Lemon Tahini Kale Chickpea Salad

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Lunch · Mediterranean

Lemon Tahini Kale Chickpea Salad

Massaged kale with chickpeas, carrots and pumpkin seeds in a creamy lemon-tahini dressing.

VeganVegetarianGluten-freeHigh-fiberAnti-inflammatory
Close-up of a kale salad with chickpeas in a bowl
Photo: Deryn Macey on Unsplash
Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Lemon Tahini Kale Chickpea Salad

  • Prep15 min
  • CookNo cook
  • Total15 min
  • Servings4
  • Calories204 per serving
Jump to ingredients

Ingredients

Servings:4

  • 1 large bunch kale, stems removed, chopped
  • 1 can (15 oz) chickpeas, rinsed
  • 1 cup shredded carrots
  • 3 Tbsp tahini
  • 3 Tbsp lemon juice
  • 1 clove garlic, grated
  • 2 Tbsp pumpkin seeds
  • ¼ tsp salt

Instructions

  1. Whisk the tahini, lemon juice, garlic, salt and 2 to 3 Tbsp water until smooth.
  2. Put the kale in a large bowl, add half the dressing and massage with your hands for 1 to 2 minutes until it softens.
  3. Add the chickpeas and carrots and the rest of the dressing; toss.
  4. Sprinkle with pumpkin seeds and serve.

Tips

  • Massaging kale makes it tender and less bitter.
  • This salad holds up well, so it is ideal for packed lunches.

Storage

Refrigerate up to 3 days.

Nutrition per serving (estimate)

Calories204
Total fat10.3 g
Saturated fat1.4 g
Carbohydrates22.4 g
Fiber7.9 g
Total sugars4.6 g
Protein9.1 g
Sodium331 mg

Estimated per serving (4 servings) from USDA FoodData Central SR Legacy values for each ingredient. Brands, sizes and cooking methods vary, so treat these as estimates. Optional toppings not listed are excluded.

Learn more about the ingredients

USDA FoodData Central entries used
  • Lemon juice, raw (FDC 167747)
  • Kale, raw (FDC 168421)
  • Garlic, raw (FDC 169230)
  • Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) (FDC 170189)
  • Carrots, raw (FDC 170393)
  • Seeds, pumpkin and squash seed kernels, dried (FDC 170556)
  • Salt, table (FDC 173468)
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water (FDC 173801)

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). fdc.nal.usda.gov. Values that are not reported for an entry are counted as zero.

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Recipes are for general healthy eating and are not medical advice. Nutrition values are estimates. If you have allergies, kidney disease, diabetes or another condition, or are pregnant, check with your clinician or a registered dietitian. See our medical disclaimer.