Mediterranean Kale Salad

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's also great for serving as a side dish. It goes wonderfully with fish like this Pistachio Crusted Salmon or this Baked Rainbow Trout Fillet.

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. You can also cook kale 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.

Ingredients Overview:

• Baby kale 
• Chickpeas. For convenience I use canned garbanzo beans. Simply drain and rinse them.
• Tomato
• Cucumber 
• Radishes
• Red onion
• Goat cheese. Feta cheese is also delicious.

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.

How to Serve

When ready to serve, top the salad with the dressing, toss and serve. If you prefer you can also serve the dressing on the side.

Storing Salad Dressing

Store leftover salad dressing in a sealed mason jar in the refrigerator for up to a week. Remove the dressing from the refrigerator about 20 minutes before using and shake well before dressing the salad.

Enjoy!

More Mediterranean Diet Recipes

• Tabbouleh
• Fattoush Salad
• Greek Salad with Grilled Chicken
• Red Lentil and Cauliflower Soup
• Healthy Vegetable Frittata
• Baked Rainbow Trout Fillets with Roasted Broccoli