Welcome to FitFine24 — your number-one source for Fitness Tips, Healthy Recipes & Lifestyle Inspiration. So in anticipation of the hot weather, today we are bringing to you Roasted Chickpea and Kale Salad. This gives you that great flavorand remains aligned with your health goals and fitness goals. Read on to learn more about what this dish can do, how to cook it, and why you should have it as part of your weekly elbow meat-loving menu.
You Are Going to Love This Roasted chickpea and kale salad Recipe
Chickpeas
The chickpea also known as the garbanzo bean is a great plant-based source of protein and fiber. Some of the benefits they provide include:
Rich in Protein: Offering roughly 15 grams of protein per cup, chickpeas are one of the best muscle diet foods for those who engage themselves in regular physical activity meant at the repair and growth process.
High Fiber:Chickpeas are a good source of dietary fiber which, besides being important for digestive health, has also been shown to make you feel fuller21.
Vitamins & Minerals: A good source of Iron, magnesium, and vitamin b6, chickpeas not only promote good health but can also lift your energy.
Kale
Kale is the one superfood that deserves the name. Benefits of this leafy-green.
Kale is Low in Calories but Loaded with Nutrients:With only 33 calories per gram about 1 cup raw, kale makes it easy to add greens and nutrients to your diet.
Antioxidant Power: High on the ORAC scale, kale is perfect for fighting oxidative stress and reducing inflammation with super antioxidants namely quercetin and kaempferol.
Kale helps in bone health & calcium absorption due to its rich vitamin K content.
Roasted Chickpea and Kale Salad
Ingredients
For the Salad:
1 15 oz can chickpeas, drained and rinsed
Ingredients: 1 bunch of kale (remove stems and chop leaves)
1 cup cherry tomatoes, halved
1 avocado, diced
1/4 red onion, thinly sliced
Optional: 1/4 cup Feta cheese
2 tablespoons olive oil
Salt and pepper, to taste
For the Dressing:
3 tablespoons tahini
2 tablespoons lemon juice
Tablespoon or honey of maple syrup
1 – 2 tablespoons water (for thinning)
Salt and pepper, to taste
Instructions
Step 1: Preheat the Oven-Set your oven to 400°F (200°C).
Broil Chickpeas: Drizzle the chickpeas drained over a baking tray covered with parchment paper. Top with 1 tablespoon olive oil, salt, and pepper. Roast for 20-25 minutes until golden and crispy, shaking the pan halfway through to cook evenly.
Massage the Kale: Place chopped kale in a large bowl while the chickpeas are roasting. Prepare the kale by drizzling with 1 tbsp of olive and then a pinch of sea salt and simply massage the leaves for a few moments until they begin to soften.
Mix in the chickpeas:When the chickpeas are roasted through, add them to the kale bowl. Add cherry tomatoes, avocado, red onion, and feta.
Prepare the Dressing: Whisk together tahini, fresh lemon juice, maple syrup, and water until desired consistency. Season with salt and pepper.
Serve: Drizzle the dressing over the salad ingredients and toss lightly. Your roasted chickpea and kale salad is ready for you to devour all of the nutrient power!
Nutritional Benefits
It sure is a powerhouse of a meal: Roasted Chickpea & Kale Salad. Nutrition estimates per serving — 4 servings
Calories: Approximately 320
Protein: 12g
Contains 18g of Fat The Good Fats — Olive Oil and Avocado
Carbohydrates: 30g
Fiber:10g
Perfect Pairings
To turn this salad into a hearty meal, try serving it with:
Chargrilled Chicken or Tofu: to bump up the protein, go with Chargrilled Chicken or Marinated Tofu.
Whole Grain: Pair with quinoa, farro, or brown rice to increase the carbohydrate portion & Improve fill-up.
Light soup vegetable or lentils pairs nicely with the salad for a welcome comforting effect.
Meal Prep Tips
Roasted Chickpea and Kale Salad, perfect for meal prep To help you through your week, here I am suggesting some tricks.
Batch Cook: Roasted chickpea and kale salad in a big tray to keep in the fridge for weekly meals. They also work well for snacking on their own.
How To Store It: The salad layers and dressing need to be stored separately until mealtime.
Jar Your Green: Instead of a Tupperware container, layer your salad in jars for quick and easy meals to take on the go. Add the dressing at the bottom, heavy stuff like chickpeas, and then add kale/veggies on top.
Why this Salad Suits Your Fit Goals
There is nothing complex and plain in eating healthy. Like their Roasted Chickpea & Kale Salad, which is a meal that you would love and enjoy knowing benefits your fitness journey. By participating in protein, healthy fats, and fiber it leaves you satiated and provides your body with the nutrients it needs to keep its energy all day long.
Conclusion
We at FitFine24 are firm advocates of a good overall diet for fitness. If you are looking for something amazing full of great ingredients, then I highly recommend giving this Roasted Chickpea and Kale Salad a whirl! Magically easy to make and adapt because it can cater to whatever you like.
So why not take the floral salad for a spin? Our goal here is to provide you with healthy options whether you are meal-prepping for the week or just need something light and refreshing for a quick lunch, this recipe is sure to become one of your favorites. We want you to show us your best work by using the hashtag FitFine24 and sharing it with us on social media, we love to see how our community lives well!
