Salads · 25 min
Zesty Chickpea Kale Salad with Sun-Dried Tomatoes & Pumpkin Seeds
- 25 min
- 2–6 servings
- 618 kcal / serving
A bright kale salad with chickpeas, quinoa, sun-dried tomatoes, and pumpkin seeds. The tangy dressing keeps it lively for a quick weeknight bowl.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- 2 mediumcarrots
- 8 fl ozchicken or vegetable broth
- ½ (15 oz) cangarbanzo beans (chickpeas)
- 1 clovegarlic
- ½ small bunchgreen onions (scallions)
- ½ small bunchItalian (flat-leaf) parsley
- 1 bunchkale
- ½lemon
- ⅓ cuppumpkin seeds
- ½ cupquinoa
- 8sun-dried tomatoes, oil-packed
- lemons
From the pantry: black pepper, Dijon mustard, extra virgin olive oil, pure maple syrup, red wine vinegar, salt
Cookware
can opener · chef's knife · citrus juicer (optional) · colander · cutting board · garlic press (optional) · grater · measuring cups · measuring spoons · mixing bowls · small saucepan · whisk or fork
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More recipes with: chickpeas · quinoa
More dinner ideas: easy dinners
Shopping list by aisle
Produce
- 2 mediumcarrots
- 1 clovegarlic
- ½ small bunchgreen onions (scallions)
- ½ small bunchItalian (flat-leaf) parsley
- 1 bunchkale
- ½lemon
- lemons
Pantry & dry goods
- 8 fl ozchicken or vegetable broth
- ½ (15 oz) cangarbanzo beans (chickpeas)
- ⅓ cuppumpkin seeds
- ½ cupquinoa
Sauces, oils & condiments
- 8sun-dried tomatoes, oil-packed
3 aisles for this recipe. Plan a week in MealPot and it merges every dinner into one list in this order, scaled to your household.
Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| carrots | 2 medium | 4 medium | 6 medium |
| chicken or vegetable broth | 8 fl oz | 16 fl oz | 24 fl oz |
| garbanzo beans (chickpeas) | ½ (15 oz) can | 1 (15 oz) can | 1 ½ (15 oz) cans |
| garlic | 1 clove | 2 cloves | 3 cloves |
| green onions (scallions) | ½ small bunch | 1 small bunch | 1 ½ small bunches |
| Italian (flat-leaf) parsley | ½ small bunch | 1 small bunch | 1 ½ small bunches |
| kale | 1 bunch | 2 bunches | 3 bunches |
| lemon | ½ | 1 | 1 ½ |
| pumpkin seeds | ⅓ cup | ⅔ cup | 1 cup |
| quinoa | ½ cup | 1 cup | 1 ½ cups |
| sun-dried tomatoes, oil-packed | 8 | 16 | 24 |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- In a small saucepan, combine quinoa and broth; bring to a boil, then reduce heat to a simmer and cook for 15 minutes. Remove from heat, keep covered, and let stand for 5 minutes.
- Rinse and drain the chickpeas in a colander.
- Wash all fresh produce and pat dry.
- Zest the lemon into a salad bowl and then juice it into the same bowl.
- Peel and mince the garlic and add it to the bowl, followed by vinegar, oil, Dijon, maple syrup, salt, and pepper; whisk to combine.
- Trim kale, finely chop the leaves, and fold them into the dressing.
- Grate the carrots and add them to the kale mixture.
- Trim and slice the green onions crosswise into 1/4-inch pieces and add to the bowl.
- Strip parsley leaves from stems, mince, and add to the bowl.
- Fluff the cooked quinoa with a fork.
- Thinly slice the sun-dried tomatoes and stir them into the bowl.
- Add the quinoa and chickpeas to the vegetables and toss until everything is evenly combined.
- Divide the salad into bowls and top with pumpkin seeds for serving.
Two tips
- Prep ahead: cook the quinoa and chop the vegetables up to a day in advance and refrigerate.
- For a brightness boost, finish with a squeeze of the remaining lemon and a light drizzle of oil before serving.
Nutrition per serving
- Calories
- 618 kcal
- Protein
- 24 g
- Carbs
- 68 g
- Fat
- 31 g
- Fiber
- 14 g
- Sodium
- 301 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.