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Italian Kale, Chickpea & Couscous Salad
Nutritious Picks
Mediterranean
Easy Prep
Veggie
Italian Kale, Chickpea & Couscous Salad

with Balsamic Vinaigrette, Herby Panko & Parmesan

5 min
Difficulty: 2/3

Think kale salad is so 2010s? Not if you make it like we do! First you’ll massage the leaves with salt until tender, add juicy grape tomatoes and springy couscous, and top it all off with crunchy Italian-seasoned roasted chickpeas for savory crunch. The salad is tossed with a tangy balsamic vinaigrette, and sprinkled with buttery, herby toasted panko breadcrumbs and lots of Parmesan cheese. We’d go so far as to say that this plant-based dinner is so now!

Allergens

Wheat
Milk

Tags

Mediterranean
Pork-free
Classic-euro-dishes
Oven Ready
Easy Prep
Soup-salad
Veggie
Ingredients
Chickpeas

Chickpeas

1 unit

Israeli Couscous

Israeli Couscous

0.75 cup

Kale

Kale

4 ounce

Italian Seasoning

Italian Seasoning

1 tablespoon

Parmesan Cheese

Parmesan Cheese

3 tablespoon

Grape Tomatoes

Grape Tomatoes

4 ounce

Panko Breadcrumbs

Panko Breadcrumbs

0.25 cup

Balsamic Glaze

Balsamic Glaze

5 teaspoon

Dijon Mustard

Dijon Mustard

2 teaspoon

Olive Oil

Olive Oil

2 tablespoon (tbsp)

Cooking Oil

Cooking Oil

1 teaspoon (tsp)

Butter

Butter

1 tablespoon (tbsp)

Salt

Salt

teaspoon (tsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Preparation
1
Roast Chickpeas

  • Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce.

  • Drain and rinse chickpeas; pat very dry with paper towels.

  • Toss chickpeas on a baking sheet with a drizzle of oil, half the Italian Seasoning (you’ll use more in the next step), salt, and pepper. Roast on top rack until chickpeas are golden and tender, 18-20 minutes. (It’s natural for chickpeas to pop a bit while roasting.)

2
Make Couscous

  • Meanwhile, in a small pot, bring couscous, 1 cup water, 1 tsp Italian Seasoning (you’ll use the rest in the next step), and a pinch of salt (use 2 cups water and 2 tsp Italian Seasoning for 4 servings) to a boil. Once boiling, cover and reduce heat to low; cook until tender, 6-8 minutes.

  • Drain couscous if necessary; transfer to a plate to cool.

3
Toast Panko

  • While couscous cooks, melt 1 TBSP butter (2 TBSP for 4 servings) in a medium pan over medium-high heat. Add panko, remaining Italian Seasoning, salt, and pepper. Toast, stirring, until light golden, 2-3 minutes. Transfer to a plate (panko mixture will darken as it cools).

4
Prep & Massage Kale

  • Remove and discard any large stems from kale; chop into bite-size pieces. Halve tomatoes.

  • Transfer kale to a large bowl; season with a pinch of salt. Using your hands, massage kale (similar to how you would knead dough) until leaves are tender, 1 minute. TIP: Don’t skip this step—massaging helps the kale leaves wilt slightly, lending a tender (never fibrous!) texture.

5
Make Dressing

  • In a small bowl, whisk together balsamic glaze, mustard, and 2 TBSP olive oil (4 TBSP for 4 servings) until smooth. Season with salt and pepper.

6
Finish & Serve

  • To bowl with kale, add tomatoes, cooled couscous, roasted chickpeas, and dressing. Toss until evenly coated; taste and season with salt and pepper.

  • Divide salad between bowls; top with herby panko and Parmesan. Serve.

Nutrition per serving

810

kcal

Calories

34

g

Fat

8

g

Saturated Fat

98

g

Carbohydrate

19

g

Sugar

10

g

Dietary Fiber

24

g

Protein

25

mg

Cholesterol

880

mg

Sodium

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