Kale Caesar Salad with Chickpeas
Kale Caesar Salad with Chickpeas - Protein rich winter salad
Healthy, because
Even smarter
Nutritional values
Kale is a first-class supplier of vitamins. It scores with gut-flattering fiber and provides the nutrients iron, potassium, and calcium, which are needed for an intact metabolism.
Outside of kale season, you can also turn the kale Caesar salad with chickpeas into a spinach Caesar salad with chickpeas: To do this, replace the kale with baby spinach. Unlike kale, you don't have to cook it, just wash it and spin it dry.
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 13.6 mg | (113 %) | ||
| Vitamin K | 1,454 μg | (2,423 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 402 μg | (134 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 20.8 μg | (46 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 190 mg | (200 %) | ||
| Potassium | 1,148 mg | (29 %) | ||
| Calcium | 710 mg | (71 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 145 mg | |||
| Cholesterol | 286 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 5 eggs
- 12 ozs Kale
- salt
- ½ handful red Cress
- 1 garlic clove
- 1 ½ Tbsps lemon juice
- 2 Tbsps White vinegar
- 1 tsp Dijon mustard
- 1 tsp Worcestershire sauce
- ¾ oz finely grated Emmentaler cheese
- 2 Tbsps Yogurt
- 3 Tbsps Canola oil
- 1 tsp cayenne pepper
- 1 tsp honey
- 3 ½ ozs chickpeas (can; drained weight)
- 5 ozs almonds
- ½ tsp ground paprika
- 2 ¾ ozs vegetarian Hard cheese
Kitchen utensils
Preparation steps
Cook 4 eggs in boiling water until waxy, 5-6 minutes. Separate remaining egg, set yolk aside (use egg white elsewhere). Clean kale, remove thick leaf veins, pluck leaves, wash and cook in boiling salted water for 2-3 minutes over medium heat. Then drain, rinse with cold water, drain well and pluck into small pieces. Wash the cress and shake dry.
For the dressing, peel garlic and place in a mixing bowl with lemon juice, vinegar, mustard, Worcestershire sauce, grated cheese and egg yolk, add yogurt and oil and blend until creamy, adding a little cold water as needed. Season dressing with salt, 1/2 tsp cayenne pepper and honey.
Drain chickpeas, rinse and pat dry. Toast almonds and chickpeas in a non-stick skillet without fat over medium heat, stirring, for 3-4 minutes. Sprinkle with salt, paprika powder and remaining cayenne pepper, remove from pan and let cool.
Arrange kale on plates and pour dressing over it. Peel eggs, cut in half and place on top. Spread cress, almonds and chickpeas on top. Grate hard cheese on top and sprinkle everything with pepper.
