Chickpea and Kale Salad with Tahini Dressing
This Chickpea and Kale Salad with Tahini Dressing is a nutritious meal that offers substantial benefits for women over 40, particularly those in menopause. During menopause, bone density often decreases due to lower estrogen levels, increasing the risk of osteoporosis.
This salad incorporates kale, a leafy green high in calcium and vitamin K, both of which are essential for maintaining bone health. Chickpeas provide a plant-based source of protein and magnesium, another vital mineral for bone strength. Combined with a creamy tahini dressing, this salad is not only delicious but also supports overall wellness and bone health.
Ingredients:
1 can (400g/15 oz) chickpeas, drained and rinsed
4 cups kale, chopped
1 tbsp olive oil
Salt and pepper to taste
2 tbsp sesame seeds
For the Tahini Dressing:
2 tbsp tahini
1 tbsp lemon juice
1 tbsp olive oil
1 garlic clove, minced
2-3 tbsp water (to thin the dressing)
Salt and pepper to taste
Method:
Prepare the Chickpeas: In a pan, heat the olive oil over medium heat. Add the chickpeas, season with salt and pepper, and sauté for 5-7 minutes until they are slightly crispy.
Prepare the Kale: Place the chopped kale in a large bowl. Massage the kale with a drizzle of olive oil and a pinch of salt for a few minutes until it softens.
Make the Dressing: In a small bowl, whisk together the tahini, lemon juice, olive oil, minced garlic, and water until smooth. Adjust the consistency by adding more water if needed.
Assemble the Salad: Add the crispy chickpeas to the massaged kale. Pour the tahini dressing over the salad and toss well to combine.
Garnish and Serve: Sprinkle with sesame seeds and serve with lemon wedges on the side for an extra burst of flavour.
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Incorporating nutrient-dense meals like this Chickpea and Kale Salad with Tahini Dressing into your diet can significantly benefit your bone health, especially during and after menopause. It’s a delicious, easy-to-prepare dish that supports your body’s needs at this stage of life.
Nutritional Benefits:
Kale: High in calcium and vitamin K, supporting bone health and reducing the risk of osteoporosis.
Chickpeas: Provide plant-based protein and magnesium, which aid in maintaining bone density.
Tahini: Rich in healthy fats and calcium, contributing to heart and bone health.
Macros per serving (Serves 2):
Protein: 14g
Carbs: 28g
Fat: 18g
Calories: 340 kcal