This Rice Salad with Chickpeas and Kale is perfect for using up any veggies you have laying around. It’s packed with protein and great for an easy vegetarian lunch.
I’ve been eating meals like this Rice Salad with Chickpeas and Kale all summer. They’re easy to make, packed with protein and vegetables, and taste even better the next day. My garden is just starting to produce a lot, so this rice salad was the perfect way to use up some summer veggies.
I like to use this recipe salad for meal prep. I make a huge batch and eat big bowls of it throughout the week for lunch. It’s also great because you can just use whatever vegetables you have on hand.
Rice Salad with Chickpeas and Kale Recipe Ingredients and Substitutions
- Rice – I used white rice, but you can instead use brown rice or another grain like quinoa. I’ve been buying this microwavable rice at Trader Joe’s lately, and it’s so quick and easy.
- Chickpeas – Chickpeas are my usual choice for adding extra protein to my salads. You could also use white beans or any other kind of bean you prefer. Chopped-up tofu can also be thrown in.
- Kale – I had a bunch of curly kale in my garden that I needed to use, and it worked perfectly in this rice salad. Once it’s mixed with the dressing and other ingredients, it softens nicely. Dino kale also works well. If you’re not a fan of kale, you can use spinach or another hearty green.
- Tomato – I used cherry tomatoes because that’s what I had in the garden, and I love the sweetness they add. You can also dice up a regular-sized tomato.
- Cucumber – English cucumbers are my favorite because they have thin skin and small seeds, but any kind of cucumber will be great!
- Bell Pepper – I used a yellow bell pepper to add more color, but orange or red would also work well.
- Red Onion – You guys know I can’t make a salad without adding red onion! I love its nice sharp taste.
- Pickled Jalapeños – I threw these in at the last minute, and they are totally optional! I love that they add a briny, salty, and slightly spicy taste to the salad.
- Feta Cheese – I’ve loved adding feta cheese to my summer salads. If you don’t eat dairy, you can leave it out or use a vegan feta cheese.
- Fresh Herbs – I went heavy on the fresh herbs because I have so many to use up! I used a mixture of basil and parsley, but any fresh herbs would work well.
- Sunflower Seeds – I added these at the last minute for a nice toasty flavor and crunch!
- Dressing – The dressing is simple and made using olive oil, red wine vinegar, fresh lemon juice, and salt and pepper. Simple but so delicious!
Why Your Body Will Love This Salad
- Immune Health – Dark leafy greens like kale and spinach are high in antioxidants, which are known for helping to reduce inflammation in the body. Excess inflammation can lead to many illnesses, including cancer. I always sense my body soaking in the vitamins from the bright greens. They’re also a good source of fiber, aiding the digestive process, supporting the gut and microbiome and contributing to overall wellness.
- Chickpeas are super(food!) – Chickpeas contain saponins, which help fight cancer, and calcium, iron, and other nutrients that contribute to bone health. Chickpeas help the brain and nervous system function properly and contain vitamins A, C, E, folate, and magnesium. They are one of the best, most amazing sources of fiber to boot.
- Antioxidants – Tomatoes boast antioxidant power. Antioxidants help neutralize harmful free radicals in the blood, and the lycopene in tomatoes may help reduce the risk of chronic diseases, including heart disease and cancer. Tomatoes are also high in vitamin C, which supports our immune systems.
How To Make This Easy Rice Salad Recipe
- Start by preparing your rice. I use microwavable rice from Trader Joe’s, and it only takes 3 minutes to prepare, which I love! If using dry rice or another dry grain, cook according to package directions and set aside to cool.
- To a large bowl, add the cooked and cooled rice, chickpeas, kale, and all the rest of the vegetables and fresh herbs. Then, add olive oil, lemon juice, red wine vinegar, salt, and pepper.
- Mix everything together and add in the feta cheese and sunflower seeds. Mix again and season with more salt and pepper to taste. Also, feel free to add in extra lemon juice! Enjoy!
Recipe Frequently Asked Questions
- Is this rice salad gluten-free? Yes!
- Is this recipe vegan? No, I use feta cheese in my recipe, but it can easily be omitted or subbed for vegan feta cheese.
- Can I substitute the rice with anything? Yes, you could use quinoa, faro, wheat berries, or any other grain you prefer. You could also use cauliflower rice if you wanted even more veggies!
- Can I substitute anything for the kale? If you don’t like kale or can’t find any, you could instead use spinach or any other hearty green that will hold up well in the salad.
- How long will this salad keep well in the refrigerator? Store in an airtight container. This salad can be stored in the refrigerator for about four days, possibly five.
Have a question I didn’t answer? Ask me in the comment section below, and I will reply ASAP!
Looking For More Delicious Kale Salad Recipes?
Mexican Kale Salad with Cumin Lime Dressing
Roasted Sweet Potato and Black Bean Kale Salad
Chopped Kale Power Salad with Lemon Tahini Dressing
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Rice Salad with Chickpeas and Kale
- Total Time: 35 minutes
- Yield: 4-6 1x
- Diet: Vegetarian
Description
This Rice Salad with Chickpeas and Kale is easy to make, filling and so healthy!
Ingredients
Scale
- 2 cups cooked rice, white or brown
- 1 (15 oz) can of chickpeas, drained and rinsed
- 4 cups chopped kale, I used curly kale
- 2 cups diced tomato, I like cherry tomatoes
- 1 1/2 cups diced cucumber
- 1 medium sized yellow bell pepper, diced
- 1/2 red onion, diced
- 1/2 cup pickled jalapeños, diced (optional)
- 1 cup crumbled feta cheese
- 1/2 cup toasted and salted sunflower seeds
- 1/3 cup olive oil
- 1/3 cup red wine vinegar
- Juice of 1 lemon
- Salt and black pepper, to taste
Instructions
- Start by preparing your rice. I use microwavable rice from Trader Joe’s and it only takes 3 minutes to prepare, which I love! If using dry rice or another dry grain, cook according to package directions and set aside to let cool.
- To a large bowl, add the cooked and cooled rice, chickpeas, kale, and all the rest of the vegetables and fresh herbs. Then add in the olive oil, lemon juice, red wine vinegar and salt and pepper.
- Mix everything together well and then add in the feta cheese and sunflower seeds. Mix again and season with more salt and pepper, to taste. Also, feel free to add in extra lemon juice! Enjoy!
Notes
Feel free to add extra olive oil or red wine vinegar if you want a “wetter” salad.
- Prep Time: 15 mins
- Cook Time: 20 mins
- Category: Lunch, Vegetarian
- Method: Stovetop
- Cuisine: American
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