Garbanzo Bean Kale Salad

BY : PUBLISHED : December 29th, 2014 UPDATED: January 27th, 2022

This warm Garbanzo Bean Kale Salad is a hearty and satisfying dish that is easy on the budget, nutritious, and downright delicious! Made of protein-rich garbanzos and vitamin-loaded kale leaves, this super easy salad will be on your plate in just 15 minutes or less. Enjoy it as a light meal, or use it as a side to jazz up your main dish for lunch or dinner.

Easy and Healthy Garbanzo Bean Kale Salad

7 simple ingredients,1 pan, and 3 easy steps – it has all the makings of a quintessential go-to salad! You do not even need a dressing, just finish it with a touch of lemon, and it is a sure-fire winner. This recipe is also a certified nutrient powerhouse! Kale is known as the “Queen of Greens” and is one of the world’s healthiest and most nutritious foods. Garbanzo beans, often known as chickpeas, are high in protein and dietary fiber, which aids digestion. Not only is it tasty and easy, this warm salad is obviously good for you!

We love Garbanzo and Kale together in this recipe. The sautéed beans are slightly crisp on the outside but soft and creamy inside, while the leaves retain a crisp-tender texture. However, this salad is versatile and can be modified to your liking. You can swap kale with other greens like collards, spinach, or mustard greens. You can also add more herbs and spices to amp the flavor of the dish.

Ingredients Needed

  • Extra virgin olive oil – this rich-tasting oil will infuse the right amount of flavor to your salad. You can use other vegetable oil that you have as an alternative.
  • Garbanzo beans –  we used canned garbanzo beans for this recipe. Make sure to drain, rinse, and pat dry chickpeas before cooking. Do not throw away the liquid from the can, though. It is called aquafaba and can be used in different recipes like Roasted Red Pepper Hummus and as an egg replacer for your baked treats!
  • Kale – use the leaves only and discard the stems as they can be hard to chew and have a bitter taste. Before cooking, wash, dry, then cut them into pieces.
  • Water – a splash of water added to the pan will ensure that the kale will not dry out by creating steam.
  • Garlic – this is a very important ingredient as it will give our salad a rich, savory flavor. Add more if you like your salad on the garlicky side.
  • Salt – to taste.
  • Lemon – Aside from giving the recipe a tangy and refreshing taste, it also serves as a natural preservative so your kale can retain its bright green color longer.

How to make Garbanzo Bean Kale Salad

  1.  Using a large pan, heat oil and add the garbanzo beans.  Cook the beans until golden brown.
  2. Add the chopped kale, salt, garlic, and water.  Give it a good mix and cover the pan with a lid.  Remove from heat once it is bright green in color and a bit wilted.
  3. Finish it off with a squeeze of lemon and serve while warm.

Tips and Variations for the Perfect Warm Garbanzo and Kale Salad

  • Make sure that the chickpeas are dried properly before cooking them so they will brown nicely in the pan and get a crisp texture on the outside.
  • It is important to cover the pan once the kale has been added. The water will create steam that will break down the fibrous leaves and help soften them.
  • Fold in some nuts like peanuts, cashews, almonds, just to name a few.  It adds an extra texture and flavor to the salad.
  • To give it an Asian flair of flavors, use sesame oil and sprinkle with sesame seeds as garnish. You can also drizzle the salad with tahini dressing for a nuttier and more oriental taste.
  • If you like to add a punch of heat to your warm salad, you can use a few chili flakes, red chili pepper, or chili powder. Make it as spicy as you want it to be.

Storage Notes

This warm garbanzo and kale salad is best served from pan to plate. Leftovers can be kept in an airtight container in the refrigerator for up to 3 days. You can reheat the salad in the microwave or stovetop. If it has become too dry, just sprinkle a bit of olive oil.

Frequently Asked Questions

  1. Can I use dried garbanzo?  Yes, but you’ll need a longer prep time than using canned chickpeas as you need to cook them first.
  2. Why is my salad bitter?  Kale is most likely to blame for the bitter taste. The taste of kale can be improved by removing the stems and massaging the kale while rinsing. To neutralize the bitterness in this recipe, we used strong flavors such as lemon and garlic.
  3. Can I eat kale raw? Yes, you can, though, at their natural state, the leaves can be tough and dry. Though their robust and earthy are more prominent.
  4. Can I eat this salad cold? This salad is best served warm, but it should still be delicious at room temperature.

 Other Garbanzo Bean and Kale Recipes

  1. Orzo Chickpea Salad – Turn that pantry can of chickpeas into a delightful, summery appetizer or side salad with Mediterranean orzo salad. It may act as a sidekick to almost anything. This dish is ideal for a potluck, BBQ, picnic, or garden party!
  2. Kale and Risotto Slow Cooker Style – This time, let’s take another adventure and make something different with the risotto. Instead of using traditional butter and cream, this recipe uses a lot of super-healthy kale to boost our body with antioxidant and healthful elements. Risotto is a classic Italian comfort dish that is also reasonably priced. This slow-cooker dish is incredibly easy to make!
  3.  Chickpea Sweet Potato Boats – This is my go-to meal when I’m short on ingredients; you’ll only need one sweet potato and a can of chickpeas. This recipe is so simple and tasty that it appears to have taken an entire day to create.
Kale 1 1 scaled

Garbanzo Bean Kale Salad

Stephanie Lundstrom
This warm Garbanzo Bean Kale Salad is a hearty and satisfying dish that is easy on the budget, nutritious, and downright delicious! Made of protein-rich garbanzos and vitamin-loaded kale leaves, this super easy salad will be on your plate in just 15 minutes or less. Enjoy it as a light meal, or use it as a side to jazz up your main dish.
5 from 3 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Dinner, Salad
Cuisine American
Servings 6 servings
Calories 93 kcal
METHOD Stovetop
DIET Vegan

Ingredients
  

  • 2 teaspoons of extra virgin olive oil
  • 1 can of garbanzo beans drained and rinsed
  • 5 handfuls of chopped kale of choice
  • A splash of water
  • 2 minced garlic cloves
  • A few dashes of salt
  • A squeeze of lemon

Instructions
 

  • Heat oil in a large sauce pan and add beans. Cook until beans start to brown.
  • Then add in kale, salt, garlic and water. Mix in and cover until kale is bright green and a little wilted.
  • Remove from heat and squeeze lemon over kale.

Nutrition

Calories: 93kcalCarbohydrates: 13gProtein: 5gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 221mgPotassium: 248mgFiber: 3gSugar: 1gVitamin A: 2759IUVitamin C: 33mgCalcium: 69mgIron: 1mg
Keyword easy vegan meal, fast, garbanzo beans, kale, plant-based, salad, vegan, vegan bean salad, vegan dinner, vegetarian
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

About Stephanie Lundstrom

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