This Mediterranean Kale Salad is a delicious combination of healthy vegetables and chickpeas dressed in a lemon garlic dressing.
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The Mediterranean diet is reportedly one of the healthiest diets in the world. It’s becoming increasingly popular and is currently ranked as the best diet (https://www.health.com/weight-loss/best-diets-2019). The Mediterranean diet puts emphasis on eating mainly a plant based diet of vegetables, fruits, whole grains, legumes and nuts. Fish and seafood are recommended twice a week, whereas, poultry, eggs and dairy products are prescribed in moderation and red meat only occasionally. For a more in depth look at the Mediterranean diet with a list of foods to eat and those to avoid check out this article.
This Mediterranean Kale Salad follows the healthy way of eating touted by the Mediterranean diet. This salad is made with fresh vegetables, and includes chickpeas with a homemade dressing made with olive oil and freshly squeezed lemon juice. This salad is healthy, filling and low in calories. It makes a delicious portable lunch to bring to work and is a great side for dinner.
Kale Health Benefits
Kale is a member of the cabbage family and is considered a superfood that helps to prevent our body from absorbing chemicals associated with cancer (find more health related information here). Kale is also an excellent source of vitamin A, K and C. Kale is high in fiber, very low in calories and high in nutrients. Baby kale is great eaten raw in salads, it can be used in smoothies and to make pesto. Kale can also be cooked in the same way as many other greens.
Baby Kale Salad
This Mediterranean kale salad is made with baby kale. Baby kale are leaves of young kale plants, that are harvested before the plant is fully mature. Baby kale has a milder flavour and since the leaves are tender there is no need to tenderize the kale by massaging or marinating it.
Kale Salad Lemon Garlic Dressing
Homemade salad dressings always taste better than store-bought and this one is so simple to make. This kale salad is dressed with a bright dressing made with only a few ingredients. You’ll need extra-virgin olive oil, a lemon and a small garlic clove. You’ll also need dried oregano and salt and pepper. If you have any ground sumac around, a pinch adds a great citrusy quick.
Enjoy!
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Ingredients
Mediterranean Kale Salad
- 5 cups baby kale washed and dried
- 1 cup chickpeas garbanzo beans, drained and rinsed
- 1 cup chopped tomato
- 1/2 cup chopped cucumber
- 6 sliced radishes
- 1/4 cup chopped red onion
- 1/3 cup goat cheese, crumbled
Lemon Garlic Dressing
- 1/2 cup extra-virgin olive oil
- 1/4 cup fresh lemon juice
- 1 clove garlic minced
- 1/2 teaspoon dried oregano
- salt and pepper to taste
- 1/4 teaspoon sumac optional
Instructions
Lemon Garlic Dressing
- Add the extra-virgin olive oil, freshly squeezed lemon juice, minced garlic, oregano, salt, pepper and sumac (optional) to a jar and shake well. Reserve or refrigerate if not using right away. This will be more dressing than you’ll need for this salad, you can store the rest in the refrigerator for up to two weeks.
Mediterranean Kale Salad
- Add the washed and dried baby kale to a salad bowl. Top with chickpeas, chopped tomatoes, cucumbers, radishes, onions and crumbled goat cheese.
- Add some of the dressing and toss gently to combine. Taste to adjust amount of salad dressing. Serve immediately with more salad dressing on the side.
I’m with you when it comes to using baby kale, tender and milder than full grown kale leaves. Your salad looks terrific.
Thanks so much Karen. Yes I’m really enjoying baby kale, it’s so versatile, great in salads and delicious sautéed.