I’m posting this kale, feta and crispy chickpea salad after it got a lot of enquiries on my Instagram stories. Initially, I had intended to make my tomato, cucumber and herb salad with the ingredients. I had some wilting kale, though, so a few adjustments later and this delicious salad was born.

The salad comprises of massaged kale, a zingy dressing, smoked paprika and tajin chickpeas, feta, olives, walnuts, raisins and parsley. A bit of blender parmesan finishes it all off. It keeps really well in the fridge for days, which we love.

A note: I didn’t set out to make this an overtly FODMAP friendly salad. If that’s what you’re here for, have a read of the below for some options.

Kale salad with feta and crispy chickpeas

This salad is a delicious and hearty meal prep salad that lasts for days in the fridge. It can easily be made vegan by using vegan cheese alternatives. While not overtly FODMAP friendly, it is made without onion and garlic.

Legumes and FODMAP notes

I am trying to incorporate more legumes into my diet in a way that my body allows for. Legumes are not overtly FODMAP friendly, but they are a great source of plant protein and generally very good for you. Canned legumes contain less FODMAPs than beans from a packet because some of the FODMAPs leech out into the canning liquid. So! I’m using chickpeas in this salad and I’m using canned.

In Australia, a 400g can of chickpeas actually weigh 250g approximately once drained. This is important to remember when you are looking at a 400g can and wondering why I am using a whole can of chickpeas.

As of May 2024, Monash says that 42g of canned chickpeas per person is a FODMAP friendly serving. So, you could safely eat just under 1/4 of the chickpeas in the salad without issue. I find I can eat more, and I’m keen to start pushing the boundaries of what I can eat. But you do what you feel comfortable with.

Another option

If you’re not keen to use legumes in your salad, that’s fine! We have some options. You could use the tofu recipe from this Vegetarian Cobb Salad recipe, or you could just make the Cobb Salad instead. Another option would be to make the Cobb with massaged Kale, if you’re here for the kale specifically.

Other FODMAP notes

Raisins are more FODMAP friendly than sultanas, which is why I use them in this recipe. They are friendly at 13g (1 tablespoon) serves, whereas sultanas are at 7g (2 teaspoon) serves. They are optional, but add a nice sweet contrast to the salad.

There is 1 – 1 1/2 tablespoons of honey in the dressing. I have just discovered hot honey and it is hard to resist. For a lower FODMAP option, use maple syrup instead.

Tuscan kale is low FODMAP in 75g serves. In serves exceeding 222g per person, it contains moderate amounts of GOS.

Monash has recently (as of May 2024) updated the entry for smoked paprika on their app. Smoked paprika contains moderate amounts of fructose in 5g serves, which is approximately 2 1/2 teaspoons. I recommend either using half regular and half smoked paprika or all regular paprika and some liquid smoke, if you have it.

Is kale low FODMAP?

According to Monash, kale is low FODMAP. Tuscan kale is low FODMAP in serves of 75g. It contains moderate amounts of GOS after it exceeds servings of 222g per person.

Another thing to consider if you have a sensitive digestive system is the fact that kale is a brassica. Brassicas contain a sugar called raffinose that humans can’t break down. This can cause gas and bloating, separate to the issue of FODMAPs.

If kale doesn’t work for you, try my other low FODMAP salad recipes linked below.

Tips and tricks for your kale, feta and crispy chickpea salad

I recommend a firmer feta here. Soft feta like Danish has the tendency to disintegrate into the salad which can end up making it too salty.

Finishing salads with parmesan dust (parmesan blended in my Nutribullet) is my go-to move for making salad exciting. For vegetarian Parmesan brands in Australia, read this post here.

Massaging the kale really does make it softer. I promise. I actually don’t mind it when it’s not massaged, either – see which you prefer.

The tajin on the crispy chickpeas is optional, but really delicious. It adds a zingy fresh component to the chickpeas (from the citric acid) without interfering with the crisping process. If you don’t have any, you can use chilli powder to taste (don’t add the same amount as the tajin). Add salt to taste, too.

You can add some cucumbers and/or avocado if you like (I sometime do). Avocado is only FODMAP friendly in 1/4 avo servings, so keep that in mind when combining it with the chickpeas and raisins. If this is all gibberish to you – add that avo (and lucky you).

I have also added some marinated artichoke hearts to the salad, just because I love them. You might see them in some of the pictures.

More salad recipes without onion or garlic

• This radicchio, roasted pumpkin and blue cheese salad
• My favourite cucumber and feta salad
• This Kind of Cobb salad with smoky tofu
• My FODMAP friendly vegetarian Caesar salad

Crispy chickpea, kale, feta and raisin salad

Serves 4-6

* Cups and measures are in Australian cups and measures. Use gram weights for international accuracy.

*1 Australian tablespoon = 4 Canadian, US and New Zealand teaspoons

1 Australian tablespoon = 3 1/2 British teaspoons

4.67 from 6

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Prep Time 20 minutes mins

Cook Time 20 minutes mins

Course Salad

Servings 4 people

Ingredients

  

1x2x3x

For the chickpeas:

• 1 x 400g can of chickpeas drained and rinsed
• 20ml (1 tablespoon)* vegetable or olive oil
• 2-3 teaspoons smoked paprika
• 2-3 teaspoons tajin see notes

For the salad dressing:

• 60ml (3 tablespoons)* garlic infused oil
• 30-40ml ( 1 1/2 -2 tablespoons) lemon juice
• 1 tablespoon* hot honey regular honey or maple syrup
• 1 tablespoon* Dijon mustard
• Seasoning to taste

For the salad:

• 1 bunch flat leaf parsley washed and finely chopped
• 150 g Tuscan kale weighed after de-stemming (1 large bunch)
• 180-200 g firm feta crumbled
• 1/2 cup walnuts
• 1/2 cup pitted olives any sort, but make sure they’re not marinated in garlic
• 1/4-1/3 cup raisins if you’re not fructose intolerant, add as many as you like
• Finely grated or blended parmesan to your tastes, to finish (optional)

Instructions

 

• Preheat the oven to 200C or 400F. Drain, rinse and thoroughly dry the canned chickpeas. Add the oil, smoked paprika and tajin to a medium bowl and whisk to combine. Add the chickpeas and toss thoroughly to coat. Transfer the chickpeas to a baking tray and bake for 15-20 minutes until crunchy, then set aside.
• Combine the ingredients for the dressing in a clean jar and shake to emulsify. Taste and adjust according to your preferences and how sour your lemon is.
• Add the chopped parsley and kale to the base of a large serving plate (or a large mixing bowl). Pour over half the dressing and use your hands to massage the dressing into the greens. After a minute or two they will soften.
• Add the remaining ingredients to the salad, finishing with the crispy chickpeas. Add the remaining dressing, (optional) parmesan and seasoning to taste and according to your preferences.
• Keeps well in the fridge for a number of days.

Keyword gluten free, Vegetarian

Tried this recipe?Let us know how it was!