Last Updated on November 6, 2020 by Sweet and Savoury Pursuits
This Mediterranean Kale Salad is made with fresh baby kale, crisp vegetables and chickpeas dressed in a lemon garlic salad dressing. Topped with a bit of goat or feta cheese, this salad is perfect served as a side for dinner or a main dish for lunch.
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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.
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. The diet recommends that red meat be consumed on occasion.
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, freshly squeezed lemon juice, garlic and herbs.
This salad is healthy, filling and low in calories. It makes a delicious portable lunch to bring to work and is great for a light dinner. It can also be served as a side dish.
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.
Kale is also an excellent source of vitamin A, K and C. Kale is high in fibre, very low in calories and high in nutrients.
Baby kale is perfect for eating raw in salads, for making smoothies and pesto. Kale can also be cooked in the same way as many other greens.
Making a Salad with Baby Kale
This Mediterranean Kale Salad is made with tender baby kale. Baby kale leaves are harvested from young kale plants that are not 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 before making the salad. Simply combine the baby kale leaves with the other salad ingredients, add the dressing and toss.
How to Make Lemon Garlic Dressing
Homemade salad dressings always taste better than store-bought and this lemon garlic dressing is so simple to make.
To make the dressing, you'll need extra-virgin olive oil, freshly squeezed lemon juice and a minced garlic clove. You'll also need dried oregano, salt and pepper. If you have any ground sumac in your pantry, a pinch adds a great citrusy kick.
Add all of the ingredients to a small jar and shake well. Top the salad with the dressing, toss and serve. Or if you prefer you can serve the dressing on the side.
Enjoy!
More Mediterranean Diet Recipes
- Tabbouleh
- Healthy Vegetable Frittata
- Greek Salad with Grilled Chicken
- Baked Rainbow Trout Fillets with Roasted Broccoli
- Pistachio Crusted Salmon
- Baked Rainbow Trout Fillet
If you make this recipe let me know how it went for you in the comment section below. I'd love to know if you made any variations to the recipe and how it worked out. And if you take a picture, share it with me on Instagram by tagging #sweetandsavourypursuits, I love to see your photos!
Mediterranean Kale Salad
Ingredients
Mediterranean Kale Salad
- 5 cups baby kale washed and dried
- 1 cup chickpeas garbanzo beans, drained and rinsed
- 1 cup chopped tomato
- ½ cup chopped cucumber
- 6 sliced radishes
- ¼ cup chopped red onion
- ⅓ cup goat cheese, crumbled
Lemon Garlic Dressing
- ½ cup extra-virgin olive oil
- ¼ cup fresh lemon juice
- 1 clove garlic minced
- ½ teaspoon dried oregano
- salt and pepper to taste
- ¼ 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.
Nutrition
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fitoru says
Healthy and at the same time delicious. This one is a really must try. And what's best is this is very easy to prep.
Sweet and Savoury Pursuits says
Thank you! So glad you enjoyed this kale salad!
Karen (Back Road Journal) says
I'm with you when it comes to using baby kale, tender and milder than full grown kale leaves. Your salad looks terrific.
Sweet and Savoury Pursuits says
Thanks so much Karen. Yes I'm really enjoying baby kale, it's so versatile, great in salads and delicious sautéed.