complements the nutty quinoa, earthy kale, and zesty dressing perfectly. Gently toss one more time or leave it on top as a finishing garnish for a visually appealing presentation.
- Chill or Serve Immediately: You can serve this salad right away if you prefer a fresh, crisp texture, or cover and refrigerate it for 30–60 minutes to allow the dressing to soak in. Chilling enhances the flavors as they meld together, making it ideal for meal prep. This salad keeps well in the fridge for up to 3–4 days, making it a convenient, grab-and-go healthy option for lunches or dinners throughout the week.
- Enjoy Your Healthy Meal: Serve in bowls or on plates, optionally adding extra pepitas, a drizzle of olive oil, or a squeeze of fresh lemon on top. This vibrant, fiber-rich, protein-packed salad is ready to be enjoyed as a satisfying lunch, light dinner, or nutritious side dish.
Notes
- Rinse quinoa thoroughly before cooking to remove excess starch and improve fluffiness.
- Toasting quinoa is optional but adds a nutty depth and better texture.
- Massage the kale gently with oil and salt to break down its fibers, making it tender and easier to digest.
- Let the red onion sit in the lemon dressing to mellow its sharpness and enhance the flavor.
- Adjust the lemon dressing to taste—add a bit of sweetness if desired to balance acidity.
- This salad is highly adaptable; swap pepitas for sunflower seeds, almonds, or walnuts for different textures.
- Chill for 30–60 minutes for a more integrated flavor, or serve immediately for a fresh, crisp bite.
