Roasted-Chickpea and Kale Salad With Sun-Dried Tomato Vinaigrette Recipe (2024)

Why It Works

  • Roasting the chickpeas concentrates their flavor and gives them a slight crisp on the edges while retaining a moist internal meatiness.
  • Massaging the kale with olive oil beforehand allows the oil to penetrate its waxy cuticle, keeping the kale crisp for days even after being dressed.
  • A generous helping of fresh cilantro and mint folded into the salad adds a layer of flavor that takes it to center stage.

When I was going through my vegan month, my mom said to me, "So what do vegan people eat?" And I started listing all of the vegetables I could think of. She interrupted me with an, "Oh, so basically lots of side dishes?"

I don't blame her. It's easy to get it in your head that vegetables are only side dishes when you're born and raised with a meat-in-the-middle-of-the-plate diet, and even easier when whoever's doing the cooking is paying more attention to that meat than the vegetables.

What Icando, on the other hand, is try to stuff her with vegetables and salads that are so darn delicious that she'll stop thinking of them as sides and start thinking of them as what they are: meals unto themselves. Thisroasted chickpea and kale saladis a good place to start.

Chickpeas on their own are wonderful in salads (and in almost any other application I can think of), and when you combine them with kale, they become a meal that's as hearty as it is tasty. It's a combo I use in one of my other favorite salads, thismarinated kale and chickpea salad with sumac onions.

In that recipe, the chickpeas go in straight from the can (or the pot if you want to cook them from dry). Today, we're going to roast them first.

Roasting them not only concentrates their flavor, giving them an intense nuttiness (and offering you the opportunity to cook some flavors right into them, like the paprika and cumin I add), but it also alters their texture. Cook them long enough and they get completely crisp, which makes them a fun bar snack. For this salad, they're cooked notquiteas long, producing chickpeas that are ever so slightly crisp on the edges, with a moist internal meatiness. A handful of pine nuts reinforces the nutty, meaty flavor.

Roasted-Chickpea and Kale Salad With Sun-Dried Tomato Vinaigrette Recipe (1)

I'vediscovered in the pastthat the best way to incorporate kale into a salad is to massage it with olive oil beforehand. The oil penetrates the waxy cuticle on the leaves, softening them. You end up with greens that are tender but crisp, and more importantly, staycrisp for days even after being dressed.

Speaking of dressing, we're making a very basic vinaigrette with olive oil, lemon juice, sherry vinegar (red wine will work just fine), some garlic, and some thinly sliced sun-dried tomatoes, which bring their characteristic sweetness to the mix.

On its own, the salad was still missing something. A dash of hot sauce added to the dressing perked it up, as did some sliced scallions.

But the real key is herbs, and lots of them. A full cup of cilantro leaves and mint leaves roughly chopped before folding into the salad adds a layer of flavor—think of it as a pole—that vaults your salad out of the side dish and smack into the center of your bowl. Eat up.

February 2014

Recipe Details

Roasted-Chickpea and Kale Salad With Sun-Dried Tomato Vinaigrette Recipe

Active15 mins

Total75 mins

Serves4to 6 servings

Ingredients

  • 1 (28-ounce) can chickpeas, rinsed and drained

  • 5 tablespoons extra-virgin olive oil, divided

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon paprika

  • Kosher salt and freshly ground black pepper

  • 1 small bunch curly kale, trimmed and thinly sliced (about 1 quart of greens)

  • 1/2 cup pine nuts

  • 1/2 cup sun-dried tomatoes, thinly sliced

  • 4 scallions, white and light green parts only, thinly sliced

  • 1 medium clove garlic, grated (about 1 teaspoon)

  • 2 tablespoons juice and 1 teaspoon zest from 1 lemon, plus more juice as desired

  • 1/2 teaspoon hot sauce, such as Frank's

  • 2 teaspoons sherry or red wine vinegar

  • 1 cup fresh cilantro leaves, roughly chopped

  • 1 cup fresh mint leaves, roughly chopped

Directions

  1. Adjust oven racks to upper and lower-middle positions and preheat oven to 350°F (180°C). Line a rimmed baking sheet with paper towels. Spread chickpeas on top and roll around under your hands to thoroughly dry. Transfer chickpeas to a large bowl. Add 1 tablespoon olive oil, cumin, and paprika. Season to taste with salt and pepper. Discard paper towels and line baking sheet with aluminum foil. Spread chickpeas over foil and transfer to oven. Roast on upper rack, shaking pan occasionally, until chickpeas are about 3/4 their original size with a dense, nutty texture, about 1 hour. Remove from oven and let cool slightly.

    Roasted-Chickpea and Kale Salad With Sun-Dried Tomato Vinaigrette Recipe (2)

  2. Meanwhile, add kale to now-empty chickpea bowl. Add 1 tablespoon olive oil, season with salt and pepper, and massage kale until well-coated in oil. Set aside at room temperature.

  3. Place pine nuts in a skillet and transfer to lower rack of oven. Toast, stirring occasionally, until pine nuts are deep golden brown, about 15 minutes. Remove from oven and transfer to a bowl. Set aside.

  4. In a medium bowl, combine sun-dried tomatoes, scallions, garlic, lemon juice, zest, hot sauce, vinegar, and remaining 3 tablespoons oil. Season with salt and pepper and stir well with a fork.

  5. When chickpeas are cooked and slightly cooled, add to bowl with kale. Add pine nuts, sun-dried tomato dressing, cilantro, and mint. Toss with hands until well-combined. Adjust seasoning with more salt, pepper, and/or lemon juice as necessary.

Special Equipment

Rimmed baking sheet

Notes

The massaged kale with sun-dried tomato vinaigrette keeps very well in the fridge, retaining its crunch and developing flavor over a couple days. Store in an airtight container in the fridge. Before serving, add the roasted chickpeas, pine nuts, cilantro, and mint. Toss gently until well-combined.

  • Dairy-free Salads
  • Gluten-free Salads
  • Vegan Salads
  • Vegetarian Salads
  • Roasting
Roasted-Chickpea and Kale Salad With Sun-Dried Tomato Vinaigrette Recipe (2024)

FAQs

Are roasted chickpeas less healthy? ›

Enter: roasted chickpeas. They still have all the protein and heartiness of regular chickpeas, but they've become an irresistible salty, crunchy ingredient. Even better, they're a great healthy vegan snack on their own!

How many calories are in chickpea kale salad? ›

Bestway Foods Vegan Chickpeas And Kale Salad (1 serving) contains 33g total carbs, 26g net carbs, 2g fat, 8g protein, and 170 calories.

Do chickpeas spike blood sugar? ›

Chickpeas can positively impact your high blood sugar due to their low GI, high fibre and protein content. However, consuming legumes as part of a balanced meal is essential, as excessive consumption or high-GI ingredients added to chickpea recipes can raise your blood sugar levels.

Can you eat too many roasted chickpeas? ›

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

Is it OK to eat a kale salad everyday? ›

RELATED: Believe It Or Not, Kale Actually Lives Up To All Of Its Hype—Here's Why. Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

Why is chickpea salad good for you? ›

Chickpeas are high in fiber, protein, and healthy fats and have a low GI. Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health. Chickpeas are versatile, so you can add them to many savory or sweet meals and snacks.

Why is kale salad healthy? ›

Kale is a nutrition superstar due to the amounts of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese it contains. One cup of raw kale has just 20 calories.

Does roasting chickpeas change nutrition? ›

They also provide various vitamins and minerals. However, the healthiness of roasted chickpeas depends on how they are prepared, as excessive oil or seasoning can add extra calories and sodium. So, roasted chickpeas can be beneficial when prepared in a health-conscious way.

Does roasting chickpeas change nutritional value? ›

The biological value of raw chickpea protein was found to be 74.97%, and it increased to 81.89% and 79.27% on malting and roasting, respectively, and protein digestibility values were also increased.

What is the healthiest way to eat chickpeas? ›

Here are some ways to incorporate chickpeas into your diet for optimal weight loss and health: 1. Roasted chickpeas: Roasting chickpeas in the oven until crispy can make for a delicious and healthy snack. Toss them with a little olive oil and your preferred seasonings, such as paprika, cumin, or garlic powder.

Does roasting chickpeas destroy fiber? ›

ABSTRACT Chickpea was soaked for 8 hours, sundried and roasted in hot air oven at 175 ± 5oC for 20 minutes. Application of soaking and roasting significantly decreased the moisture (7.48 to 5.49 %), fiber (9.67 to 9.25%), ash (2.70 to 1.44%) and total iron content (5.53 to 5.18 mg/100gm).

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