Since the day I started my healthy diet I’ve been trying out various new foods which you normally don’t find in traditional Sri lankan cuisine. Some of them are grains like quinoa, buckwheat and some of them are seeds like chia, hemp, and pumpkin seeds and some are new greens.
One particular green that I really enjoyed was Kale. If you are Sri Lankan then may be you are little new to this too, so let me break the ice.
Kale is one of the healthiest and most nutritious green that you could ever find. It’s high in antioxidants, consist vitamin A, C, K and B6.
According to the healthline A single cup of raw kale (about 67 grams or 2.4 ounces) contains:
- Vitamin A: 206% of the DV (from beta-carotene)
- Vitamin K: 684% of the DV
- Vitamin C: 134% of the DV
- Vitamin B6: 9% of the DV
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. – Read more –
Today’s recipe is a simple roasted chickpea and Kale salad. This recipe is packed with vitamins and protein, really delicious and so easy to make.
Ingredients for the salad
- 1/2 cup of kale
- 1/2 cup of roasted chickpeas
- 02 tbsp of mango purée
- 01 tbsp of olive oil
- Salt to taste
- Pepper to taste
- 01 tbsp of pomegranate seeds
- 1/2 tbsp of pumpkin seeds
- 1/2 tsp of chia seeds
- 01 tsp of lime or lemon juice
- Dill for garnishing – optional
Ingredients for the roasted chickpeas
- 1/2 cup of chickpea – soaked overnight
- 1/2 tsp of olive oil
- 1/4 tsp of chili powder/ paprika
- 1/4 tsp of salt
- 1/4 tsp of pepper
- Preheat the oven to 220.
- First wash the chickpeas and drain out all the water (make sure chickpeas are perfectly dry before adding them into the baking sheet)
- Mix the chickpeas with seasoning, olive oil and put them in a baking sheet. Make sure to spread the chickpeas evenly in the baking sheet to cook them evenly.
- Roast the chickpea for about 20-30 mins in 220c. and your roasted chickpea are done. 🙂 now lets make the salad.
Unlike other greens, kale leaves are not very soft or tender so it needs to be massaged before adding it to salads. In order to do that first tare off the leafy parts from the rib (smaller the better) and put it in a bowl.
- Add olive oil, salt, pepper and gently massage the leaves for about 1-2 minutes.
- Then add the mango purée and give it a good mix.
- Add massaged kale leaves to a large salad bowl and add the roasted chickpea, pomegranate, pumpkin seeds, lime juice, seasoning and give it a good mix.
- Sprinkle some chia seeds and garnish with some herbs.