As we jump into the new year with our motivation high, this is the perfect salad to keep us fueled and energized to stick to those new years resolutions. Packed with fiber-rich kale, protein-filled roasted chickpeas, and antioxidant-rich sweet potatoes, it supports digestion, steady energy, and overall wellness. Topped off with a creamy garlic dressing that brings everything together, this salad proves that eating well can be both deeply satisfying and delicious.
Creamy Garlic Kale Salad Ingredients:
Garlic- You need an entire bulb for the dressing. Yes, you read that right. A WHOLE bulb! I know that sounds a bit excessive, but trust me with this one. It’s going to turn out delicious. The entire bulb is roasted in the oven, slightly changing the flavor to a rich, smoky, caramelized like taste.
Chickpeas- The chickpeas are our source of protein in this recipe. They’re also a great source of fiber and great for gut and heart health. Roasting them gives this salad a nice crunch.
Sweet Potato- Another super health food, these are chopped into chunks, mixed with spices, and roasted – a delicious and nutritious way to consume them.
Coconut Oil- Olive oil is a fine substitute but the reason for using coconut oil, is to add to the flavor when roasting. The coconut mixes well with the spices, and brings out more flavor.
Curry Powder- This will be added to the sweet potato and chickpea mix, and essential for the best flavor. All spices have added health benefits but curry powder is anti-inflammatory and offers high amounts of antioxidants.
Garam Masala- Another essential spice for the sweet potato and chickpeas. It can often be duplicated at home with your own spices if you don’t have it. This spice mix can actually help to increase nutrient absorption along with aiding in digestion and metabolism health.
Chili Powder- This will give the spice mix a bit of a kick. Depending on how spicy you like it you can add more or less. This spice in particular has metabolism boosting, anti-inflammatory and pain relieving properties.
Paprika- This gives the spice mix a bit of an earthy flavor, combining nicely with the other spices. It is rich in antioxidants and high in vitamin A which promotes immunity and vision health.
Extra Virgin Olive Oil- This is used in the dressing. It’s important that the olive oil is extra virgin, as this is the least processed and most nutrient-dense option of oil.
Lemon- The zing from the lemon really helps balance out the ingredients and brighten the dressing, enhancing the garlic and mustard and creating a beautiful blend of flavors.
Dijon Mustard- Always a good base ingredient in a dressing, this one being no different. Mixed with the garlic and lemon, the end result is a delicious creamy dressing.
Kale- Obviously an essential ingredient for this recipe, however, romaine lettuce, spinach or any other type of lettuce that you have on hand or may prefer can be used as a substitute in this salad. Kale has more health properties than any sort of lettuce which is why we use it here, but choose something that you will enjoy. For some people, Kale just isn’t quite it.
Ingredients:
- 1 Garlic (whole bulb)
- 2 cups Chickpeas (cooked, drained and rinsed)
- 1 Sweet Potato (diced into half inch cubes)
- 1 1/2 tbsps Coconut Oil (melted)
- 1 1/2 tsps Curry Powder
- 1 tsp Garam Masala
- 1 tbsp Chili Powder
- 1 tsp Paprika
- 1/4 cup Extra Virgin Olive Oil
- 1 Lemon (juiced)
- 2 tbsps Dijon Mustard
- 1/2 tsp Black Pepper
- 1/4 tsp Sea Salt
- 8 cups Kale Leaves (chopped)
Directions:
- Preheat the oven to 400ºF (204ºC). Line a large baking sheet with parchment paper. Peel apart the garlic cloves, leaving the skin on. Place them on one edge of the baking sheet.
- Place your chickpeas and diced sweet potato in a mixing bowl. Add in the coconut oil, curry powder, garam masala, chilli powder and paprika. Mix well and transfer to your baking sheet with the garlic. Bake in the oven for 25 to 30 minutes or until chickpeas are golden brown. Remove from oven and set aside.
- Take your garlic cloves and peel away the skin. Add the remaining garlic flesh into your food processor or blender. Add the olive oil, lemon juice, dijon mustard, black pepper and sea salt. Blend until smooth and creamy.
- Place your kale leaves in a large salad bowl, drizzle desired amount of dressing over top and mix well. Divide into bowls and top with the roasted chickpeas and sweet potato. Enjoy!
Notes:
- Save Time- Used pre-washed and sliced bagged kale.
- No Kale- Use spinach, romaine or any leafy green.
- No Sweet Potato- Use diced carrot or beet instead.
- Make it Ahead- The dressing and roasted veggies can be made up in advance. Toss the kale in the dressing when ready to eat.
Health Insights:
- Dietary Fiber- This recipe is packed with high-fiber ingredients like chickpeas, sweet potato, and kale. Dietary fiber aids in digestion, helps maintain a healthy weight, and lowers the risk of diabetes and heart disease.
- Vitamins and Minerals- The ingredients in this recipe provide a variety of essential vitamins and minerals. Kale is a great source of Vitamins A, C, and K. Sweet potatoes are high in Vitamin A and provide a good amount of potassium. Chickpeas contribute to the intake of protein, fiber, and several key vitamins and minerals.
- Heart Healthy Fats- The use of coconut oil, extra virgin olive oil, and chickpeas in this recipe contributes to the intake of healthy fats. These fats are essential for heart health, reducing inflammation, and supporting overall health.
