Kale Chickpea Salad
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This kale chickpea salad (also called a kale and garbanzo bean salad) is a 10-minute, Mediterranean-inspired dish made with garbanzo beans, sun-dried tomatoes, feta cheese (or, in my case, vegan feta cheese), and a creamy lemon tahini dressing inspired by Cava.
Why This Kale and Chickpea Salad Works
What is a Mediterranean Kale Chickpea Salad?
A kale chickpea salad combines kale and chickpeas (or garbanzo beans) with sun-dried tomatoes, feta, and a lemon tahini dressing. My salad recipe draws on Mediterranean flavors.
Are Chickpeas and Garbanzo Beans the Same?
Yes, chickpeas and garbanzo beans are the same. Garbanzo beans are the Spanish word for chickpeas. In the US, most cans are labeled “chickpeas” with “garbanzo beans” written below in smaller font. You will find people using these two words interchangeably, often without noticing.
What I Love About This Kale and Garbanzo Bean Salad
I use kale as the main ingredient in most of my salads. I know that it can take some getting used to, or really learning how to cook with it. But once you know how to prepare it, it becomes your meal-prep go-to green!
I like to batch-prep this recipe and eat it for lunch during the week. The contrast of the kale, garbanzo beans, sun-dried tomatoes, and vegan feta cheese is unbeatable! It is the best, or at least my favorite, Mediterranean flavors! If I have time, I air-fry chickpeas and use them as a crunchy topper!
Eat sinfully, live kindly ❤️
Ruth
Mediterranean Kale Salad Ingredients
Key Ingredient Notes
Garbanzo Beans (Chickpeas)
I use canned chickpeas because they’re convenient, but here’s my trick for making them taste better. Remove as many of the loose skins as you can, then soak them in water with baking soda for 5 minutes. This is the same technique I use when making hummus. Drain and rinse them afterward – they’ll be softer, almost creamy.
Kale
Lacinato kale (sometimes called dinosaur or Tuscan kale) works best with this recipe. The texture holds up well when storing and with the dressing. But you are not limited to Lacinato; you can also use curly or red kale. Not into kale? Use spinach instead.
- Tip: Always massage the kale before adding it to the salad. I know it sounds strange, but this easy step breaks down the fibers. This softens the texture and reduces the bitterness.
Vegan Feta Cheese/Feta Cheese
You can use either dairy or dairy-free feta cheese. I can easily find vegan feta cheese at most grocery stores these days.
Lemon Tahini Dressing
This is my copycat version of the Cava dressing. Tahini gives this dressing a creamy texture. The lemon lightens it up. This dressing is what makes the salad taste like something you’d order at a restaurant.
Sun-Dried Tomatoes
These add sweetness and chewiness. They’re like little flavor powerhouses that make every bite more interesting. I recommend using oil-packed tomatoes without added seasonings.
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Step-by-Step Instructions
Step One: Prepare the Chickpeas
Rinse and drain the chickpeas.
Step Two: Massage the Kale
Cut out the center stems from the kale. Chop the leaves into thin strips, about 1/4 inch wide. Depending on the size of the kale leaves, you may need to cut the strips in half for bite-sized pieces. Place the strips in a large bowl with 1 tablespoon of olive oil and a pinch of salt. Massage with your hands for 2 minutes until it feels softer.
Why Do I Massage the Kale?
Massaging the kale might seem strange. But it is a kale game changer. First, it softens the texture, which makes it more like lettuce. Secondly, it helps to remove the bitterness.
Step Three: Make the Dressing
In a food processor, combine: tahini, fresh-squeezed lemon juice, cilantro, one garlic clove, and a pinch of salt.
Gradually add 2 to 4 tablespoons of cold water until you reach the desired consistency.
Step Four: Assemble
Add the chickpeas, sun-dried tomatoes, and red onion to the massaged kale. Pour most of the dressing over everything and toss well.
Step Five: Add Feta/Vegan Feta
Sprinkle the feta/vegan feta cheese on top. Taste for salt and pepper, and serve.
Frequently Asked Questions
Try One of My Other Mediterranean Salads
How Did It Go?
If you tried this kale garbanzo bean salad recipe, or any other recipe on my blog, leave a star rating and tell me how it went in the comments below.
Kale Chickpea Salad
Equipment
- 2 bowls
- 1 cutting board
- 1 sharp chef knife
Ingredients
Salad
- ½ large bunch of Lacinato kale, stems removed and chopped
- 1 15 oz can chickpeas, drained and rinsed.
- ¼ cup sun-dried tomatoes, rough-chop
- ⅓ cup red onion, diced
- 2 oz feta or vegan feta cheese crumbles
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon of extra virgin olive oil, for massaging kale
Lemon Tahini Dressing:
- ¼ cup tahini
- 3 tablespoons fresh-squeezed lemon
- 2 tablespoons bunch cilantro
- 1 clove garlic
- 1 pinch salt
- 2-4 tablespoons cold water
Instructions
Prepare the Chickpeas
- Rinse and drain 1 can of chickpeas and set aside.
Massage the Kale
- Remove the stems from ½ large bunch of Lacinato kale and chop the leaves into thin ¼-inch strips. If needed, cut the strips in half for bite-sized pieces. Place the kale in a large bowl with 1 tablespoon of extra virgin olive oil and a pinch of salt. Massage the kale for about 2 minutes until it softens.
Make the Dressing
- In a food processor, combine: ¼ cup tahini, 3 tablespoons fresh-squeezed lemon juice, 2 tablespoons chopped cilantro, 1 garlic clove, and 1 pinch of salt
- Gradually add 2 to 4 tablespoons of cold water until the desired consistency is reached
Assemble
- Add the chickpeas, ¼ cup rough-chopped sun-dried tomatoes, 1/3 cup diced red onion, and parsley. Pour most of the tahini dressing over the salad and toss everything together until well coated.
- Sprinkle the feta cheese on top.