Roasted Chickpea and Kale Salad

PreconceptionMediterraneanEasyServes 235 min

Massaged kale tossed with crispy roasted chickpeas, cherry tomatoes, feta cheese, and a lemon-olive oil dressing.

This vibrant salad is packed with folate from both kale and chickpeas, which is essential right now as the dominant follicle matures the egg she may soon ovulate. For him, the combination of plant protein, zinc from the pumpkin seeds, and antioxidants from the cherry tomatoes provides vital daily support for the continuous, ~74-day process of building healthy sperm. The healthy fats from the olive oil also help both bodies absorb these key nutrients efficiently.

View Nutrition Facts

One serving≈560 kcal · 20 g protein

Calories560 kcal

Protein20 g

Carbs46 g · 10.6g sugar

Fat35 g · 8.2g sat

Fiber14 g

Sodium1,233 mg

Folate283 mcg DFE

Iron6 mg

Calcium382 mg

Choline71 mg

Iodine78 mcg

Vitamin D11 IU

Vitamin B120.5 mcg

Zinc3.8 mg

from its ingredients

Ingredients

1 can (15 oz) chickpeas, rinsed, drained, and dried well
3 tbsp olive oil, divided
½ tsp paprika
½ tsp garlic powder
½ tsp salt, divided
¼ tsp black pepper
6 cups kale (about 1 small bunch), stems removed and leaves chopped
1 lemon, juiced (about 2 tbsp)
1 cup cherry tomatoes, halved
2 oz feta cheese, crumbled
2 tbsp pumpkin seeds

Method

1Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2Toss the dried chickpeas with 1 tbsp olive oil, paprika, garlic powder, ¼ tsp salt, and black pepper. Spread them out on the baking sheet and roast for 15-20 minutes until crispy, shaking the pan halfway through.
3While the chickpeas roast, place the chopped kale in a large bowl. Add 1 tbsp olive oil, the lemon juice, and the remaining ¼ tsp salt.
4Use your hands to gently massage the kale for 2-3 minutes until the leaves become darker green, soften, and reduce in volume.
5Whisk the remaining 1 tbsp olive oil into the bowl to finish the dressing.
6Add the halved cherry tomatoes, crumbled feta cheese, and pumpkin seeds to the kale.
7Once the chickpeas are done and slightly cooled, add them to the salad. Toss everything to combine and serve immediately.

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