Chickpea Salad, often known as Garbanzo Bean Salad, is a wholesome and nutritious Mediterranean dish that bursts with flavors. It’s sometimes made with cooked chickpeas, cucumbers, tomatoes, bell peppers, and a tangy dressing infused with garlic and spices.
The chickpeas within the salad present a hearty and satisfying texture, whereas the greens add freshness and taste. It may be served as a light-weight lunch or dinner, loved as a facet dish, and even used as a filling for sandwiches or wraps.
The recipe I’ve shared right here exhibits you how one can make chickpea salad with straightforward, step-by-step directions. I’ve additionally included an in depth video of this recipe under to make the cooking course of visually clear.
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What’s Chickpea Salad?
Chickpea Salad is a wholesome, nutritious, and Mediterranean-inspired dish that showcases the flexibility of chickpeas. It’s sometimes made with cooked chickpeas with an assortment of contemporary greens like cucumbers, tomatoes, and bell peppers. The salad is then dressed with a tangy dressing infused with garlic and spices. It may be served as a light-weight lunch or dinner choice, loved as a facet dish, and even used as a filling for sandwiches or wraps.
Typically known as garbanzo bean salad, this flavorful dish derives its different identify from the primary ingredient used, which is the garbanzo bean, one other identify for chickpeas. Garbanzo beans are an awesome supply of plant-based protein, fiber, and varied nutritional vitamins and minerals. They promote coronary heart well being, help in digestion, and might help handle blood sugar ranges.
Chickpea Salad is a superb alternative for meal-prepping lunches or wholesome dinners. Its excessive protein content material and sophisticated carbohydrates present sustained vitality all through the day. Whether or not you are on the lookout for a fast and straightforward lunch choice or a nutritious facet dish, chickpea salad is a flexible dish that ticks all of the bins. Embrace the Mediterranean goodness and indulge on this healthful salad for a well-rounded and scrumptious meal.
Components & Substitutions
The substances you will have for making this chickpea salad are primary spices and a few contemporary produce that’s simply obtainable in most grocery shops. Here’s a listing of the substances:
- Cooked Chickpeas:Â These might be canned or cooked from dried. Chickpeas present an earthy and nutty taste with a creamy texture
- Cucumbers:Â Delivers a refreshing and crisp texture with a light and funky taste, You should use any number of contemporary cucumbers like English or backyard cucumbers
- Crimson Onion: Provides a pungent and barely candy taste with a tangy chunk
- Bell Pepper:Â Provides candy and crunchy taste with vibrant coloration. I’ve used yellow bell pepper right here, however be happy to make use of any coloration of your alternative
- Avocado:Â Present creamy and buttery texture with a wealthy and delicate nutty taste
- Cherry Tomatoes:Â Provides a juicy and candy taste with a burst of freshness. These might be substituted with grape tomatoes or diced common tomatoes
- Coriander Leaves:Â Provides contemporary and citrusy taste with a vibrant natural be aware. Parsley generally is a substitute for a milder taste
- Dressing: For the dressing, I used olive oil, lemon juice, black pepper, cumin powder, minced garlic, and salt for a Mediterranean taste
For an in depth substances listing, please try the recipe card under.
The right way to Make Chickpea Salad at Residence?
The recipe I’ve shared right here is Chickpea Salad, a refreshing and protein-packed dish. It’s made with cooked chickpeas, crisp greens, and a zesty dressing. It affords a pleasant mixture of flavors and textures, making it a wholesome and satisfying choice for a light-weight meal or facet dish.
Beneath are the high-level directions for this recipe, however for detailed step-by-step directions with pictures and a video, please see the recipe card under
Put together the Chickpea Salad Dressing
- Add the substances: In a bowl, add good-quality olive oil, finely minced garlic, freshly floor black pepper, fragrant cumin powder, and a pinch of salt
- Combine: Totally combine all of the substances collectively. Set the dressing apart, permitting the flavors to infuse and develop till prepared to make use of
Put together the Chickpea Salad:
- Prep Cucumber: Start by making ready the contemporary veggies. Trim the ends of a cucumber and minimize it into bite-sized items, transferring them to a bowl
- Chop onions: Finely chop half of a medium-sized pink onion and add it to the cucumber within the bowl
- Cube bell pepper: Take away the core and seeds from medium-sized bell pepper, cube it into small items, and embody it within the bowl
- Slice avocado: Slice a agency and ripe avocado in half, take away the seed, and minimize the flesh into slices. Add the avocado slices to the vegetable combine
- Have the cherry tomatoes: Halve the cherry tomatoes and add them to the bowl
- Add chickpeas: Incorporate the cooked chickpeas (garbanzo beans) and the finely chopped cilantro leaves into the vegetable combination. Now it is time to add some protein and taste. Embrace the cooked chickpeas and the chopped cilantro leaves within the vegetable bowl. (Notice: I’ve used canned chickpeas on this recipe. In case you choose to cook dinner chickpeas from scratch, you may seek advice from the chole recipe for directions on how to take action.) Drizzle the beforehand ready salad dressing everywhere in the substances
- Gown the salad: Drizzle the beforehand ready salad dressing everywhere in the substances, making certain even protection
- Combine all the pieces: Gently toss the parts of the salad, ensuring to coat them evenly with the dressing. This step permits the flavors to meld collectively. Now the wholesome Chickpea Salad is prepared so that you can take pleasure in
Suggestions
- Rinse and drain the chickpeas: If utilizing canned chickpeas, be certain to rinse them totally beneath chilly water to take away any extra sodium or brine. Drain nicely earlier than including them to the salad
- Customise the greens: Be happy so as to add the greens primarily based in your preferences and what’s obtainable. Contemplate including substances like diced bell peppers, cherry tomatoes, cucumbers, pink onions, or every other veggies you take pleasure in
- Add contemporary herbs: Recent herbs like coriander, parsley, or mint can add a burst of freshness and taste to the salad. Chop them finely and blend them in with the opposite substances
- Dressing: Put together a easy dressing with olive oil, lemon juice or vinegar, salt, pepper, and every other desired spices or herbs. Toss the salad with the dressing simply earlier than serving to keep away from sogginess
- Alter seasoning: Style the salad earlier than serving and alter the seasoning as wanted. Add extra salt, pepper, lemon juice, or herbs to realize the specified taste profile
- Contemplate texture: So as to add some texture to the salad, you may embody toasted nuts or seeds, or crushed feta cheese
- Chill earlier than serving: For a refreshing salad, refrigerate it for a minimum of half-hour earlier than serving. The chilled temperature enhances the flavors and makes them extra pleasurable, particularly throughout sizzling summer season climate
Storage Recommendations
Chickpea Salad stays contemporary within the fridge for as much as two days when wrapped with plastic wrap to forestall air circulation. In case you plan to retailer the salad, I like to recommend including salt solely earlier than serving to keep away from making the cucumbers and tomatoes soggy. By following this technique, you may preserve the salad’s texture and flavors.
Serving Recommendations
Chickpea Salad is a flexible dish that pairs nicely with quite a lot of complementary substances. Listed here are some strategies for what you may serve with Chickpea Salad:
- Grilled, baked, or roasted Hen: Add some grilled, or baked hen breasts or thighs on the facet for a protein-rich and satisfying meal. You may as well serve it with oven-fried hen tenders, or oven-fried hen
- Pita Bread or Flatbread: Serve the Chickpea Salad with heat pita bread or flatbread. It is good for scooping up the salad or creating tasty wraps
- Hummus and Greens: Create a Mediterranean-inspired platter with a Chickpea Salad, quite a lot of contemporary greens (akin to carrots, cucumbers, bell peppers, and cherry tomatoes), and a facet of hummus for dipping
- Quinoa or Couscous: Serve the chickpea salad over a mattress of cooked quinoa or couscous so as to add some further texture and make it a extra filling meal
- Roasted Greens: Put together some roasted greens like zucchini, potatoes, cauliflower, eggplant, and bell peppers to serve alongside the salad. It provides additional taste and a pleasant smoky style
- Tzatziki Sauce: Supply a facet of tzatziki sauce, Greek yogurt, and cucumber sauce, to drizzle over the salad. It provides a refreshing and tangy aspect to the dish
- Falafel: Accompany the salad with selfmade or store-bought falafel for a very vegetarian or vegan meal choice
You would additionally discover comparable recipes under and extra at salad recipes, summer season recipes, and wholesome recipes.
Extra chickpea recipes:
Chickpea Salad Recipe Video
I’ve additionally shared an in depth video of this Chickpea Salad recipe under that I hope will enable you to make a wholesome dish at residence. You may as well discover this recipe in a story format.
📖 Recipe
Chickpea Salad
Chickpea Salad, often known as Garbanzo Bean Salad, is a wholesome and nutritious Mediterranean dish that bursts with flavors. It’s sometimes made with cooked chickpeas, cucumbers, tomatoes, bell peppers, and a tangy dressing infused with garlic and spices. The chickpeas within the salad present a hearty and satisfying texture, whereas the greens add freshness and taste. It may be served as a light-weight lunch or dinner, loved as a facet dish, and even used as a filling for sandwiches or wraps.
Alter servings
ComponentsÂ
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For Chickpea Salad
- 1.75 cup Cooked Chickpeas, canned or cooked from scratch
- 1 Cucumber, diced
- 1 Bell Pepper, any coloration, diced
- ½ Crimson Onion, medium measurement, chopped
- 1 Tropical Avocado, diced, or use 2 common small avocado
- 1½ cup Cherry Tomato, halved
- 4 tbsp Coriander Leaves, chopped
Stop your display screen from going darkish
DirectionsÂ
To prep Chickpea Salad Dressing
-
In a bowl, add olive oil, minced garlic, freshly floor black pepper, cumin powder, and salt. Combine all the pieces nicely and set the dressing apart for later use
Video
Notes
- Rinse and drain the chickpeas: If utilizing canned chickpeas, be certain to rinse them totally beneath chilly water to take away any extra sodium or brine. Drain nicely earlier than including them to the salad
- Customise the greens: Be happy so as to add the greens primarily based in your preferences and what’s obtainable. Contemplate including substances like diced bell peppers, cherry tomatoes, cucumbers, pink onions, or every other veggies you take pleasure in
- Add contemporary herbs: Recent herbs like coriander, parsley, or mint can add a burst of freshness and taste to the salad. Chop them finely and blend them in with the opposite substances
- Dressing: Put together a easy dressing with olive oil, lemon juice or vinegar, salt, pepper, and every other desired spices or herbs. Toss the salad with the dressing simply earlier than serving to keep away from sogginess
- Alter seasoning: Style the salad earlier than serving and alter the seasoning as wanted. Add extra salt, pepper, lemon juice, or herbs to realize the specified taste profile
- Contemplate texture: So as to add some texture to the salad, you may embody toasted nuts or seeds, or crushed feta cheese
- Chill earlier than serving: For a refreshing salad, refrigerate it for a minimum of half-hour earlier than serving. The chilled temperature enhances the flavors and makes them extra pleasurable, particularly throughout sizzling summer season climate
Vitamin
Serving: 1serving | Energy: 171kcal | Carbohydrates: 10g | Protein: 2g | Fats: 15g | Saturated Fats: 2g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 10g | Sodium: 12mg | Potassium: 462mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1090IU | Vitamin C: 50mg | Calcium: 30mg | Iron: 1mg
FAQ
Sure, chickpeas and garbanzo beans are the identical factor. They’re two totally different names for a similar legume. Chickpeas are the extra widespread time period utilized in North America and Australia, whereas garbanzo beans are a typical time period in Spanish and Center Japanese cuisines. So, whether or not you seek advice from them as chickpeas or garbanzo beans, you’re referring to the identical ingredient.
Sure, you need to use vinegar as an alternative choice to lemon juice within the dressing to your chickpea salad. Vinegar, akin to white wine vinegar, pink wine vinegar, or apple cider vinegar, can present a tangy and acidic taste just like lemon juice.
Chickpea salad pairs nicely with quite a lot of dishes, akin to grilled hen or fish, roasted greens, quinoa or couscous, and crusty bread. It additionally enhances Mediterranean-inspired meals like falafel, hummus, or tabbouleh, providing a balanced and satisfying mixture of flavors and textures for a healthful and scrumptious meal.
I hope you discovered the recipe pleasurable and I might recognize listening to about your expertise with it.
When you have any additional questions, please don’t hesitate to depart a remark and I’ll do my finest to reply promptly. Thanks for studying and completely happy cooking!
