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30-Minute Healthy Kale and Chickpea Salad

Helen T. Patterson
A quick, healthy salad featuring kale, chickpeas, and quinoa, tossed in a light lemon dressing and topped with pepitas and feta.
Perfect for lunch, dinner, or meal prep, this fiber- and protein-rich salad is both satisfying and easy to make.
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Prep Time 18 minutes
Cook Time 12 minutes
Total Time 30 minutes
Course Salad
Cuisine American, Vegetarian
Servings 6

Equipment

  • 1 Small saucepan
  • 1 fork (for fluffing quinoa)
  • 1 salad spinner (or large bowl for massaging kale)
  • (1) Whisk
  • 1 Knife and cutting board
  • 1 large mixing bowl

Ingredients
  

Salad

  • ½ cup dry quinoa tri-color or white
  • ¾ cup water
  • 2 –3 cups chopped kale
  • 1 15 oz can chickpeas, drained and rinsed
  • 1 cup cherry tomatoes halved or quartered
  • ⅓ –½ cup finely chopped red onion
  • ½ cup crumbled feta cheese
  • ¼ cup pepitas or sliced almonds or sunflower seeds

Lemon Dressing

  • Juice of 1½ 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
 

  • Rinse and Prepare Quinoa: Start by placing your dry quinoa in a fine mesh strainer or sieve.
    Rinse thoroughly under cold running water to remove any natural bitterness from the saponins.
    This step ensures a clean, fresh flavor. Drain well and set aside while you prepare the next steps.
  • Toast Quinoa for Extra Flavor (Optional): Place a small saucepan over medium heat and add the rinsed quinoa.
    Stir frequently for 2–3 minutes until the grains begin to smell nutty and lightly pop.
    Toasting the quinoa enhances its flavor and gives the salad a more complex, nutty undertone.
  • Cook Quinoa Until Fluffy: Add ¾ cup of water to the saucepan with the quinoa. Increase heat to high and bring to a gentle boil.
    Once boiling, reduce the heat to low, cover with a lid slightly ajar, and simmer for approximately 13 minutes, or until all water is absorbed and quinoa is tender. Avoid stirring too much to prevent mushiness.
  • Fluff and Season Quinoa: Once the quinoa is cooked, remove the saucepan from heat.
    Use a fork to gently fluff the grains, separating them for a light, airy texture. Season with a pinch of sea salt and freshly ground black pepper to taste.
    Transfer to a bowl or plate and allow it to cool slightly while preparing the other ingredients.
  • Prepare and Massage Kale: Wash the kale thoroughly and remove any tough stems.
    Chop the leaves into bite-sized pieces. Place the kale in a large mixing bowl, drizzle with a teaspoon of oil (avocado or olive oil works best), and sprinkle lightly with salt.
    Gently massage the leaves for 2–3 minutes until they become tender, slightly wilted, and silky.
    This step enhances digestibility and improves the texture of your salad.
  • Prepare Cherry Tomatoes and Red Onion: Rinse your cherry tomatoes and slice them in halves or quarters, depending on size.
    Finely chop the red onion. These ingredients add a fresh, slightly sweet and sharp contrast to the hearty kale and chickpeas.
    Set aside separately or mix directly into the bowl with the kale if you prefer.
  • Make the Light Lemon Dressing: In a small bowl or jar, combine the juice of 1½ lemons with 3 tablespoons of avocado or light olive oil.
    Add 1 teaspoon white wine vinegar, 1 minced garlic clove, ¼ teaspoon salt, and ¼ teaspoon black pepper.
    Optionally, sprinkle in ⅛ teaspoon dried dill for added herbaceous notes.
    Whisk or shake vigorously until the dressing emulsifies and forms a smooth, tangy mixture.
    Taste and adjust the seasoning—add a little honey or maple syrup if you prefer a milder acidity.
  • Marinate Red Onion (Optional): For added depth of flavor, add the finely chopped red onion to the lemon dressing and allow it to sit for 5–10 minutes.
    This slightly softens the sharpness of the onion and allows it to absorb the bright, zesty flavors of the dressing.
  • Combine Salad Ingredients: In your large mixing bowl, add the massaged kale, drained chickpeas, halved cherry tomatoes, pepitas (or nuts/seeds of choice), and cooled quinoa.
    Pour the prepared lemon dressing over the salad. Using tongs or a large spoon, gently toss all ingredients until everything is evenly coated and distributed.
  • Add Feta and Final Touches: Sprinkle crumbled feta cheese over the top of the salad.
    Give it one gentle toss to incorporate some feta throughout while keeping a few sprinkles on top for visual appeal.
    Taste once more and adjust seasoning with salt, pepper, or extra lemon juice if desired.
  • Serve or Store for Meal Prep: This salad can be served immediately for a fresh, crisp texture.
    Alternatively, transfer it to an airtight container and refrigerate for up to 3–4 days.
    Chilling allows the flavors to meld beautifully, making it an excellent option for meal prep.
    When ready to serve, toss lightly again and enjoy a nutrient-packed, protein-rich, fiber-filled salad.

Notes

  • This Kale Chickpea Salad is highly versatile and forgiving, making it ideal for weeknight meals or meal prep.
  • Feel free to swap quinoa for couscous or farro, or use any seeds and nuts in place of pepitas.
  • For extra creaminess, add a spoonful of hummus or Greek yogurt to the dressing.
  • Massage the kale thoroughly to ensure tender, flavorful leaves that blend perfectly with the other ingredients.