Easy Kale, Beet and Avocado Salad with Crispy Chickpeas
This kale, beet and avocado salad combines massaged greens, raw grated vegetables, creamy avocado, dried cranberries, sunflower seeds and oven-roasted chickpeas with a smooth carrot-ginger dressing. The dressing gives the salad body without mayonnaise, while the chickpeas add enough crunch to make it satisfying for lunch or as a colourful side dish.
This recipe is based on the first salad prepared in my summer salads YouTube video, with a few adjustments since publication. I reduced the raw garlic and vinegar, added enough liquid to make the carrot dressing pourable, and clarified how to roast the chickpeas so they become properly crisp. The mistake to avoid is putting damp chickpeas into the oven. Dry them well, and look for lightly browned skins and a dry surface before removing them from the pan.
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What Makes This Recipe Different
This is not a basic bowl of leafy greens with bottled dressing. The roasted carrots are blended directly into the vinaigrette with ginger, garlic, rice vinegar and olive oil. That gives the dressing an orange colour, a thicker texture and a naturally mild sweetness that works well with earthy beets.
I make it this way because raw kale needs more than a light drizzle of dressing. It benefits from acidity, oil and a brief massage to soften its firm leaves. Once properly massaged, the kale should lose some volume, turn darker green and feel flexible rather than dry and stiff.
The textures are what make the salad work. Grated beet and carrot stay crisp, avocado adds creaminess, cranberries bring small sweet bites, and sunflower seeds reinforce the crunch of the roasted chickpeas. It is more substantial than a crisp romaine and endive salad, but lighter than a creamy pasta or potato salad.
Unlike my Greek-style farfalle salad with feta and olives, this version contains no pasta or cheese. It is also quite different from a Niçoise-style salad with seared tuna, since the chickpeas provide the main source of plant-based protein.
You can serve it during summer when fresh vegetables are abundant, but none of the ingredients are difficult to find during colder months. It works as a year-round lunch, a barbecue side dish or part of a larger vegetarian meal. More seasonal combinations can be found in my collection of easy salad recipes for lunches and light dinners.
Ingredients You Need
For the roasted chickpeas and carrots
1 cup canned chickpeas, rinsed, drained and thoroughly dried
2 medium carrots, peeled and cut into ¾-inch pieces
1 tablespoon olive oil, for the chickpeas
1 teaspoon olive oil, for the carrots
¼ teaspoon salt
Black pepper, to taste
The chickpeas used in the original video were divided between three different salads. For this individual recipe, one cup gives enough crispy garnish without overwhelming the vegetables. Leftover canned chickpeas can be used for smooth homemade hummus or a batch of homemade chickpea falafels.
For the carrot-ginger dressing
Roasted carrots from the pan
1 small garlic clove
1 teaspoon peeled and finely chopped fresh ginger
2 tablespoons rice vinegar
3 tablespoons olive oil
1 to 2 tablespoons cold water
¼ teaspoon salt, plus more to taste
Black pepper, to taste
The water may seem unnecessary, but blended carrots absorb liquid quickly. Add just enough to help the dressing circulate in the blender. It should be thick enough to cling to a spoon but loose enough to fall from it in a slow ribbon.
For the salad
5 packed cups chopped kale, tough stems removed
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1 large carrot, peeled and grated
1 small red beet, peeled and grated
½ small yellow beet, shaved into very thin slices, optional
1 medium avocado, cut into cubes
¼ cup dried cranberries
¼ cup sunflower seeds
Salt and black pepper, to taste
Raw yellow beet is firm, so slice it as thinly as possible with a mandoline or vegetable peeler. For a softer garnish, use a few slices of homemade pickled beets instead.
Step-by-Step Instructions
1. Begin roasting the chickpeas and carrots
Preheat the oven to 400°F. Line a large baking sheet with parchment paper or leave it unlined for slightly stronger browning.
Place the dried chickpeas on one side of the pan. Add 1 tablespoon of olive oil, a pinch of salt and black pepper. Place the carrot pieces on the other side and season them with 1 teaspoon of oil and a small pinch of salt.
Keep the carrots and chickpeas separated. Carrots release steam as they roast, and that moisture can prevent the chickpeas from becoming crisp.
2. Grate the raw carrot
While the pan is in the oven, peel and grate the large raw carrot using the coarse side of a box grater. Long, loose shreds mix through the kale better than finely grated carrot, which can become wet and compact.
3. Grate the red beet
Peel the red beet and grate it separately. Beet juice stains quickly, so use a washable cutting board and rinse the grater soon after using it.
What I look for here is a light pile of separate shreds. Avoid squeezing or packing the beet, since that releases more juice and can turn the entire salad dark red before serving.
4. Prepare the yellow beet garnish
Shave the yellow beet into paper-thin slices. A mandoline works best, but a vegetable peeler will also produce thin ribbons.
The yellow beet is mainly for colour and texture. It is optional, and the salad still works without it.
5. Finish roasting and blend the dressing
After 15 minutes, stir the chickpeas and turn the carrot pieces. Continue roasting for 10 to 15 minutes.
The carrots are ready when a knife slides into them without resistance and the edges have begun to colour. The chickpeas should feel dry and firm. Remove them from the oven and let them cool for several minutes.
Transfer the roasted carrots to a blender. Add the garlic, ginger, rice vinegar, olive oil, salt, pepper and 1 tablespoon of water. Blend until smooth. Add the remaining water only when needed.
Taste before adding more salt. The dressing should be bright and gingery, but neither sharply vinegary nor dominated by raw garlic.
6. Massage the kale
Place the chopped kale in a large mixing bowl. Add the lemon juice, olive oil and a small pinch of salt.
Massage it with clean hands for 60 to 90 seconds. Rub and squeeze the leaves gently rather than crushing them. The kale should reduce in volume by roughly one-third and become darker, softer and slightly glossy.
7. Add the grated vegetables and seeds
Add the grated carrot, grated red beet and sunflower seeds. Toss with two large spoons until the vegetables are distributed throughout the kale.
Use unsalted sunflower seeds when possible. Salted seeds, seasoned chickpeas and dressing can make the finished salad too salty when combined.
8. Add the avocado and cranberries
Cut the avocado into cubes and add it with the dried cranberries. Fold gently so the avocado remains in visible pieces.
For another way to use ripe avocado, the smooth texture also works well in fresh homemade guacamole.
9. Dress the salad
Pour about two-thirds of the carrot dressing over the vegetables and toss. Add more only as needed.
I prefer to add the dressing gradually because kale bunches vary in size. The finished salad should be evenly coated, not sitting in a pool of orange dressing at the bottom of the bowl.
10. Add the crispy chickpeas
Add most of the roasted chickpeas and fold them through the salad. Reserve a small handful for the top.
Arrange the thin yellow beet slices around the bowl, then finish with the remaining chickpeas, a few avocado pieces and a light spoonful of dressing.
Let the assembled salad stand for about five minutes before serving. This gives the kale time to absorb some dressing while the chickpeas are still crisp.
How to Keep the Chickpeas Crisp
Moisture is the main enemy. After rinsing the chickpeas, spread them on a clean towel and roll them gently until the surface is dry. Remove any loose skins that come off naturally, but there is no need to peel every chickpea.
Use a large pan and leave room between them. Crowded chickpeas steam rather than roast. Letting them cool uncovered also helps firm the exterior.
Add them shortly before serving. Once mixed with the dressing, they will gradually soften. The flavour remains good, but the crisp texture will not last overnight.
Make-Ahead and Storage
The carrot dressing can be prepared up to three days ahead and refrigerated in a sealed container. It may thicken when chilled, so stir in a teaspoon or two of water before using.
The kale, carrot and beet can be prepared several hours ahead. Keep the avocado, dressing and chickpeas separate until close to serving.
Leftover assembled salad will keep for about two days in the refrigerator. The kale handles dressing better than delicate lettuce, although the avocado may darken and the chickpeas will soften.
For additional portable meal ideas, see these salads, sandwiches and quick lunch recipes.
What to Serve With
This salad can be a light meal by itself, especially when you use the full amount of chickpeas. For a larger dinner, serve it beside whole baked trout with vegetables. The earthy beet and ginger dressing balance the mild fish nicely.
For a casual family meal, pair it with crispy oven-baked chicken tenders. The salad provides the fresh, acidic contrast that a breaded main dish needs.
At a barbecue or picnic, it can sit beside a creamy dill pickle potato salad or an easy Greek pasta salad with feta and olives. These are different enough in flavour and texture that the table does not feel repetitive.
Substitutions
Baby spinach can replace the kale, but do not massage it. Add the lemon and dressing immediately before serving so the leaves do not wilt.
Pumpkin seeds, chopped walnuts or sliced almonds can replace the sunflower seeds. Raisins, chopped dried apricots or dried cherries can stand in for the cranberries.
White wine vinegar or apple cider vinegar can replace rice vinegar. Begin with slightly less, taste, and adjust because their acidity can be stronger.
Sweet potato or butternut squash can replace the roasted carrots in the dressing. Both produce a thicker sauce, so expect to add another tablespoon of water.
For a more substantial salad, add cooked quinoa, lentils or an additional half cup of chickpeas. Feta or goat cheese can also be added, although the original avocado version from the video does not include cheese.
FAQ
Can I use pre-cooked packaged beets?
Yes. Use plain cooked beets rather than heavily pickled ones, and cut them into small cubes or thin strips. Because cooked beets contain more moisture than raw grated beets, add them after the kale has been dressed.
Can I make the dressing without a blender?
A food processor or immersion blender works well. Without either one, mash the roasted carrots thoroughly with a fork and whisk them with the remaining ingredients. The dressing will be rustic rather than completely smooth.
Is this salad served warm or cold?
It is best served at cool room temperature or lightly chilled. The chickpeas and carrots should cool before assembly so they do not wilt the kale or soften the avocado.
Can I use dried chickpeas?
Yes. Cook them until tender, drain them well and allow them to dry before roasting. About ½ cup of dried chickpeas will produce more than the one cup needed for this recipe.
Why is my carrot dressing too thick?
The carrots may be larger or drier than those used in the recipe. Add cold water one teaspoon at a time until the blender runs smoothly and the dressing falls slowly from a spoon.
Can I prepare the avocado in advance?
Cut avocado is best added shortly before serving. Tossing it with a little lemon juice slows browning, but it will still lose some colour during storage.
Suggested Posts
Explore more vegetable-forward lunches in my complete collection of easy salads.
Try a lighter bowl of crunchy romaine and endive greens when you want a quick side salad without roasted ingredients.
Make creamy hummus from chickpeas with any extra chickpeas.
Prepare homemade falafels for a fuller vegetarian meal.
Serve a Greek farfalle salad with feta and olives at your next picnic or barbecue.
Easy Kale, Beet and Avocado Salad with Crispy Chickpeas
Ingredients
- 1 cup canned chickpeas rinsed, drained and thoroughly dried
- 2 medium carrots peeled and cut into ¾-inch pieces
- 1 tablespoon olive oil for the chickpeas
- 1 teaspoon olive oil for the roasted carrots
- ¼ teaspoon salt
- Black pepper to taste
- 1 small garlic clove
- 1 teaspoon peeled and chopped fresh ginger
- 2 tablespoons rice vinegar
- 3 tablespoons olive oil for the dressing
- 1 to 2 tablespoons cold water
- ¼ teaspoon salt plus more to taste
- 5 packed cups chopped kale tough stems removed
- 1 tablespoon fresh lemon juice
- 1 teaspoon olive oil for the kale
- 1 large carrot peeled and grated
- 1 small red beet peeled and grated
- ½ small yellow beet shaved thinly, optional
- 1 medium avocado cubed
- ¼ cup dried cranberries
- ¼ cup sunflower seeds
Instructions
- Preheat the oven to 400°F and place the chickpeas and carrot pieces on separate sides of a large baking sheet.
- Season the chickpeas with 1 tablespoon olive oil, salt and pepper, and season the carrots with 1 teaspoon olive oil and a pinch of salt.
- Roast for 15 minutes, stir, then continue roasting for 10 to 15 minutes.
- Grate the raw carrot and red beet, then shave the yellow beet into thin slices.
- Blend the roasted carrots with the garlic, ginger, rice vinegar, olive oil, water, salt and pepper until smooth.
- Massage the kale with lemon juice, olive oil and a small pinch of salt for 60 to 90 seconds.
- Add the grated carrot, grated beet and sunflower seeds to the kale.
- Gently fold in the avocado and dried cranberries.
- Add the carrot dressing gradually and toss until evenly coated.
- Fold in most of the roasted chickpeas and garnish with the remainder and the yellow beet slices.
