The ideal salad for summer is a Mediterranean chickpea salad. Tossing chickpeas with tomatoes, cucumber, bell pepper, red onion, feta, and parsley results in a salad that is both hearty and filling enough to serve as a side dish for supper.
A quality can of chickpeas is the actual star of the pantry. They are incredibly adaptable in that you can roast them into a snack-size snack, combine them into creamy hummus, or use them as a vegan protein substitution for a hearty salad. There are so many options for chickpea meals!
In this instance, we're going with the salad approach and making the dish's star ingredient chickpeas. You can prepare my roasted red pepper and chickpea salad if you prefer to use roasted vegetables. Or go the garden-fresh approach with feta cheese, red bell pepper, cucumbers, cherry tomatoes, and a tangy lemon vinaigrette.
No matter how you serve it, this Mediterranean chickpea salad will keep you satisfied. Also, it is the ideal way to prepare meals for the summer.
CHICKPEA NUTRITIONAL BENEFITS
In addition to giving dishes a wonderfully nutty flavor, chickpeas are incredibly beneficial to your body and digestive health. How? Read on.
- Their incredible nutritional profile offers a variety of vitamins and minerals.
- They offer a large amount of soluble fibers to feed your microbiome's "good" gut bacteria, which can also aid with digestive problems.
- They are the ideal plant-based protein choice for maintaining control over your appetite and keeping you full.
MEDITERRANEAN CHICKPEA SALAD INGREDIENTS
A flavorful salad with few ingredients but lots of flavors. And that's what makes Mediterranean cuisine so delicious! Here is what you require.
Chickpeas: To make things straightforward, we're using canned chickpeas. Nevertheless, dried chickpeas can also be soaked. Just make sure to give them a thorough washing and drain before adding them to the salad.
Vegetables: For some reason, I keep going back to these few components. Cherry tomatoes, red onions, red bell peppers, and cucumbers combine bright flavors with a crisp texture.
Cheese: To add a touch of the Mediterranean, I'm using crumbled feta cheese.
Herbs: To add a burst of freshness, sprinkle in a little chopped parsley.
Dressing: I'm using my homemade lemon vinaigrette for just the proper amount of zest to keep this salad's light profile.
HOW TO MAKE THIS CHICKPEA SALAD
The fact that this salad is so simple to cook is one of the many reasons I adore it. Just quickly chop and dice the vegetables, drain the chickpeas, and combine everything in a bowl before adding the lemon vinaigrette as the last step. Done!
WAYS TO SERVE THIS
While the name refers to a salad, there is much potential for inventive serving.
- Salad: This salad is your best friend if you're looking for a quick and simple meal. Also, it stores well enough to prepare meals in advance and store them in your bento box for the entire week.
- To complete your evening, serve this alongside baked tuna meatballs or chicken souvlaki.
- Sandwich: To make this into a smashed chickpea sandwich, mash the chickpeas with a fork in a big bowl. Layer it between bread slices after mixing it with the remaining ingredients.
CHICKPEA SALAD VARIATIONS
Like many other salads, you can always add a few extra things to change it up and make it more interesting. Here are some concepts.
- Change up the vegetables: Add fire-roasted tomatoes, pickled red onions, and sliced avocados to amplify the flavors. And feel free to add chopped spinach if you like leafy greens.
- Change up the seasoning: For a different flavor profile, try a Greek salad dressing. You can also add a little paprika for a smokey flavor. But experiment with several seasonings to find your favorite.
AN EASY MEAL PREP SALAD
This salad stays nice without becoming soggy or wilted, unlike other salads, which is fantastic. Simply prepare a large quantity and distribute it throughout the week. It can last up to five days in the refrigerator in an airtight container.
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