Best 3 Mediterranean Inspired Chickpea Salad Recipes
In the realm of culinary delights, the Mediterranean region stands as a beacon of flavor and wholesome nourishment. The essence of Mediterranean cuisine lies in its vibrant blend of fresh vegetables, aromatic herbs, tangy citrus, and wholesome grains. Chickpeas, an essential component of Mediterranean cooking, offer a wealth of protein, fiber, and essential nutrients. Our journey into the world of Mediterranean-inspired chickpea salads takes us on an adventure to explore culinary treasures that burst with flavor and nourishment. We'll uncover recipes that showcase the versatility of chickpeas, transforming them into the centerpiece of refreshing, savory, and protein-packed salads. From vibrant Greek salads to hearty Moroccan grain bowls, and delightful Lebanese mezze platters, we'll delve into a world of culinary magic where chickpeas take center stage.
Here are our top 3 tried and tested recipes!
MEDITERRANEAN CHICKPEA SALAD RECIPE
Steps:
- Rinse and thoroughly drain the chickpeas. Add to a large skillet or cast iron pan along with the tablespoon of olive oil. Saute on medium high heat, stirring often, for about 5 minutes until the chickpeas are slightly crisped.
- Make the dressing by whisking together the minced garlic, extra-virgin olive oil, fresh lemon juice, mustard, dried oregano, salt, and pepper in a serving bowl.
- Add the chickpeas, cherry tomatoes, sliced red onions, diced orange and yellow bell peppers and parsley to the bowl and toss. Top with the crumbled feta cheese and serve at room temperature.
Nutrition Facts : Calories 393 kcal, Carbohydrate 36 g, Cholesterol 17 mg, Fiber 9 g, Protein 12 g, SaturatedFat 5 g, Sodium 587 mg, Sugar 9 g, Fat 24 g, ServingSize 4 Servings, UnsaturatedFat 0 g
MEDITERRANEAN CHICKPEA SALAD
Steps:
- Place the onions in a bowl of cool water and let them soak while you prepare the other ingredients (this removes the harsher bite from the onions, while still giving great flavor).
- Place the chickpeas, parsley, bell peppers, cucumber, and feta in a large serving bowl.
- In a small mixing bowl or large measuring cup, stir together the dressing ingredients: olive oil, red wine vinegar, garlic, oregano, salt and pepper. Drain the red onions and add them to the chickpea mixture, then pour the dressing over the top. Toss to combine. If time allows, let marinate in the refrigerator for 30 minutes, or enjoy immediately.
Nutrition Facts : ServingSize 1 (of 8), about 1 1/2 cups, Calories 169 kcal, Carbohydrate 21 g, Protein 9 g, Fat 7 g, SaturatedFat 1 g, Cholesterol 3 mg, Sodium 466 mg, Fiber 6 g, Sugar 2 g
MEDITERRANEAN-INSPIRED CHICKPEA SALAD
Steps:
- Whisk together oil, vinegar, oregano, and garlic for the dressing in a small bowl until blended.
- Mix together chickpeas, olives, artichoke hearts, roasted red peppers, feta cheese, and capers in a large bowl. Add dressing and toss to coat. Serve with dolmas, if desired.
Nutrition Facts : Calories 420.9 calories, Carbohydrate 37.4 g, Cholesterol 18.9 mg, Fat 27.5 g, Fiber 7.1 g, Protein 12.4 g, SaturatedFat 6.1 g, Sodium 3462.4 mg, Sugar 2.2 g
Tips:
- Select high-quality chickpeas: Opt for dried chickpeas and soak them overnight for optimal texture and flavor. Alternatively, use canned chickpeas, rinsing and draining them thoroughly.
- Roast the chickpeas for enhanced flavor: Roasting chickpeas in the oven intensifies their nutty flavor and adds a crispy texture. Spread them on a baking sheet and roast at 400°F (200°C) for 20-30 minutes, stirring occasionally.
- Chop the vegetables evenly: Uniformly chopped vegetables ensure even cooking and a visually appealing salad. Cut them into bite-sized pieces for a harmonious texture.
- Use fresh herbs for a vibrant flavor: Fresh herbs, such as parsley, cilantro, or mint, add a burst of flavor to the salad. Chop them finely to release their aromatic oils.
- Adjust the dressing to your taste: The dressing is a crucial component that brings all the flavors together. Feel free to adjust the proportions of olive oil, lemon juice, and spices to suit your preferences.
Conclusion:
This Mediterranean-inspired chickpea salad is a symphony of flavors and textures, offering a delightful balance of freshness, crunch, and tanginess. The roasted chickpeas add a nutty depth, while the crisp vegetables and herbs provide vibrant contrast. Drizzled with a zesty dressing, this salad is a perfect accompaniment to grilled meats, fish, or as a standalone vegetarian meal. Its versatility allows it to be enjoyed as a light lunch, a refreshing side dish, or even as a healthy snack. With its ease of preparation and customizable flavor profile, this salad is sure to become a staple in your culinary repertoire.
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