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Kale chickpea salad with title reading Tender Kale Garbanzo Bean Salad Recipe for Meal Prep
Good Fork Daily Editorial Kitchen

Tender Kale Garbanzo Bean Salad Recipe for Meal Prep

5 from 1 vote
A meal-prep kale and chickpea salad with crisp vegetables and creamy lemon-tahini dressing.
Prep Time 30 minutes
Resting 10 minutes
Total Time 40 minutes
Servings: 8 servings
Course: Lunch, Salad
Cuisine: Mediterranean-Inspired
Calories: 280

Ingredients
  

Salad
  • 10 ounces kale thick stems removed, 280 grams before stemming
  • 2 15-ounce cans chickpeas or garbanzo beans rinsed and drained, about 510 grams drained
  • 1 cup carrot shredded, 100 grams
  • 1 cup red cabbage finely shredded, 90 grams
  • 1 medium red bell pepper thinly sliced, about 150 grams
  • 1/2 cup flat-leaf parsley chopped, 20 grams
  • 1/3 cup sunflower seeds toasted, 45 grams
Lemon-tahini dressing
  • 1/3 cup tahini stirred smooth, 80 grams
  • 1/4 cup fresh lemon juice 60 grams
  • 2 tablespoons extra-virgin olive oil 27 grams
  • 1 tablespoon maple syrup 20 grams
  • 1 teaspoon Dijon mustard 5 grams
  • 1 small garlic clove finely grated
  • 1/2 teaspoon ground cumin
  • 3/4 teaspoon fine salt
  • 1/4 teaspoon black pepper
  • 3 to 5 tablespoons cold water as needed

Equipment

  • Salad spinner
  • Clean kitchen towels
  • Cutting board
  • Chef's knife
  • Colander
  • Large mixing bowl
  • Whisk
  • Broad salad spoons

Method
 

  1. Rinse kale, spin and towel-dry until no water remains.
  2. Remove thick center stems and slice leaves into 1/4-inch ribbons.
  3. Rinse chickpeas until runoff is clear, drain 2 minutes and blot on a towel.
  4. Whisk tahini, lemon, oil, maple, Dijon, garlic, cumin, salt and pepper; add cold water 1 tablespoon at a time until pourable.
  5. Add exactly 2 tablespoons dressing to kale and massage 60 to 90 seconds, stopping when darker and reduced by one-quarter.
  6. Add chickpeas, carrot, cabbage, bell pepper and parsley; toss with broad spoons.
  7. Add half the remaining dressing, toss and rest 10 minutes; add more only until lightly coated.
  8. Scatter sunflower seeds over portions immediately before serving.

Notes

  • Remove thick kale stems and dry leaves completely.
  • Massage with only 2 tablespoons dressing.
  • Stop after 60 to 90 seconds or a 25% volume drop.
  • Thin tahini with cold water gradually.
  • Add remaining dressing in stages.
  • Store seeds separately; refrigerate salad up to 4 days.
  • Contains sesame; Dijon may contain sulfites depending on brand.
  • This recipe was developed through culinary research and editorial review.