Packed with nutrients, this Baby Kale Salad with Crispy Roasted Chickpeas is a delightful blend of savory and crunchy elements. The crispy roasted chickpeas add an interesting texture and a lovely nutty flavor, while the baby kale forms a tender and nutritious base. Topped with shaved parmigiano-regianno cheese and a light lemon-garlic dressing, this salad is perfect for a light lunch or as a vibrant side dish.
While most of the ingredients in this recipe are common staples, baby kale may be one that requires a trip to the supermarket. Baby kale is a younger, more tender version of regular kale and can often be found in the produce section of most grocery stores. If unavailable, feel free to substitute with any other deep green leaves like arugula or lacinato kale. Just be sure to chop the leaves and let them marinate a bit in the dressing for extra flavor.
Baby Kale Salad with Crispy Roasted Chickpeas Ingredients
Chickpeas: These are the star of the dish, providing a crispy and protein-packed element to the salad.
Extra virgin olive oil: This is used for roasting the chickpeas and making the dressing. It adds a rich, fruity flavor to the dish.
Salt and pepper: These basic seasonings enhance the flavors of the other ingredients.
Lemon juice: Adds a tangy freshness to the dressing.
Garlic: Gives a savory depth to the dressing.
Baby kale: This forms the nutrient-rich base of the salad.
Parmigiano-Regianno: Topping the salad, this cheese adds a salty, nutty finish.
One reader, Ashli Ludwig says:
This baby kale salad with crispy roasted chickpeas recipe is a game-changer! The combination of the crispy chickpeas and the fresh baby kale is simply delightful. The flavors are perfectly balanced, and the dish is so satisfying. It's become a staple in my weekly meal plan. Highly recommend!
Techniques Required for Baby Kale Salad with Crispy Roasted Chickpeas
How to roast chickpeas: Drain and rinse the chickpeas, then toss them with olive oil, salt, and pepper before roasting in a preheated oven at 425°F for 10-12 minutes, stirring once, until they are crispy.
How to make the salad dressing: In a large bowl, combine freshly squeezed lemon juice, extra virgin olive oil, minced garlic, salt, and pepper. Whisk the ingredients together until well combined.
How to shave parmigiano-regianno: Use a vegetable peeler to shave thin slices of parmigiano-regianno from a block of cheese.
How To Make Baby Kale Salad with Crispy Roasted Chickpeas
Deliciously crunchy roasted chickpeas are tossed with crisp kale, tangy lemon, and salty parmigiano-regianno to yield a tasteful baby kale salad!
Serves:
Ingredients
For Roasted Chickpeas:
- 15ozchickpeas,(1 can)
- 1tbspextra virgin olive oil
- ½tspsalt
- ¼tspfreshly ground black pepper
For Salad:
- 1tbsplemon juice,(from 1 lemon), freshly squeezed
- 3tbspextra virgin olive oil
- 1smallsmall garlic clove,minced
- ¼tspsalt
- ⅛tspfreshly ground black pepper
- 5ozBaby Kale,(1 bag or container), or Kale/Dark Greens Mix
- ½cupParmigiano-Regianno,shaved
Instructions
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Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil.
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Place the chickpeas on the prepared baking sheet and toss with the olive oil, salt and pepper.
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Roast for 10 to 12 minutes, stirring once, until the chickpeas are slightly shrunken and crispy. Let cool.
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In a large bowl, combine the lemon juice, olive oil, garlic, salt and pepper. Add the greens and toss until evenly coated. Taste and adjust seasoning if necessary.
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Arrange on plates and top with Parmigiano-Regianno shavings and crispy roasted chickpeas.
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Serve and enjoy!
Nutrition
- Calories: 613.43kcal
- Fat: 25.07g
- Saturated Fat: 5.59g
- Monounsaturated Fat: 12.73g
- Polyunsaturated Fat: 4.55g
- Carbohydrates: 71.16g
- Fiber: 14.32g
- Sugar: 12.43g
- Protein: 29.99g
- Cholesterol: 12.64mg
- Sodium: 414.60mg
- Calcium: 335.99mg
- Potassium: 963.05mg
- Iron: 5.36mg
- Vitamin A: 218.91µg
- Vitamin C: 48.38mg
Technique Tip for Achieving Perfectly Crispy Roasted Chickpeas
To ensure your chickpeas achieve the perfect level of crispiness, make sure they are thoroughly dried before roasting. Any residual moisture can prevent them from becoming crispy. You can do this by draining the chickpeas and patting them dry with a clean kitchen towel. Also, remember to give them a good stir halfway through the roasting process to ensure they are evenly cooked.
Time-Saving Tips for Making This Kale Salad Recipe
Prep ahead: Chop and wash the baby kale and store it in an airtight container in the fridge. You can also roast the chickpeas in advance and store them in a sealed container at room temperature.
Use canned chickpeas: Using canned chickpeas saves time as they are already cooked. Just rinse and drain them before roasting.
Invest in a good salad spinner: A salad spinner makes it easy to wash and dry the baby kale quickly, saving you time and effort.
Multi-task: While the chickpeas are roasting, you can prepare the salad dressing and shave the parmigiano-regianno to save time.
Batch cooking: Consider making a larger batch of roasted chickpeas and salad dressing to use for multiple meals throughout the week, saving time on prep.
Substitute Ingredients For Baby Kale Salad with Crispy Roasted Chickpeas Recipe
chickpeas - Substitute with cannellini beans: Cannellini beans have a similar creamy texture and mild flavor, making them a suitable replacement for chickpeas in this recipe.
extra virgin olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a great alternative for roasting the chickpeas and dressing the salad.
baby kale - Substitute with baby spinach: Baby spinach has a similar tender texture and mild flavor, making it a suitable substitute for baby kale in the salad.
parmigiano-regianno - Substitute with pecorino romano: Pecorino romano has a similar salty and nutty flavor, making it a suitable substitute for parmigiano-regianno in this recipe.
Best Way to Present Baby Kale Salad with Crispy Roasted Chickpeas
Elevate the plating: Arrange the baby kale salad in a visually appealing manner, ensuring that each element is showcased beautifully on the plate.
Create a symphony of flavors: Balance the flavors of the salad by ensuring that the lemon juice, olive oil, and seasonings are harmoniously blended to enhance the taste of the dish.
Incorporate texture: The crispy roasted chickpeas add a delightful crunch to the salad, providing a textural contrast to the tender baby kale leaves.
Highlight the freshness: Emphasize the freshness of the ingredients by using vibrant and colorful baby kale leaves, and top the salad with generously shaved parmigiano-reggiano for a touch of elegance.
Emphasize precision: Pay attention to the placement of each component on the plate, ensuring that the salad is presented with finesse and attention to detail.
Consider the plate as a canvas: Use negative space to your advantage, allowing the salad to be the focal point while maintaining an artistic and visually appealing presentation.
Engage the senses: Ensure that the aroma, visual appeal, and overall presentation of the salad captivate the judges' attention, creating an unforgettable dining experience.
Essential Tools for Making Crispy Roasted Chickpea Salad
- Oven: Preheat to 425°F for roasting the chickpeas.
- Baking sheet: Line with aluminum foil for roasting the chickpeas.
- Large bowl: Used for tossing the salad ingredients and dressing.
- Aluminum foil: Lined on the baking sheet for easy cleanup.
- Food processor: Not required for this recipe.
- Mixing bowl: Not required for this recipe.
How to Store and Freeze Baby Kale Salad
- To store leftover baby kale salad with crispy roasted chickpeas, place it in an airtight container in the refrigerator for up to 2 days. However, keep in mind that the chickpeas will lose their crispiness over time.
- If you want to prepare the components ahead of time, store the roasted chickpeas and baby kale separately in airtight containers in the refrigerator. The chickpeas will stay crispy for up to 3 days, while the baby kale will remain fresh for up to 5 days.
- When ready to serve, toss the baby kale with the dressing and top with the crispy chickpeas and shaved Parmigiano-Reggiano.
- Freezing the baby kale salad is not recommended, as the greens will become wilted and soggy upon thawing, and the chickpeas will lose their crispy texture.
- If you have leftover roasted chickpeas, you can freeze them separately in an airtight container or freezer bag for up to 2 months. To reheat, spread them on a baking sheet and bake at 350°F for 5-10 minutes, or until crispy and warmed through.
How to Reheat Leftover Kale Salad
Here are the best methods for reheating leftover baby kale salad with crispy roasted chickpeas:
- Reheat the roasted chickpeas separately in a preheated oven at 350°F (175°C) for 5-7 minutes or until they regain their crispiness. Alternatively, you can reheat them in a dry skillet over medium heat, stirring occasionally, until they're crisp again. This will help maintain their crunchy texture and prevent them from becoming soggy when mixed with the salad.
- For the baby kale salad, it's best to store the dressing separately from the greens to prevent the kale from wilting. If the salad was already dressed before storing, you might need to add a bit of extra lemon juice and olive oil to refresh the flavors and moistness.
- Remove the salad from the refrigerator about 15-20 minutes before serving to allow it to come to room temperature. This will enhance the flavors and textures of the greens and dressing.
- If the baby kale seems a bit wilted or soggy, you can revive it by placing it in a colander and running it under cold water for a few seconds. Then, use a salad spinner or gently pat the leaves dry with a clean kitchen towel or paper towels.
- Toss the room temperature baby kale salad with the reserved dressing (if stored separately) and the crispy reheated chickpeas. Taste and adjust the seasoning with additional salt, pepper, or lemon juice if needed.
- If desired, garnish the salad with freshly shaved Parmigiano-Reggiano before serving to add a pop of flavor and texture.
Random Fact About Baby Kale Salad with Crispy Roasted Chickpeas
The baby kale salad with crispy roasted chickpeas is a nutritious and delicious dish that is packed with vitamins, minerals, and fiber. This salad is a great source of plant-based protein, making it an excellent option for vegetarians and vegans. Additionally, chickpeas are known for their high protein content, which can help keep you feeling full and satisfied. The combination of lemon juice and olive oil in the dressing provides a burst of flavor while also offering heart-healthy fats. This salad is a perfect way to incorporate greens into your diet and enjoy a satisfying and flavorful meal.
Is Making This Kale Salad Recipe Economical for Home Cooking?
This baby kale salad with crispy roasted chickpeas recipe is quite cost-effective for a household. The main ingredients, such as chickpeas and baby kale, are affordable and nutritious. The addition of parmigiano-regianno may increase the cost slightly, but it's worth the investment for the flavor it brings. Overall Verdict: 9/10. The approximate cost for a household of 4 people is around $12-$15, making it a budget-friendly and healthy option.
Is This Kale Salad Recipe Healthy or Unhealthy?
This baby kale salad with crispy roasted chickpeas recipe is a healthy and nutritious choice. Here's why:
- Kale is a superfood packed with vitamins A, C, and K, as well as antioxidants and fiber. Baby kale is tender and easier to digest than mature kale.
- Chickpeas are an excellent source of plant-based protein, fiber, and complex carbohydrates. Roasting them adds a satisfying crunch without the need for deep frying.
- Olive oil is a heart-healthy fat that provides anti-inflammatory benefits and helps the body absorb fat-soluble vitamins from the greens.
- Lemon juice adds a bright, acidic note that complements the earthy flavors of kale and chickpeas while providing vitamin C.
- Parmigiano-Regianno is a flavorful, aged cheese that adds depth and umami to the salad. It's also a good source of protein and calcium.
To make this salad even healthier, consider the following suggestions:
- Reduce the amount of olive oil in the dressing to lower the overall calorie content. You can also use a mixture of olive oil and a lighter option like vegetable broth or lemon juice.
- Add more colorful vegetables to the salad, such as cherry tomatoes, shredded carrots, or sliced bell peppers. This will increase the variety of nutrients and antioxidants in the dish.
- Experiment with different types of greens, such as spinach, arugula, or Swiss chard, to keep things interesting and varied.
- Swap out the Parmigiano-Regianno for a lower-fat cheese like feta or goat cheese, or omit it altogether for a vegan version.
- Include a variety of herbs and spices in the chickpea seasoning, like cumin, smoked paprika, or garlic powder, to boost flavor without adding calories.
Editor's Thoughts on This Crispy Roasted Chickpea Salad
The combination of crispy roasted chickpeas and baby kale in this salad creates a delightful contrast of textures and flavors. The chickpeas add a satisfying crunch, while the baby kale provides a fresh and vibrant base. The simple yet flavorful dressing of lemon juice, olive oil, and garlic perfectly complements the earthy notes of the kale. The addition of shaved parmigiano-reggiano adds a touch of richness and depth to the salad. Overall, this recipe offers a delightful balance of textures and flavors, making it a refreshing and satisfying dish.
Why trust this Baby Kale Salad with Crispy Roasted Chickpeas Recipe:
This recipe offers a delightful combination of flavors and textures, making it a perfect choice for a refreshing and nutritious meal. The roasted chickpeas provide a satisfying crunch, while the baby kale offers a tender and vibrant base. The dressing, made with freshly squeezed lemon juice and extra virgin olive oil, adds a zesty and aromatic touch. Additionally, the inclusion of shaved parmigiano-regianno lends a rich and savory element. With its simple yet sophisticated ingredients, this recipe promises a delightful dining experience that users can trust.
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