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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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Mediterranean Kale Salad served with lemon garlic dressing on the side.

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.

Mediterranean Kale Salad served with lemon garlic dressing on the side.

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.

Mediterranean Kale Salad with chickpeas served with a lemon garlic dressing on the side.

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.

Mediterranean Kale Salad served with lemon and garlic salad dressing.

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

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. Combine the baby kale leaves with the other salad ingredients. Top the salad with the dressing, toss and serve. Or if you prefer you can serve the dressing on the side.

Storing Salad Dressing

Leftover salad dressing can be stored 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

Mediterranean Kale Salad served with lemon and garlic salad dressing.

Mediterranean Kale Salad

This Mediterranean Kale Salad is made with fresh baby kale and chickpeas dressed in a lemon garlic dressing. Perfect served as a side for dinner or a light main dish for lunch.
5 from 5 votes
Prep Time 20 mins
Total Time 20 mins
Course Salad
Cuisine Mediterranean
Servings 4
Calories 279 kcal

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
  • 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

Calories: 279kcalCarbohydrates: 16gProtein: 7gFat: 21gSaturated Fat: 4gCholesterol: 5mgSodium: 129mgPotassium: 471mgFiber: 2gSugar: 3gVitamin A: 5765IUVitamin C: 76.5mgCalcium: 130mgIron: 2.4mg
Keyword Kale Salad, Mediterranean Kale Salad, Mediterranean Salad
Tried this recipe? Have any questions, comments or suggestions? Leave a comment below!Mention @sweetandsavourypursuits or tag #sweetandsavourypursuits!
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