Chickpea salad with kale | Healthy Lunch meal idea

A chickpea salad with kale is a nutrient-dense, plant-based dish that offers a wide range of health benefits. Both chickpeas and kale are superfoods packed with essential vitamins, minerals, fiber, and antioxidants. Here's a breakdown of the nutritional benefits of this delicious and wholesome salad:

Nutritional Benefits of Chickpea Salad with Kale

High in Plant-Based Protein

• Chickpeas: One cup of cooked chickpeas provides about 15 grams of protein, making it an excellent source of plant-based protein. Protein is essential for muscle repair and immune function.

• Kale: Kale is also high in fiber, with about 2.6 grams per cup (raw), aiding in digestion and gut health. Contains antioxidants like quercetin and kaempferol, which combat oxidative stress and inflammation.

Chickpea salad with kale

Serves 2-3

Ingredients:

1 cup kale

1 cup lettuce

1/2 cup mustard greens

1 apple

3 cup chickpea 

½ cup onions

1/4 cup cranberries and seed mix (pumpkin seed and sunflower seed)

cilantro (topping)

Dressing:

3 tbsp lemon juice

1-2 Tbsp tahini (sesame seed paste)

1 Tbsp soy sauce 

2 tbsp extra virgin olive oil 

½ tablespoon miso paste

Salt and Black pepper to taste 

Directions:

1.First make your dressing by combining ingredients above in a bowel, then mix well.

2.In a large bowl, combine kale, lettuce, mustard, apple, chickpea, onion, seeds, cranberries and cilantro.

3. Pour the dressing over the salad. Add salt and pepper if needed.

Ingredients and Their Calorie Estimate

Kale (1 cup, raw): ~33 kcal

Lettuce (1 cup, raw): ~5 kcal

Mustard (1/2 cup): ~15 kcal

Apple (1 medium): ~95 kcal

Chickpeas (3 cups, cooked): ~720 kcal

Onions (1/2 cup, raw): ~32 kcal

Cranberries (1/4 cup, dried): ~98 kcal

Seed Mix (1/4 cup, pumpkin + sunflower seeds): ~185 kcal

Cilantro (topping, negligible): ~1 kcal

Dressing Ingredients and Their Calorie Estimate

Lemon Juice (3 tbsp): ~12 kcal

Tahini (1.5 tbsp): ~135 kcal

Soy Sauce (1 tbsp): ~10 kcal

Extra Virgin Olive Oil (2 tbsp): ~240 kcal

Miso Paste (1/2 tbsp): ~17 kcal

Salt and Black Pepper (negligible): ~0 kcal

Total Calories

• Salad: 1,183 kcal

• Dressing: 414 kcal

Total Calories for the Recipe: 1,597 kcal

Calories per Serving

• If the recipe serves 3: each serving is about 532 kcal per serving

This chickpea and kale salad is not only delicious but also a powerhouse of nutrients that support overall health. It’s perfect for meal prep, as a side dish, or as a light main course. Enjoy! 🌱🥗

Cheers,

Elaine Vancouver Dietitian