Kale, a.k.a. the “queen of greens,” is one of the healthiest things you can eat, but it doesn’t always taste great raw. In fact, I once read an article that likened the experience of eating raw kale as feeling like your mouth was being battered by a giant tree. But a good kale salad, prepared properly with the right mix of ingredients, can be a revelation. This version — made with tender baby kale, crispy roasted chickpeas (love!), nutty Parmigiano-Reggiano and a zingy lemon vinaigrette — is just that. It makes a satisfying and healthy lunch all on its own, or a perfect side to jazz up a simple rotisserie chicken for dinner.
Before we get to the recipe, let’s talk about the two main types of kale. The first is Curly Kale, the kind you see in most supermarkets, which is dark green with tight ruffled leaves. It has a pungent, peppery flavor and is quite chewy, making it better for cooking (especially kale chips). The second is Lacinato Kale (also called Dinosaur kale or Tuscan kale), which is typically a dark blueish-green color with long, narrow leaves. It’s slightly sweeter and more delicate than curly kale, which makes it better suited for salads.
To serve kale raw in a salad, you have to remove all the thick ribs running through the leaves, chop the leaves finely and then let them marinate in the dressing so they soften up.
For this recipe, I decided to forgo all that and use tender baby kale instead. It has a milder flavor than mature kale, similar to arugula, yet its leaves are still peppery and sturdy enough to stand up to bolder flavors. It comes pre-washed and ready to serve, so even though you might have to make a trip to Whole Foods to find it, it will save you time and effort in the end.
Begin by rinsing and draining the chickpeas.
Toss the chickpeas with olive oil, salt and pepper and roast for about 10 minutes, until the chickpeas are slightly browned and crisp.
Meanwhile, make the dressing by combining the olive oil, lemon juice, garlic, salt and pepper in a bowl.
Toss the kale with the dressing.
Use a vegetable peeler to shave the Parmigiano-Reggiano.
Transfer the kale to plates and top with roasted chickpeas and shaved Parmesan.
Note: If you can’t find baby kale, feel free to substitute any other deep green blend, arugula or Lacinato kale (you’ll just have to chop the leaves and let it marinate a bit).
My Recipe Videos
Baby Kale Salad with Lemon, Parmesan & Crispy Roasted Chickpeas
For the Roasted Chickpeas
- 1 (15 oz) can chickpeas, rinsed and drained
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
For the Salad
- 1 tablespoon freshly squeezed lemon juice, from one lemon
- 3 tablespoons extra virgin olive oil
- 1 small garlic clove, minced
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1 5oz Bag or Container Baby Kale or Kale/Dark Greens Mix
- 1/2 cup shaved Parmigiano-Regianno
- Preheat oven to 425° F. Line a baking sheet with aluminum foil.
- Place the chickpeas on the prepared baking sheet and toss with the olive oil, salt and pepper. Roast for 10-12 minutes, stirring once, until the chickpeas are slightly shrunken and crispy. Let cool.
- In a large bowl, combine the lemon juice, olive oil, garlic, salt and pepper. Add the greens and toss until evenly coated. Taste and adjust seasoning if necessary (I usually add a bit more salt). Arrange on plates and top with Parmigiano-Regianno shavings and crispy roasted chickpeas.
- Note: If you can't find baby kale, feel free to substitute any other deep green blend, arugula or Lacinato kale (you'll just have to chop the leaves and let it marinate a bit).
- Per serving (4 servings)
- Calories: 342
- Fat: 20g
- Saturated fat: 4g
- Carbohydrates: 29g
- Sugar: 5g
- Fiber: 8g
- Protein: 14g
- Sodium: 940mg
- Cholesterol: 10mg
This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.