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Photos by Carl Tremblay, Styling by Catrine Kelty
Lemony Kale and Chickpea Salad
Print Recipe
Serves4 (people)
SWAP ScoreWhat's this?
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 1 bunch kale
- 1 medium lemon, juiced
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1 15-ounce can chickpeas, drained and rinsed
Directions
- Strip the kale leaves off the stems by holding the bottom of each stem and tearing the leaves upward. Throw away or compost the stems.
- Wash the kale and dry it well in the salad spinner, or shake the kale dry in the colander and then roll it in a clean dish towel to soak up the water.
- Tear or cut the kale leaves into bite-size pieces.
- Put the kale, lemon juice, olive oil, and salt in the bowl and mix very well, turning the kale over and over with the spoon or tongs to soften it a little bit (it will get darker and shinier).
- Add the chickpeas and mix well. Serve right away, or cover and refrigerate up to 4 hours.
Recipe Tips
There are lots of different kinds of kale. Dinosaur kale has dark, bumpy leaves; curly kale has brighter green, ruffly leaves; Russian kale has purplish stems. Any kind will work for this recipe.
- Try adding:
1 English cucumber (the long, thin kind wrapped in plastic), thinly sliced or diced - 1 avocado, peeled, pitted, and diced 1 tomato, cored and diced
- 1/4 cup toasted almonds, walnuts, or pistachios
- 1/4 cup raisins, currants, or dried apricots
- 1/4 cup crumbled feta cheese
Nutrition Facts
Lemony Kale and Chickpea Salad
Amount Per Serving
Calories 250
Calories from Fat 90
% Daily Value*
Total Fat 10g
15%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 0mg
0%
Sodium 592mg
25%
Potassium 439mg
13%
Total Carbohydrates 33g
11%
Dietary Fiber 9g
36%
Sugars 6g
Protein 10g
20%
Vitamin A
142%
Vitamin C
46%
Vitamin D0%
Calcium
7%
Iron
20%
* Percent Daily Values are based on a 2000 calorie diet.
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