Chickpea and Kale summer salad


Chickpeas are a great source of protein and fibre. They also feed the good bacteria in our gut leading to a more diverse microbiome – this is so important for our overall health and wellbeing. I generally recommend trying to avoid too many canned foods, but keeping a couple of BPA free cans of chickpeas in the pantry is a convenient and economical way to boost your nutrient and ensure you always have a quick meal on standby.

I like to use kale in this recipe along with whatever other veggies and herbs I have on hand. Kale is a very nutrient dense vegetable, it is rich in Vitamin A, K, C, B6, potassium and alpha linolenic-acid (great for your brain). However, for my client’s with low thyroid function, I recommend replacing the kale with baby spinach or rocket to avoid eating too many goitrogens. Alternately you can macerate the kale in a little lemon juice and olive oil to reduce the goitrogen levels.

Seeds are such an underutilised food. They are economical and rich in vitamins, minerals, fibre and good fats, they also add a lovely crunch to your meals. I like to use pumpkin seeds as they are an excellent source of zinc, which is not readily available in many foods, especially if you follow a plant based diet.

For the salad dressings I use a combination of lemon juice, a splash of apple cider vinegar and macadamia nut oil. But again substitute this for an alternately combination of acidity and good fats that you like and have on hand. You can even mash in an avocado!

Don’t be shy with the salt for this recipe, it really brings out the flavour of the kale and herbs. I use approximately ¼ of a teaspoon, saying that I don’t usually measure it, I go by taste. Salt will help bring out the sweetness in the capsicum and tomatoes too.

Ingredients

1 bunch of organic kale, stalks removed and roughly chopped

1 can of chickpeas, drained and rinsed

1 red capsicum, roughly chopped

1 yellow capsicum, roughly chopped

1 Lebanese cucumber, seeds removed and roughly chopped

1 – 2 handfuls of cherry tomatoes quartered

2-3 stalks of celery, roughly chopped

2 tablespoons of sunflower or pumpkin seeds, whole or roughly chopped

¼ of a red onion finely chopped (optional)

1 -2 cups of mixed fresh herbs, roughly chopped. I use what I have on hand. Basil, parsley and dill make a delicious combination.

¼ of a teaspoon of good quality salt

Dressing:

1 tablespoon of apple cider vinegar

3-4 tablespoons of lemon juice

3-4 tablespoons of cold pressed macadamia nut oil

Simple add all of the chopped ingredients into a large bowl and top with the salad dressing. Combined gently with your hands of a serving soon. It is that simple.

To finish top with finely grated rind of the lemon.

Enjoy!




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