Kale Caesar Salad with Roasted Chickpeas

Name: Kale Caesar Salad with Roasted Chickpeas
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 4 cups kale (de-stemmed and finely chopped); 1 tsp olive oil (for massaging kale); ½ cup cherry tomatoes (halved); 2 tbsp Parmesan cheese (grated ); ¾ cup chickpeas (canned, drained, rinsed, and patted dry); ½ tsp olive oil; ¼ tsp smoked paprika; ¼ tsp garlic powder; 1 pinch salt; 1 pinch black pepper; 2 tbsp Greek yogurt (plain); 1 tbsp olive oil; 2 tsp Dijon mustard; 1 clove garlic (minced or grated); 2 tsp lemon juice; 1 tbsp Parmesan cheese (grated ); 1 pinch salt; 1 pinch pepper; ¼ tsp anchovy paste (optional)

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This high-protein, vegetarian Kale Caesar Salad features crunchy roasted chickpeas and a creamy, Greek yogurt-based dressing—perfect for a heart-healthy and diabetes-friendly meal. This easy recipe requires just 10 minutes prep time and 20 minutes cook time, making it great for weekday lunches or light dinners.

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Preparation Level 30 Minutes or Less, Quick & Easy

Servings 2

Preparation 10

Cook 25

Total 35

Why Diabetes Friendly?

Non-Starchy Base: Kale is high in fiber, vitamins, and has negligible impact on blood sugar.
Low Glycemic Chickpeas: Roasted chickpeas offer plant-based protein and fibre, helping stabilize glucose levels.
No Added Sugar: The dressing uses Greek yogurt and Dijon mustard without any hidden sugars.
Healthy Fats in Moderation: Olive oil and Parmesan provide satiating fats that help slow digestion.
Portion-Controlled Carbohydrates: Only ¾ cup of chickpeas spread over two servings makes this lower in total carbs.

Equipment

▢
Baking sheet (or air fryer)
▢
Salad mixing bowl
▢
Small mixing bowl (for dressing)
▢
Paper towels or clean kitchen towel (for drying chickpeas)

Ingredients

For the salad:

▢ kale (de-stemmed and finely chopped) 4 cups
▢ olive oil (for massaging kale) 1 tsp
▢ cherry tomatoes (halved) ½ cup
▢ Parmesan cheese (grated ) 2 tbsp

For the roasted chickpeas:

▢ chickpeas (canned, drained, rinsed, and patted dry) ¾ cup
▢ olive oil ½ tsp
▢ smoked paprika ¼ tsp
▢ garlic powder ¼ tsp
▢ salt 1 pinch
▢ black pepper 1 pinch

For the creamy Caesar dressing:

Cooking Tips

Massage the kale thoroughly to make it more tender and palatable—this enhances texture and flavour.
Dry chickpeas well before roasting to get that crispy texture—moisture will make them steam instead of crisp.
For extra crunch, let roasted chickpeas cool completely before topping the salad.
Add a boiled egg for extra protein and satiety—great for lunch.
Substitute anchovy paste with capers or miso paste if avoiding fish or seeking a vegetarian version.
Use baby kale if you prefer a more delicate green that requires less massaging.

Instructions

Preheat oven (or air fryer) to 400°F (200°C). Pat chickpeas dry with paper towels or a clean kitchen cloth.
¾ cup chickpeas
Toss chickpeas with olive oil, smoked paprika, garlic powder, salt, and pepper. Roast for 20–25 minutes (or air fry for 10–12 minutes), shaking halfway, until crisp.
½ tsp olive oil, ¼ tsp smoked paprika, ¼ tsp garlic powder, 1 pinch salt, 1 pinch black pepper
Add chopped kale to a large bowl with 1 tsp olive oil and a small pinch of salt. Massage with your hands for 1–2 minutes until it softens and darkens in colour.
4 cups kale, 1 tsp olive oil
In a small bowl, whisk together Greek yogurt, olive oil, Dijon mustard, garlic, lemon juice, Parmesan, and anchovy paste (if using). Season with salt and pepper.
2 tbsp Greek yogurt, 1 tbsp olive oil, 2 tsp Dijon mustard, 1 clove garlic, 2 tsp lemon juice, 1 tbsp Parmesan cheese, 1 pinch salt, 1 pinch pepper, ¼ tsp anchovy paste
Toss the massaged kale with the dressing until well coated. Add tomatoes and toss gently again. Top with roasted chickpeas and a sprinkle of extra Parmesan, if desired.
½ cup cherry tomatoes, 2 tbsp Parmesan cheese

FAQ

Can I make this salad ahead of time?
Yes, you can massage and dress the kale ahead, but wait to add the roasted chickpeas just before serving so they stay crispy.
Is this suitable for vegans?
No, but it can easily be made vegan by omitting the Parmesan and anchovy paste and using a plant-based yogurt alternative.
How long do roasted chickpeas stay crispy?
They’re best fresh but can be stored in an airtight container for 1–2 days, though they may lose some crunch.
Can I use store-bought Caesar dressing?
Yes, but homemade dressing keeps sodium and added sugars lower—ideal for diabetes and heart health.
Is kale better raw or cooked for digestion?
Massaging raw kale makes it easier to digest; cooking softens it even more but changes its texture and flavor.
Can I substitute kale with another leafy green?
Absolutely—spinach or romaine both work well; spinach is tender and romaine gives a traditional Caesar texture.

Nutrition

Per serving

Calories: 259.4kcal

Carbohydrates: 22.6g

Fiber: 7.1g

Sugar: 5g

Fat: 14.5g

Saturated Fat: 2.9g

Trans Fat:

Protein: 11.9g

Nutrition Facts

Kale Caesar Salad with Roasted Chickpeas

Serving Size

2 cups

Amount per Serving

Calories

259.4

% Daily Value*

Fat

14.5

Saturated Fat

2.9

Cholesterol

6.5

Sodium

278.4

Potassium

468.7

Carbohydrates

22.6

Fiber

7.1

Sugar

Protein

11.9

Vitamin C

Vitamin D

0.1

µg

Calcium

255.7

Iron

3.1

Magnesium

56.2

Zinc

1.5

* Percent Daily Values are based on a 2000 calorie diet.

Kale Caesar Salad with Roasted Chickpeas

Why Diabetes Friendly?

Equipment

Ingredients

For the salad:

For the roasted chickpeas:

For the creamy Caesar dressing:

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

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