Easy and perfect for meal prep, Kale Salad with Chickpeas takes less than 30 minutes to prepare. It is packed with protein and fiber! Make it ahead of time for a packed lunch or a quick weeknight dinner. High in protein, calcium, and iron. Created by a Registered Dietitian Nutritionist.
You can make this kale chickpea salad in a Mason jar, or ditch the jars and combine the salad and dressing in a large bowl instead! However, layering the ingredients keeps them separate, so they last even longer. Plus, these salad jars are easy to take to work or for on-the-go.
This recipe was inspired by my High-Protein Vegan Lentil Salad Jars on this site and pairs well with these Baked Vegan Crab Cakes.
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👩🏼🌾 Ingredients
Below are some notes about the ingredients from me as an expert in nutrition.
- Dried cranberries add a delectable hint of sweetness to this kale salad.
- Pepitas, hemp seeds, and chickpeas add protein and fiber. Hemp seeds and pepitas have about 9 grams of protein per 3 tablespoon serving. Chickpeas boast 15 grams per 1 cup serving.
- Kale is packed with nutrients, and unlike lettuce, it does not get mushy. This is a delicious way to get your greens!
See the printable recipe card below for quantities.
For the Ginger Carrot Dressing:
- Carrots add vitamin A, a hint of sweetness, and a gorgeous color to this Ginger Carrot Dressing. Shredding them first makes them easier to blend.
- Ginger has anti-inflammatory and antioxidant properties. Because of this, it is thought to boost your overall immunity. This is an irresistible dressing that's also extremely good for your health!
See the printable recipe card below for quantities.
🥬 Substitutions
- Kale - Kale is a hearty green that holds up well over time. However, you can also use spinach or arugula.
- Chickpeas - Use white, black, or pinto beans instead.
- Hemp seeds - These are exceptionally rich in protein but can be expensive. Feel free to omit them entirely or substitute a different seed of your choice.
- Pepitas (shelled pumpkin seeds) - Use chopped nuts or a different seed instead.
- Dried cranberries - use dried cherries, golden raisins, or Thompson raisins instead for a hint of sweetness
- Nuts and seeds - Load your kale salad Mason jars with your choice of chopped nuts and seeds. Just stick to the quantities listed in the recipe card.
📖 How to Make Kale Salad with Chickpeas
This is an overview. The full instructions are in the recipe card below.
Make this Kale Chickpea Salad in a Mason jar or a large bowl. If you make this in a bowl, chop your veggies ahead of time for a quick weeknight dinner.
Step 1. Make the dressing: Shred the carrots for the dressing and salad. Add 1 cup of the shredded carrots to a blender with olive oil, rice vinegar, maple syrup, toasted sesame oil, lemon juice, and lemon zest. Blend until smooth. Adjust salt and lemon juice to taste.
Step 2. For the jars: Add the kale salad ingredients to 3 (32-ounce) jars in layers. Add one-third of the dressing, ¾ cup shredded carrots, 1 cup bell pepper, 1 cup chickpeas, 2 cups kale, ⅓ cup dried cranberries, ⅓ cup pepitas, and 1 ½ tablespoons hemp seeds to each jar. Cover and refrigerate for 4 to 5 days.
If you do not need to meal prep this salad for on-the-go, combine the kale, chickpeas, and remaining ingredients in a large bowl instead. Add the Ginger Carrot Dressing and mix well to combine.
Try these High-Protein Chickpea Quinoa Salad Jars on my website. Check out my Vegan Salad Recipes page for even more meal prep ideas.
💡 Expert Tips
- Add the ingredients to the jar in the order specified in the recipe for best results. Add the dressing first so the other ingredients do not get mushy.
- Give the jar a good shake before inverting, and use a spoon to scoop out any remaining dressing. You can also keep the dressing on the side for serving your jars. Pack it in single-serve containers for on-the-go.
- Roast the chickpeas for a tasty crunch. Toss them with olive oil, paprika, garlic powder, and salt. Roast at 425ºF for about 15 minutes or until crispy and golden.
- One (32-ounce) Mason jar serves 2 people.
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🙋🏽♀️ Recipe FAQs
Refrigerate the Kale Chickpea Salad in mason jars, lid-side up, for up to 4 to 5 days.
To fit this salad into jars in equal amounts without leftovers, the combined jar capacity must equal 96 ounces. For example, you can use eight (12-ounce) jars, six (16-ounce) jars, and so on.
Choose a jar with a well-sealing lid and large enough to fit your needs. If it's too small, you won't have space to shake your salad to mix the ingredients. 24-ounce and 32-ounce jars work well. Look for a jar made with sturdy glass. Reputable brands include Ball Mason, Paksh Glass Mason Jars, Kilner Glass Container, and KAMOTA Mason Jars.
🍽 Related Recipes
📖 Recipe
Kale Salad with Chickpeas
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Ingredients
- 3 ¼ cups shredded carrots (about 5 to 6 medium-large carrots)
For the ginger carrot dressing:
- ⅓ cup extra-virgin olive oil
- ⅓ cup rice vinegar
- 1 inch knob ginger peeled, roughly chopped (or 1 tablespoon grated)
- 1 medium lemon zest plus 2 tablespoons juice
- 2 teaspoons toasted sesame oil
- 1 tablespoon maple syrup
- ¼ teaspoon salt or to taste
For the salad:
- 3 cups chopped red bell pepper (about 2 medium)
- 30 ounces canned chickpeas drained, and rinsed (or 3 cups cooked)
- 6 cups chopped curly kale (about 9 stems)
- 1 cup dried cranberries or golden raisins (preferably unsweetened) optional
- 1 cup raw pepitas optional
- 4 ½ tablespoons hemp seeds optional
Instructions
- Make the dressing: Add 1 cup shredded carrots (about 2 medium-large carrots), olive oil, rice vinegar, ginger, zest 1 lemon, 2 tablespoons lemon juice, maple syrup, toasted sesame oil, and salt to a blender. Blend on high until smooth. Adjust lemon juice, and salt to taste.
- Make jars (optional): Place 3 (32-ounce) mason jars in a row. To each jar, add ¼ cup plus 1 tablespoon dressing, or divide the dressing between the 3 jars evenly. Then add ¾ cup shredded carrots, 1 cup bell pepper, 1 cup chickpeas, 2 cups kale, ⅓ cup dried cranberries, ⅓ cup pepitas, and 1 ½ tablespoons hemp seeds. Cover and refrigerate up to 4 days.
- For serving:Jars: Shake the jar. Invert and shake it over a medium bowl. Use a spoon to remove any remaining dressing. Mix well to combine. Add salt, pepper, and more lemon juice to taste. Skip the jars and combine the salad and dressing in a large bowl instead. Add salt, pepper, and more lemon juice to taste.
Notes
- Add the dressing first so the other ingredients do not get mushy.
- This dressing will stick to the bottom after some time. Give the jar a good shake before inverting, and use a spoon to scoop out any remaining dressing. You can also keep the dressing on the side for serving. Pack it in single-serve containers for on-the-go.
- Roast the chickpeas for a tasty crunch. Toss them with olive oil, paprika, garlic powder, and salt. Roast at 425ºF for about 15 minutes or until crispy and golden.
- Fill three (32-ounce) mason jars (each jar equals two servings). Or you can use any size canning jar you desire.
- To fit this salad into jars in equal amounts without leftovers, the combined jar capacity must equal 96 ounces. For example, you can use eight (12-ounce) jars, six (16-ounce) jars, and so on.
- Storage: Jars: Refrigerate Kale Chickpea Salad mason jars, lid-side up, for up to 4 to 5 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Erica says
Hi! Will Dino kale work as well? Just made one of your other recipes and it was DELICIOUS. Excited to try this one
Nisha Melvani says
Yes! It will work. Thank you.
Stephanie says
For this kale chickpea cranberry salad is your nutritional information per serving (jar) or for the entire salad? Almost 1000 cal seems high for a serving.
Nisha Melvani says
Hi Stephanie,
The nutrition estimates are for 1 jar. Each jar serves 1 to 2 people. Have a great day.
Primla Goddard says
Great way to increase your in take of high protein. The other plus is that these jars keep everything fresh.
Love this recipe ❤️
Nisha Melvani says
Thanks. They are so convenient. Enjoy!
Neena Chandiramani says
Kale salad in a novel presentation - I love it 😍
Nisha Melvani says
They look beautiful! Enjoy:)