Chickpea Apple Kale Salad with Avocado & Beet
Serving Size: 2 people
DESCRIPTION
Nutritious and delicious! This chickpea apple kale salad with avocado and beet has it all: protein, healthy fats, fiber, vitamins and minerals. It's perfect to serve as lunch, light-dinner, or side.
EQUIPMENT
- Steam basket To cook the sliced beets.
- Mixing Bowl To massage kale and toss the salad in.
- Kitchen Knife To chop the vegetables and fruits.
INGREDIENTS
- 4 cups kale de-stemmed, chopped
- ⅓ cup carrots shredded
- ⅓ cup purple cabbage shredded
- 1 tablespoon olive oil extra virgin
- 1 tablespoon lemon juice freshly squeezed
- 1 whole beet
- 1 whole green apple sliced
- 15 ½ oz chickpeas canned (washed and drained)
- ¼ teaspoon salt
Toppings
- 1 whole avocado sliced
- 2 tablespoon fried onions (store bought) or croutons
- a pinch crushed black peppercorn
METHOD
- Peel, wash and slice beets using a sharp knife. Then steam them for 25 to 30 minutes over boiling water (I like to use a steam basket).
- To remove the kale leaves from the stem, tightly hold the bottom of the stem and run your fingers upwards along the stem removing the leave. Then chop kale leaves using a kitchen knife. (Discard the stems)
- Place chopped kale in a mixing bowl and drizzle it with oil, lemon juice and salt. Wash your hands properly and then massage the kale (gently squeezing and tossing using your fingers) until it softens. Massage for at least 2 to 3 minutes.
- Add the rest of the salad ingredients minus the avocado into the mixing bowl with the massaged kale and toss together (carrots, cabbage, steamed beets, chickpeas).
- Drizzle over some suggested dressings: Balsamic Glaze, Garlic Aioli, or Maple Dijon Vinaigrette. You can also go with your own favorite dressing. Toss again till evenly coated. (You can also serve the dressing on the side, if you prefer)
- Top with fried onion crisps, avocado slices, and crushed black pepper.
NOTES
In a way, massaging the kale leaves helps tenderize them but what really improves the texture is the combination of salt and oil. Most dressings already contain salt and oil so you don’t really need to take extra steps to make your kale less tough -- just make sure they are properly coated with dressing.
NUTRITION
Calories: 651kcal | Carbohydrates: 90g | Protein: 25g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Cholesterol: 5mg | Sodium: 579mg | Potassium: 1394mg | Fiber: 25g | Sugar: 28g | Vitamin A: 20523IU | Vitamin C: 169mg | Calcium: 573mg | Iron: 9mg
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