⏱ 35 min totalKale Salad with Chickpeas
Per 1 serving · 375 g · 17 ingredients
of a 2,000 cal day
- Protein24g18% of calories
- Carbs38g28% of calories
- Fat32g54% of calories
- ✓ Cholesterol free
At a glance
One serving of Kale Salad with Chickpeas (375 g) has 511 calories, with 24 g of protein, 38 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (49% DV), dietary fiber (41% DV) and Vitamin A (86% DV). Keep an eye on sodium and saturated fat, which provide 77% and 24% of the daily value.
High in
20%+ of the daily value
- Protein49%
- Dietary fiber41%
- Vitamin A86%
- Vitamin C136%
- Vitamin E29%
- Vitamin K602%
Good source of
10–19% of the daily value
- Thiamine19%
- Pantothenic acid16%
- Choline10%
- Selenium11%
Watch
20%+ of the daily value
- Sodium77%
- Saturated fat24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ cup, chopped Kale- 🥄¹⁄₁₆ tsp Salt
½ tsp Garlic powder
½ tsp Onion powder
½ tsp Paprika
¼ tsp Chili powder- 🥄¼ tsp. Lemon pepper seasoning
¼ pinch Cayenne pepper
2 oz Tempeh
1 tbsp Olive oil
½ cup Chickpeas
¼ cup grated Carrots
½ tbsp Sesame seeds
¹⁄₁₆ cup Rice wine vinegar
1 tbsp Tamari soy sauce
½ tbsp Sesame oil
¼ tbsp Ginger root
Directions
- 1
Blanch the kale in salted boiling water for about 30 seconds, then run under cold water and drain. Once cooled, squeeze out excess water and set aside.
- 2
Preheat the oven to 425°F.
- 3
Mix all the spices for the tempeh in a small bowl.
- 4
Pour olive oil into a small bowl. Slice the tempeh thinly, dip each slice in the oil, and arrange on a parchment-lined baking sheet. Sprinkle with spices to coat one side.
- 5
Bake the tempeh in the preheated oven for about 20 minutes, until golden brown and crispy. Monitor closely to prevent burning.
- 6
In a bowl, combine chickpeas, carrots, and sesame seeds.
- 7
In a glass jar, combine rice vinegar, soy sauce, sesame oil, and fresh ginger. Close the lid and shake well. Pour over the salad and toss to coat.
- 8
Crumble the tempeh on top just before serving. Enjoy!
Vitamins & minerals
Amounts for 1 serving (375 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 771 μg | 86% |
| Vitamin C | 123 mg | 136% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 723 μg | 602% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 86% |
| Folate (B9) | 201 μg | 50% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 53 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 324 mg | 32% |
| Iron | 6 mg | 76% |
| Potassium | 1,123 mg | 24% |
| Magnesium | 158 mg | 38% |
| Phosphorus | 418 mg | 60% |
| Zinc | 3 mg | 24% |
| Copper | 2 mg | 246% |
| Manganese | 3 mg | 114% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,030 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 8,638 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.4 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 511 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 97minWalking (3.5 mph)
- 61minCycling (moderate)
- 43minRunning (6 mph)
- 72minSwimming laps
Common questions
How many calories are in Kale Salad with Chickpeas?
One serving of Kale Salad with Chickpeas (1 serving) has 511 calories, which works out to 136 calories per 100 g. That is about 26% of a 2,000-calorie day.
Are Kale Salad with Chickpeas high in protein?
It provides a solid 24 g of protein per serving (49% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Kale Salad with Chickpeas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kale Salad with Chickpeas?
1779 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kale Salad with Chickpeas?
4.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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