Hawaiian bacon chickpea salad
Experience a tropical twist with our refreshing Hawaiian Bacon Chickpea Salad recipe! This flavorful dish combines protein-rich chickpeas, crispy bacon, sweet pineapple, crunchy almonds, and nutrient-packed kale, all tossed in a creamy ranch dressing. Perfect for a quick lunch or light dinner, discover a delicious blend of taste and health in every bite!
- 06 Mar 2024
- Cook time 5 min
- Prep time 10 min
- 1 Servings
- 6 Ingredients
The Hawaiian Bacon Chickpea Salad is a delicious and nutritious dish that combines the smoky flavor of bacon with the sweetness of pineapple, the crunch of almonds, the earthy taste of kale, and the creaminess of ranch dressing. This well-balanced salad is perfect for a quick lunch or a light dinner and is packed with protein, fiber, and essential vitamins.
Ingredients:
Instructions:
- If using canned chickpeas, drain and rinse them thoroughly. If using dried chickpeas, cook them according to package instructions until tender. Set aside.
- In a skillet over medium heat, cook the bacon until crispy (about 5-7 minutes).
- Once cooked, transfer the bacon to a paper towel-lined plate to drain excess grease and cool.
- Crumble the cooled bacon into bite-sized pieces.
- If using fresh pineapple, peel, core, and cut it into small cubes.
- For canned pineapple, drain thoroughly before dicing.
- In a dry skillet over medium heat, add the almonds.
- Cook, stirring frequently, until they are golden brown and fragrant (about 3-5 minutes).
- Be careful not to burn them. Remove from heat and let cool.
- Wash the kale thoroughly.
- Remove the tough stems and chop the leaves into bite-sized pieces.
- Massage the kale with your hands for a minute or two to reduce its bitterness and improve texture.
- In a large mixing bowl, combine the chickpeas, crumbled bacon, pineapple cubes, toasted almonds, and chopped kale.
- Drizzle the ranch dressing over the salad.
- Toss the salad gently until all ingredients are well-coated with the dressing.
- Taste and adjust seasoning if necessary (you may want to add a bit of salt and pepper, depending on your taste).
- Serve the Hawaiian bacon chickpea salad immediately, or refrigerate for up to a couple of hours if you prefer it chilled. Enjoy!
Tips:
- Rinse and drain the chickpeas thoroughly before using them in the salad to remove any excess sodium and improve their texture.
- Cook the bacon until it's crispy to add a delightful crunch to the salad. Let it cool slightly before crumbling it into smaller pieces.
- Use fresh pineapple for the best flavor, but if fresh is not available, canned pineapple (drained) works well too.
- Toast the almonds lightly in a dry skillet over medium heat until they are golden brown to enhance their flavor and aroma.
- Massage the kale with a bit of the ranch dressing before combining it with the other ingredients. This helps to soften the kale and make it more palatable.
- Adjust the amount of ranch dressing to your preference. You can use a light or low-fat version to make the salad healthier.
- For a vegetarian version, omit the bacon and add smoked paprika or another seasoning to give that smoky flavor.
With its vibrant flavors and satisfying textures, the Hawaiian Bacon Chickpea Salad is sure to become a favorite in your recipe collection. Enjoy it as a standalone meal or as a side dish to complement your main course. This salad is not only delicious but also a great way to incorporate more greens and legumes into your diet.
| Nutrition Facts | |
|---|---|
| Serving Size | 570 grams |
| Energy | |
| Calories 840kcal | 34% |
| Protein | |
| Protein 40g | 26% |
| Carbohydrates | |
| Carbohydrates 60g | 18% |
| Fiber 20g | 55% |
| Sugar 24g | 24% |
| Fat | |
| Fat 50g | 61% |
| Saturated 9g | 30% |
| Cholesterol 50mg | - |
| Vitamins | |
| Vitamin A 340ug | 37% |
| Choline 120mg | 22% |
| Vitamin B1 0.70mg | 58% |
| Vitamin B2 1.19mg | 92% |
| Vitamin B3 9mg | 58% |
| Vitamin B6 1.48mg | 87% |
| Vitamin B9 170ug | 44% |
| Vitamin B12 0.55ug | 23% |
| Vitamin C 200mg | 227% |
| Vitamin E 14mg | 90% |
| Vitamin K 550ug | 456% |
| Minerals | |
| Calcium, Ca 550mg | 42% |
| Copper, Cu 1.03mg | 0% |
| Iron, Fe 7mg | 62% |
| Magnesium, Mg 250mg | 59% |
| Phosphorus, P 650mg | 52% |
| Potassium, K 1470mg | 43% |
| Selenium, Se 30ug | 57% |
| Sodium, Na 1230mg | 82% |
| Zinc, Zn 4.78mg | 43% |
| Water | |
| Water 410g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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