Looking for a lunch salad that has healthy ingredients and keeps well in the fridge? This vegetarian kale and chickpea salad is for you! Made with crispy chickpeas (aka garbanzo beans), feta cheese, carrots, pumpkin seeds, dried cherries, and a zesty lemon mustard dressing, it’s out-of-this-world delicious.
I don’t know about you, but the freezing temps and gray landscapes of these cold winter months make me crave fresh meals that brighten up my day. This kale and chickpea salad was created out of my desire to have more make-ahead options with crisp veggies and energizing ingredients that I would actually look forward to eating for lunch.
I’m happy to report that this recipe exceeded my expectations! It’s zesty and vibrant and just overall very flavorful, with earthy, sweet, tart, and salty notes. Each bite also delivers a wonderful mouthfeel, thanks to the crunchy carrots, pumpkin seeds, and kale.
Plus, it’s totally customizable and a meal prep game changer. Kale holds up really well over time, even when massaged and already dressed. Amen!
Ingredients and Substitutions
- Kale: I like curly kale for this recipe, but lacinato (dinosaur/Tuscan) also works well!
- Shredded carrots: Shred one yourself with a hand or box grater or use pre-shredded.
- Chickpeas: I use my Sautéed Chickpeas (Pan Fried) for kale and chickpea salad, but you can also roast them. Use shredded chicken in place of chickpeas if you want a meat option.
- Pumpkin seeds: Use dry roasted and salted shelled pumpkin seeds, also known as pepitas. Substitute sunflower seeds, sliced almonds, walnuts, or any other seed or nut of your preference.
- Dried cherries: Sub dried cranberries, apricots, or dates. If you are wary of added sugar content, look for a brand without added sugar (or with a small amount).
- Feta cheese: You can swap in blue, goat, gouda, cotija, or parmesan cheese. If you need the recipe to be strictly vegetarian, look for an option that’s labeled as such.
- Extra virgin olive oil: I love Partanna brand.
- Lemon juice: Sub apple cider or white wine vinegar.
- Dijon: A whole grain mustard is also a good option.
- Honey: Use maple syrup if that’s what you have.
Instructions
The full recipe card for kale and chickpea salad is at the bottom of the post. Here’s a preview of the steps with photos to guide you.
Cook the chickpeas in olive oil and spices in a cast iron skillet until lightly browned and crispy.
In the meantime, drizzle the kale with a little olive oil or lemon juice and massage until tender. See my tutorial on How to Soften Kale for Salad for more information.
Combine the ingredients in a large bowl.
Pour the dressing on the ingredients. Toss until well-coated.
Storage
Kale and chickpea salad will last in an airtight container in the refrigerator for up to 3 to 4 days, even if it’s already dressed. Kale holds up much better than some other leafy greens, but it will still get softer over time. If you are making the salad ahead of time with the intention of eating it the next day, you can skip the massaging step since the dressing will soften the greens as it sits.
More Salad Recipes
Love this nutritious salad? Check out some others while you’re here:
📖 Recipe
Kale and Chickpea Salad with Feta
Ingredients
Chickpeas
- 1 tablespoon extra virgin olive oil
- 15 ounces chickpeas - drained, rinsed, and patted dry
- 1 teaspoon ground cumin
- ½ teaspoon garlic salt - or garlic powder with a pinch of salt
Salad
- 1 bunch kale - about 10 leaves, stems removed and roughly chopped, about 12 cups loosely packed
- 1 teaspoon extra virgin olive oil
- 1 cup shredded carrots - from about 1 large carrot
- ¾ cup crumbled feta cheese
- ¾ cup pumpkin seeds - shelled, dry roasted and salted
- ½ cup dried cherries
Dressing
- ¼ cup extra virgin olive oil
- 3 tablespoons lemon juice - from about 1 large lemon
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- ½ teaspoon garlic powder
- ¼ teaspoon salt
Instructions
- Warm olive oil in a large cast iron or other skillet. Add the chickpeas and stir to coat. Let them cook for 5 to 7 minutes, stirring only once or twice, until they start to brown. Add the spices, stir to coat, and cook another 5 minutes until browned. Remove from heat.
- Put the kale leaves in a large mixing bowl. Drizzle with 1 teaspoon of olive oil. Massage the leaves between your fingers for 2 to 3 minutes until they are noticeably tender. Avoid over-massaging to prevent mushy leaves. If you are making the salad in advance to eat a day or more later, you can skip the massaging step since the dressing will soften the kale as it sits.
- Add the chickpeas, carrots, feta, pumpkin seeds, and dried cherries.
- In a small bowl or measuring cup, whisk together the olive oil, lemon juice, Dijon mustard, honey, garlic powder, and salt. (Note: This is enough dressing to lightly cover all the leaves. If you prefer more dressing, double the ingredients.)
- Immediately pour over the salad ingredients. Toss until coated. Enjoy!
- Leave a rating or review by tapping the stars on this recipe card (above) or in the comments section (at the end of the post)!
Notes
- Leftovers (with dressing added) will keep in an airtight container in the fridge for up to 3 to 4 days. Kale holds up well, but it will get softer over time.
- If you need the salad to be strictly vegetarian, look for a feta cheese labeled as such.
- Feel free to mix up the cheese, dried fruits, seeds or nuts, etc! I’d love to hear about the combos you create.
- Add tofu, salmon, chicken, or another protein source to make the salad a complete meal.
Barbara Dahm
All the recipes sound yummy. Trying this recipe on Thursday after shopping.