Kale Chickpea Salad with Cranberries

Name: Kale Chickpea Salad with Cranberries
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: 3 1/4 cups shredded carrots ((about 5 to 6 medium-large carrots)); 1/3 cup extra-virgin olive oil; 1/3 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; 1/4 teaspoon salt (or to taste); 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 1/2 tablespoons hemp seeds (optional)

👩🏼‍🌾 Ingredients

Kale, chickpeas, shredded carrots, red bell pepper, hemp seeds, dried cranberries, and pepitas in white bowls.

Ingredients for Kale Chickpea Salad with Cranberries.

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 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!

Shredded carrots, olive oil, ginger, lemon, toasted sesame oil, rice vinegar, and maple syrup in glass containers on a white marble board.

Ingredients for 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 recipe card 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 with 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

Load your kale salad mason jars with your choice of chopped nuts and seeds. Just stick to the quantities listed in the recipe card.

📖 Instructions

Make this Kale Chickpea Salad with Cranberries in a mason jar or a large bowl. If you make this is a bowl, chop your veggies ahead of time for a quick weeknight dinner.

Ginger Carrot Dressing in a glass measuring cup.

Step 1. Make the dressing: Shred the carrots for the dressing and salad. Add 1 cup of the shredded carrots to a blender with the olive oil, rice vinegar, maple syrup, toasted sesame oil, lemon juice, and lemon zest. Blend until smooth. Adjust salt, and lemon juice to taste.

Ginger carrot dressing, shredded carrots, red bell pepper, chickpeas, kale, dried cranberries, pepitas and hemp seeds in a mason jar.

Step 2. Fill the jars: Add the kale salad ingredients to 3 (32-ounce) jars in layers. To each jar, 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. Cover and refrigerate for 4 to 5 days.

Ginger carrot dressing, shredded carrots, red bell pepper, chickpeas, kale, dried cranberries, pepitas and hemp seeds in a mason salad jars and white bowl.

You can also make this Kale Chickpea Salad in a large bowl.

If you do not need to meal prep this dish 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.

💡 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.

The 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 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 1 to 2 people.

🙋🏽‍♀️ Recipe FAQs

How long do the mason jars last in the fridge?

Refrigerate the Kale Chickpea Salad with Cranberries in mason jars, lid-side up, for up to 4 to 5 days.

Can I use a different size jar?

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.

What are the best jars for salads?

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.