Alkaline Diet Recipe #83: Kale Chickpea Mash

Kale Chickpea MashHave you ever thought about making a delicious mash without using potatoes and making it a bit more interesting?

This recipe is absolutely delicious and uses very healthy and highly alkaline ingredients like kale, garlic and chickpeas.

This mash has got an abundance of different flavours given by the thyme and shallots.

You can serve this as a main course or as a side dish with fresh fish.

Kale Chickpea Mash

Serves 2 as a main dish
Serves 4 as a side dish


3 tbsp garlic, cut into small pieces
1 shallot, cut into small pieces
1 bunch kale
400g fresh chickpeas (cooked per instructions)
2 tbsp Bragg Liquid Aminos (alternative: soy sauce)
2 tbsp extra virgin olive oil or coconut oil
1/2 tsp of fresh or dried thyme
Celtic sea salt or Himalayan crystal salt, to taste


Gently fry the shallot and minced garlic in olive oil on medium-high heat until it turns golden brown. Be careful not to burn it, as the garlic becomes bitter tasting otherwise.

Add the washed and drained kale and stir in the oil, onion and garlic. After the kale has wilted a bit, add the chick peas and cook for about 6 minutes.

Add the remaining ingredients and stir. Begin mashing the chickpeas with a fork. You can mash them as fine as you like your mash to be.


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  1. Anneliese Golubic Reply

    Ross, that was super delicious!
    I just made the Kale and ChickPea Mush, used 1/2 a red onion, 4 cloves of garlic, a can of Chickpeas, Kale and sautéed in Coconut Oil. At the end I drizzled a little very good Olive oil and a little Balsamic vinegar over it. It was very delicious. I will definitely make that again!!

    • ross Reply

      Fantastic! So good to hear 🙂

  2. Annette Reply

    My query comes with “frying” anything in a healthy diet – surely heated oils are undeniably bad for the health?

    • Energise Ross Reply

      Hi Annette

      Nice to hear from you. Frying is acceptable in small amounts – remember, we are aiming for 80/20 and are trying to make it as easy and achievable as possible.

      Frying in coconut oil is always the healthiest option, or for stir frys you can ‘steam’ fry foods in a little water, and it has a similar effect.


  3. Amber Reply

    Chickpeas can be bought both dried or canned, are available all year round, and are easy to store. If concerned with the nutritional content between dried and canned chickpeas, UNLIKE MOST OTHER CANNED VEGETABLES, CHICKPEAS DO NOT LOSE ANY NUTRIENTS WHEN CANNED , so the choice of dried or canned is up to the buyer.


  4. Scott Brady Reply

    Re. the questions:

    Unless Ross edited this post, he said to use fresh chickpeas which would indicate the non-tinned variety; presumably chickpeas in a packet that require soaking overnight, then cooking.

    Any food that is cooked or even warmed a little will lose *some* of it’s alkalinity, but it is likely to still remain alkaline so long as it is not heated above 118 degrees F; Dr Young says an easy way to tell is that if you can keep your finger in the cooking/cooked food then it is below 118 F and thus ok.

    Hope that helps.


  5. Maria Reply

    Would loive the response to above question as my family and I are trying to stick to a true alkaline diet.

  6. j Reply

    would love to get the answer to francoise’s question above.. i was wondering the same things!

  7. Françoise Johnston Reply

    Hi Ross. Are you sure, chick peas out of a tin are highly alkalising? I thought you should really try and avoid tinned stuff!
    Also has kale cooked for 4 minutes not lost a lot of it’s alkalinity?