This delicious vegan Chickpea Italian Salad is the perfect combination of garbanzo beans, red peppers, cherry tomatoes and a hint of balsamic vinegar.
It’s done in less than 15 minutes and promises a satisfying and healthful weekday lunch.
Chickpeas, or “ceci” as they’re known in Italian, are a cornerstone of Mediterranean cuisine, and their versatile nature perfectly complements the rich tapestry of Italian flavors.
That’s why chickpeas are always involved in mediterranean dishes. I recently posted a decadent Chickpea Deviled Eggs you should try if you are looking for a different appetizer to serve on your dinner parties.
What is chickpea salad made of?
Chickpea salad typically includes chickpeas (garbanzo beans) as the main ingredient. It can also contain a variety of vegetables, herbs, and other ingredients.
Common additions to chickpea salad may include cherry tomatoes, cucumber, red onion, bell peppers, olives, feta cheese, and a dressing made with olive oil, lemon juice, and various herbs and spices. The ingredients can be customized based on personal preferences.
Why is chickpea salad good for you?
Chickpea salad is considered a healthy option for several reasons:
- Rich in Nutrients: Chickpeas are a good source of protein, fiber, vitamins (such as folate and vitamin K), and minerals (such as iron, magnesium, and potassium).
- Low in Saturated Fat: Chickpeas are low in saturated fat, making them a heart-healthy food.
- Weight Management: The combination of protein and fiber in chickpeas can contribute to feelings of fullness, potentially aiding in weight management.
- Blood Sugar Control: The fiber in chickpeas may help regulate blood sugar levels.
- Versatility: Chickpea salad often includes a variety of vegetables, providing a range of nutrients and antioxidants.
Ingredients list for 2 servings
- 1 tbsp Italian seasoning
- 1 (14 oz) tin chickpeas, rinsed, drained.
- 1/2 red pepper, cubed
- 10 cherry tomatoes, halved
- 1 tbsp balsamic vinegar
- olive oil to taste
- salt to taste
- basil leaves for garnish, optional
How to make Chickpea Italian Salad
- Heat a frying pan at medium-high heat, when warm, add the olive oil, red pepper, True Greens Italian allround, salt and cook for 3 minutes. Reserve.
- To a salad plate, add the red peppers, tomatoes, True Greens Chickpea Spice and gently mix. Pour the balsamic vinegar and olive oil, salt to taste.
- Serve with basil leaves if using.
Storage
Store chickpea salad in an airtight container in the refrigerator, consuming it within 3-4 days for optimal freshness. If the salad has dressing, store it separately to maintain the vegetable crispness. Avoid freezing, and check for spoilage before consuming leftover salad.
What to serve with Salads
There are many delicious Italian dishes to serve along our Chickpea Italian Salad. You can serve this recipe with:
Ricotta And Spinach Stuffed Chicken
Roasted Beer Marinated Flank Steak
FAQs
Is it OK to eat chickpeas every day?
Yes, it is generally healthy and safe to eat chickpeas every day as part of a balanced diet. Chickpeas are a rich source of protein, fiber, vitamins, and minerals.
They contribute to heart health, aid in digestion, and provide essential nutrients. However, it’s crucial to maintain a diverse diet, incorporating a variety of foods to ensure a well-rounded nutrient intake.
Can you eat chickpeas straight from the can in a salad?
Absolutely! Canned chickpeas are pre-cooked and ready to eat, making them a convenient and time-saving addition to salads.
Simply drain and rinse the chickpeas before incorporating them into your salad. If you prefer warm chickpeas, you can briefly heat them on the stove or in the microwave.
Always check the can for specific instructions, and enjoy the ease of adding this nutritious legume to your favorite salads for a boost of protein and fiber.
Are canned chickpeas as healthy as fresh?
Yes, canned chickpeas are as healthy as fresh ones. They retain most of their nutritional value, offering a convenient and nutritious option for meals. Rinsing canned chickpeas before use helps reduce sodium levels.
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Chickpea Italian Salad
Ingredients
- 1 tbsp Italian seasoning
- 1 14 oz tin chickpeas rinsed, drained
- 1/2 red pepper cubed
- 10 cherry tomatoes halved
- 1 tbsp balsamic vinegar
- olive oil, to taste
- salt to taste
- basil leaves for garnish optional
Instructions
- Heat a frying pan at medium-high heat, when warm, add the olive oil, red pepper, Italian seasoning, salt and cook for 3 minutes. Reserve.
- To a salad plate, add the red peppers, tomatoes, and gently mix. Pour the balsamic vinegar and olive oil, salt to taste.
- Serve with basil leaves if using.
