Simple Kale Salad Meal Prep

Name: Simple Kale Salad Meal Prep
Prep time: 17 min
Total time: 17 min
Yield: 4
Cuisine: Healthy
Ingredients: 1 bunch Kale (large, raw, stems removed and chopped); 1 can (15 oz) Chickpeas (drained and rinsed); 1 cup Cherry Tomatoes (halved); 1/2 medium Cucumber (diced); 1/4 small Red Onion (thinly sliced (optional)); 3 tbsp Olive Oil (extra virgin, for dressing); 2 tbsp Lemon Juice (fresh, for dressing); 1 tsp Dijon Mustard (for dressing); 1/2 tsp Maple Syrup (or honey, for dressing); 1/2 tsp Salt (or to taste, for dressing); 1/4 tsp Black Pepper (or to taste, for dressing)

This recipe provides a quick and healthy guide for preparing a simple kale salad, perfect for meal prepping throughout the week. It features tender massaged kale, protein-packed chickpeas, fresh vegetables, and a zesty lemon vinaigrette, making it an ideal easy lunch or light dinner option.

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Ingredients Laid Out

Recipe Information

17m

Prep Time

Cook Time

17m

Total Time

Servings

Easy

Healthy

English

Nutrition (per serving)

250

Calories

10g

Protein

30g

Carbs

12g

Fat

Massaging Kale

Ingredients

Servings: 4

💡 Tip: Check off ingredients as you add them to keep track of your progress!

Finished Salad in Bowl

Instructions

0/6 completed

1
Wash the kale thoroughly. Remove the tough stems and chop the kale leaves into bite-sized pieces.
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3m
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Wash the kale thoroughly. Remove the tough stems and chop the kale leaves into bite-sized pieces.
3m
Ensure kale is very dry after washing to prevent a watery salad.
2
Place the chopped kale in a large bowl. Add a tiny drizzle of olive oil and a pinch of salt. Massage the kale with your hands for 2-3 minutes until it softens and becomes tender.
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3m
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Place the chopped kale in a large bowl. Add a tiny drizzle of olive oil and a pinch of salt. Massage the kale with your hands for 2-3 minutes until it softens and becomes tender.
3m
Massaging helps break down the tough fibers, making the kale more palatable and easier to digest.
3
Drain and rinse the canned chickpeas. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion (if using). Add them to the bowl with the massaged kale.
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5m
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Drain and rinse the canned chickpeas. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion (if using). Add them to the bowl with the massaged kale.
5m
Rinse chickpeas thoroughly to remove excess sodium and improve their taste.
4
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, maple syrup (or honey), salt, and black pepper until well combined and emulsified.
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2m
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In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, maple syrup (or honey), salt, and black pepper until well combined and emulsified.
2m
Taste the dressing and adjust seasonings as needed to suit your preference.
5
Pour the prepared dressing over the kale and vegetable mixture. Toss everything together gently until all ingredients are evenly coated.
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2m
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Pour the prepared dressing over the kale and vegetable mixture. Toss everything together gently until all ingredients are evenly coated.
2m
If meal prepping, you can add the dressing right away for kale as it holds up well, or keep it separate and add just before serving for other salads.
6
Divide the salad evenly into 4 meal prep containers. Store in the refrigerator.
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2m
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Divide the salad evenly into 4 meal prep containers. Store in the refrigerator.
2m
Place a paper towel on top before sealing containers to absorb excess moisture and keep the salad fresher.