This Chickpea and Kale Glow Bowl is a vibrant and healthy meal that’s packed with flavor and texture. This vegetarian option features tender chickpeas, earthy kale, and a zesty lemon dressing, making it a delicious and satisfying dish that’s perfect for a light lunch or dinner.
Imagine a colorful bowl filled with bright greens, flavorful chickpeas, and a tangy dressing, creating the perfect balance of taste and nutrition.
Recipe Details
- Flavor Profile: Earthy, zesty, and slightly savory with a bright, lemony finish.
- Textures: Tender chickpeas, slightly softened kale, with a creamy dressing.
- Total Time: Approximately 35 minutes
- Difficulty: Easy, with minimal cooking skills required.
What You’ll Need
This recipe is all about freshness and simplicity. You’ll need hearty kale and protein packed chickpeas as the base, the perfect pairing. The bright lemon dressing ties it all together with a zesty kick.
Ingredient Notes
- Chickpeas – These little legumes are the star of the show, providing protein and a delightful texture. Canned chickpeas work perfectly for this recipe, making it quick and easy.
- Curly Kale – Choose fresh curly kale for this recipe. It holds up well to the dressing and adds a slight bitterness that balances the other flavors.
- Olive Oil – The foundation of our zesty dressing. Use a good quality extra virgin olive oil for the best flavor.
- Lemon – Freshly squeezed lemon juice is crucial for the dressing, providing the vibrant acidity.
- Garlic – Adds a pungent and aromatic depth to the dressing.
- Salt & Black Pepper – Essential for seasoning and enhancing all the flavors.
Add-ins and Substitutions
- Add a Grain: Serve your bowl with a grain like quinoa, brown rice, or couscous for extra substance.
- Add Seeds: Sprinkle in toasted pumpkin seeds or sunflower seeds for a bit of crunch.
- Spice it Up: Add a pinch of red pepper flakes to the dressing for a touch of heat.
- Add Other Veggies: Feel free to mix in other salad ingredients like cucumber, red onion, or bell peppers.
How to Make Chickpea and Kale Glow Bowls
This recipe comes together quickly and easily.
- Prep the Kale: Remove the tough stems from 1 bunch of curly kale and roughly chop the leaves.
- Make the Dressing: In a small bowl, whisk together 3 tablespoons of extra virgin olive oil, 2 tablespoons of freshly squeezed lemon juice, 1 minced clove of garlic, 1/4 teaspoon of salt, and a pinch of black pepper.
- Massage the Kale: Pour the dressing over the chopped kale and use your hands to massage the dressing into the leaves for 2-3 minutes, until the kale starts to soften. Pro-Tip: Massaging the kale helps to break down the fibers, making it more tender and easier to eat.
- Assemble the Bowls: Drain and rinse 1 (15-ounce) can of chickpeas. Add the chickpeas to the kale, gently tossing to combine.
- Serve: Divide the mixture among bowls and serve immediately.
Recipe Tips
- For the best flavor, use fresh lemon juice instead of bottled.
- Don’t over-dress the kale. You want it coated, not swimming in dressing.
- If you’re not eating the bowls right away, store the dressed kale and chickpeas separately and combine just before serving.
- Massage the kale well to help remove some of the bitterness.
- Adjust the amount of salt and pepper in the dressing to your liking.
FAQs
- Can I use different types of kale?
Yes, you can substitute the curly kale with other types of kale, like lacinato kale (also known as dinosaur kale), but it might require a little more massaging to soften it. - Can I make the dressing ahead of time?
Yes, the lemon dressing can be made a day or two in advance and stored in the refrigerator in an airtight container. - How can I add more protein?
You can easily add more protein by adding a handful of toasted nuts, seeds or a scoop of cooked quinoa or farro. - Can I add other vegetables?
Absolutely! Feel free to add other raw veggies like chopped bell peppers, cucumbers, or red onion.
Serving Suggestions
- Serve with crusty bread: A side of warm, crusty bread is perfect for soaking up the delicious dressing.
- Add some protein: Add grilled chicken or tofu for a heartier meal.
- Serve it as a side: This salad makes a great side dish for grilled fish or meats.
- With a creamy sauce: A dollop of hummus or a tahini dressing pairs perfectly with the chickpeas and kale.
Make This Recipe in Advance
The lemon dressing can be made up to 2 days in advance and stored in the refrigerator. The kale and chickpeas can also be prepped a few hours ahead of time. Just massage the kale and add the dressing when you’re ready to serve to keep it from getting soggy.
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Chickpea and Kale Glow Bowl Recipe
- Total Time: 35 minutes
- Yield: 2 servings 1x
Description
This Chickpea and Kale Glow Bowl is a vibrant and healthy meal that’s packed with flavor and texture. This vegetarian option features tender chickpeas, earthy kale, and a zesty lemon dressing, making it a delicious and satisfying dish that’s perfect for a light lunch or dinner.
Ingredients
Glow Bowl (Salad)
2 tablespoons olive oil
one 15-ounce can low-sodium chickpeas, garbanzo beans, drained, rinsed, and patted dry
1 ½ cups shredded carrots
1 cup sugar snap peas
2 to 3 green onions, sliced into thin rounds
5 cups lacinato kale, trimmed into bite-sized pieces with coarse ribs removed (4 to 5 huge handfuls)
2 cups cooked rice, I use one 8.5-ounce packet of precooked brown basmati rice; substitute with quinoa, couscous, bulgur, or your favorite grain
1 teaspoon kosher salt, or to taste
½ teaspoon freshly ground black pepper, or to taste
1 ripe Hass avocado, sliced thin vertically or small cubes, divided
Lemon Tahini Dressing
¼ cup tahini, heaping
3 tablespoons lemon juice
2 tablespoons honey, use agave or maple syrup to keep vegan
1 tablespoon apple cider vinegar
1 teaspoon kosher salt, or to taste
½ teaspoon freshly ground black pepper, or to taste
garlic, optional and to taste
2 tablespoons water, or as needed to thin to desired consistency
Instructions
Make the Glow Bowl Salad
Heat oil in a large skillet. Add chickpeas, carrots, snap peas, and green onions. Cook over medium-high heat until vegetables soften, about 4 to 5 minutes, stirring occasionally.
Add kale. Cover for 2 to 3 minutes, or until the kale wilts.
Add cooked rice, salt, and pepper. Stir to combine. Set aside.
Make the Lemon Tahini Dressing
Whisk all dressing ingredients together in a medium bowl, adding water as needed. Taste and adjust seasonings.
Divide salad and avocado among bowls. Drizzle with dressing.
Notes
For the best flavor, use fresh lemon juice instead of bottled.
Don’t over-dress the kale. You want it coated, not swimming in dressing.
If you’re not eating the bowls right away, store the dressed kale and chickpeas separately and combine just before serving.
Massage the kale well to help remove some of the bitterness.
Adjust the amount of salt and pepper in the dressing to your liking.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Cuisine: American
Nutrition
- Calories: 350
- Fat: 20g
- Carbohydrates: 35g
- Protein: 10g
