Kale, quinoa and chickpea salad
Lemony massaged kale with quinoa, chickpeas and toasted pumpkin seeds. Holds up in the fridge for lunches.
- Hands-on
- 15 min
- Total time
32 min, show breakdown
- Prep 12 min
- Cook 15 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 8
- Cost/serving
- $2.43
Per serving
- Calories
- 517
- Protein
- 19 g
- Fiber
- 14 g
- Net carbs
- 47 g
- Fat
- 24 g
High in (% Daily Value per serving): Vitamin K 174%, Vitamin C 64%, Magnesium 44%, Folate 42%, Iron 29%, Vitamin B6 28%, Zinc 28%, Riboflavin (B2) 27%, Vitamin E 26%, Thiamin (B1) 24%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 can canned chickpeas, drained and rinsed (240 g)
Same amount as: about 1½ cups.
½ cup quinoa, dry (85 g)
Same amount as: 120 mL.
½ bunch kale (100 g)
Same amount as: about 4¾ cups.
- ¼ medium red onion (28 g)
1 clove garlic, smashed (3 g)
Same amount as: 1 tsp fresh minced garlic, ½ tsp jarred minced garlic, ⅛ tsp garlic powder.
2 tbsp olive oil (27 g)
Same amount as: 30 mL.
3 tbsp lemon juice (45 g)
Same amount as: 45 mL, 1 lemon squeezed from fresh lemons.
2 tbsp pumpkin seeds (pepitas) (16 g)
Same amount as: 30 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Keeps 3 days in the fridge. Kale does not go soggy, so you can dress it ahead.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (272 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 517 | ||
| Total fat | 24 g | 31% | |
| Saturated fat | 3.3 g | 17% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 440 mg | 19% | |
| Total carbohydrate | 61 g | 22% | |
| Dietary fiber | 14 g | 48% | |
| Total sugars | 3 g | ||
| Net carbs† | 47 g | ||
| Protein | 19 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 213 mg | 16% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 662 mg | 14% | |
| Vitamin A | 122 mcg | 14% | |
| Vitamin C | 57 mg | 64% | |
| Vitamin E | 3.9 mg | 26% | |
| Vitamin K | 208 mcg | 174% | |
| Thiamin (B1) | 0.28 mg | 24% | |
| Riboflavin (B2) | 0.35 mg | 27% | |
| Niacin (B3) | 1.8 mg | 12% | |
| Vitamin B6 | 0.48 mg | 28% | |
| Folate | 169 mcg | 42% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 185 mg | 44% | |
| Zinc | 3 mg | 28% | |
| Selenium | 7.5 mcg | 14% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Bring a pot of water to a boil with a pinch of salt. Rinse the quinoa in a fine sieve.
Add the quinoa and boil it like pasta, uncovered, for 12 minutes. Drain it in the sieve and leave it to steam dry.
Done looks like: Grains soft with tiny white spiral tails showing. Meanwhile, strip the kale leaves from the stems and chop them small. Slice the onion thin. Mince the garlic. Drain and rinse the chickpeas.
In a large bowl, mix the oil, lemon juice, garlic, salt and pepper. Add the kale and squeeze it with your hands for 1–2 minutes.
Done looks like: Kale darker, softer and about half the volume. Add the quinoa, chickpeas and onion and toss. Scatter the pumpkin seeds on top. Taste and add salt or lemon.
Equipment
Medium pot with lid, about 2 L (2 qt) $15–35
What to look for
- Lid that fits snugly
- Thick base so it does not scorch
Skip: Glass lids that fog up are fine; copper is not needed.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Tough, chewy kale | Not massaged long enough, or stems left in. | Remove the stems and keep squeezing until it darkens and softens. |
| Bitter quinoa | Not rinsed. | Rinse in a fine sieve until the water runs clear. |
| Wet salad | Quinoa not drained well. | Shake the sieve and let it sit 5 minutes before mixing. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 15 min, total 32 min. | 517 kcal 19 g protein 14 g fiber 47 g net carbs 24 g fat |
| Higher protein | Add edamame. Hands-on 15 min, total 32 min. | 611 kcal 28 g protein 18 g fiber 50 g net carbs 28 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.