Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
Got a bunch of kale? Lunch is all sorted with this easy and healthy vegan Kale Salad tossed in a creamy avocado-herb dip and topped with slightly crispy, warm and spicy roasted chickpeas - that's finished with sweet dried cranberries. It's a summer salad you won't be able to resist. Scrumptious enough to enjoy as a light lunch or even as part of a meal.
The trick to making raw kale super tasty is to massage it. Since kale is a hardy green, it doesn't wilt as easily - like most other salad leaves. And so, it can last a bit longer.
The Super Simple Avocado Dip!
The avocado dip coats the kale salad quite supremely and adds a tonne of flavour. Quite frankly, it's one of the best things I've ever made with avocado. Definitely make it if you haven't already. The ingredient list is short and it's pretty effortless. All you need are ripe avocados, fresh tomato, coriander (cilantro), mint, lemon and green chilli. Honestly, I can't imagine anything else I'd rather slather on kale leaves. The dip helps to tenderize the kale and tastes irresistibly good. You can also serve the dip with sliced fresh vegetables or crackers for a delicious, healthy snack.
Why You Should Eat More Kale
Well, for starters, it's reasonably cheap! Kale is considered to be one of the most nutrient-dense foods. It's packed with vitamins and minerals, including vitamins A, K, B6, C, calcium, copper, potassium and manganese! You may be surprised to know that you can easily meet your daily needs of vitamins A, C and E in a single cup of kale.
Plus, kale is a rich source of powerful antioxidants: quercetin and kaempferol. Both have shown anti-inflammatory properties when tested in lab animals and test tubes. Kale is also a rich source of the antioxidants lutein and beta carotene.
How to Make The Most Delicious Spicy Roasted Chickpeas
Spicy chickpeas are not only great for topping salad but you can add them to all sorts of meals. How about alongside grilled vegetables or even as a snack as they are. I absolutely love the spicy kick and send these first before preparing the kale salad.
The trick to getting delicious chickpeas is to drain them well and rinse under cold water to remove any chickpea liquid. You must remember to pat them dry as too much moisture will keep them soft. The oil can help helps and prevent them from drying out. If you prefer your chickpeas to be extra crispy - feel free to add more oil.
What Goes Into This Easy And Healthy Massaged Kale Salad
Here's exactly what you need to make this massaged kale salad with roasted chickpeas.
How to Make Kale Salad With Spicy Roasted Chickpeas - Step By Step
- Prepare the avocado-herb dip
- Add drained chickpeas to a mixing bowl and pat dry. Add oil, turmeric, cumin, paprika, red chilli flakes and salt. Toss and mix well (Images 1-2)
- Place seasoned chickpeas on a baking tray lined with parchment paper and roast for 20 minutes or until the chickpeas are golden (Images 4-5)
- Meanwhile, strip kale leaves from the stems. Wash and dry the leaves and tear the leaves into small pieces and place them in a large bowl (Image 6)
- Add avocado dip to the leaves (Image 7). With clean hands, massage kale to work in the dip. The leaves should start glistening (Image 8). Taste and adjust seasoning with more dip (if desired)
- Add the roasted chickpeas and dried cranberries (Image 9). Best served cold (Image 10).
Tips And Variations
- Add the avocado dip to the kale and let it soak in for a few minutes to soften the kale slightly before serving
- Add more or less dip as desired
- You can add different herbs and spices to the chickpeas as you like
- This salad will store well in the fridge for 1-2 days
- If serving for dinner try adding some grilled veggies or tofu
Can You Eat Kale Raw In A Salad?
Moderate amounts of raw kale enjoyed in a salad appears to be fine for most adults. According to some research, an excessive amount - around 1 kg kale - eaten regularly may interfere with thyroid function. Kale is a type of cruciferous vegetable that contains considerable amounts of goitrogens which interfere with the uptake of iodine in the body. Iodine is key in producing thyroid hormones - which also control your metabolism.
How Do You Get The Bitterness Out Of Kale?
Removing the stem and massaging the kale with a dash of oil, salt or using your favourite sweet or spicy dip or sauce can help to get the bitterness out of kale. Allow the massaged kale to sit in the refrigerator for a while - to help release the bitterness. Using strong flavours like citrus, acids (kinds of vinegar), garlic or dried fruits is are excellent ways to tame the bitterness. You could even use certain types of salad dressings to massage the kale. I have tried all these salad dressing recipes and LOVE them with kale.
Nutrition Highlights:
One serving* of this kale salad with spicy roasted chickpeas is:
- An excellent source of fibre
- An excellent source of vitamin A
- An excellent source of vitamin C
- A very high source of potassium
- A high source of calcium
- An excellent source of iron
- Net carbs: 26 g
*Percent Daily Values are based on a 2000 calorie diet.
More Healthy Salads You Might Like:
- Salad in a Jar | Mediterranean Quinoa Chickpea Salad
- 7-Layer Salad
- Chickpea Cucumber and Fresh Herb Salad
- Kala Chana Chaat (Black Chickpea Salad)
- Quinoa Mung Bean Salad
Massaged Kale Salad With Spicy Roasted Chickpeas
Ingredients
- ⅓ cup spicy herb avocado dip https://shahzadidevje.com/herb-avocado-dip-chutney-gluten-free-vegan-healthy/
- 2 cups cooked chickpeas drained, rinsed, patted dry
- 2 tsp olive oil extra virgin
- ⅛ tsp turmeric powder
- ½ tsp cumin powder
- 1 tsp paprika
- ¼ tsp chilli flakes red
- ½ tsp salt sea salt
- 1 bunch kale large bunch, stems removed, washed, dry
- 2 tbsp dried cranberries
Instructions
- Prepare the avocado-herb dip: https://shahzadidevje.com/recipe/herb-avocado-dip-chutney-gluten-free-vegan-healthy/
- Preheat oven to 400 degrees F (190 C)
- Add drained chickpeas to a mixing bowl and pat dry
- Add oil, turmeric, cumin, paprika, red chilli flakes and salt. Toss and mix well
- Place seasoned chickpeas on a baking tray lined with parchment paper and roast for 20 minutes or until the chickpeas are golden.
- Tear the kale leaves from stems and place in a large bowl
- Add avocado dip to the leaves
- With clean hands, massage kale to work in the dip. The leaves should start glistening
- Taste and adjust seasoning with more dip(if desired)
- Add the roasted spicy chickpeas and finish with dried cranberries. Best served cold.
Notes
- Add the avocado dip to the kale and let it soak in for a few minutes to soften the kale slightly before serving
- Add more or less dip as desired
- You can add different herbs and spices to the chickpeas as you like
- This salad will store well in the fridge for 1-2 days
- If serving for dinner try adding some grilled veggies or tofu
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
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