Italian Chickpea Salad Recipe – An Italian in my Kitchen

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This Italian Chickpea Salad is made with tomatoes, potatoes, olives, arugula and spices. Then tossed with a easy olive oil dressing. The right facet dish or principal dish salad recipe thought!

Chickpea salad in a glass bowl.

 

I really like salads anytime of the yr, from a white bean salad to a roasted red pepper pasta salad to a easy fruit salad. And this Chickpea salad for my part is a kind of anytime salads. It’s a hearty sort of salad which implies not solely is it good as a facet dish but in addition makes an important principal dish too! Plus it’s good for you!

Recipe Components

  • Cooked chickpeas – often known as garbanzo beans, both canned or dried and soaked in a single day
  • Grape tomatoes – or cherry tomatoes
  • Potatoes – cooked and cubed
  • Crimson onion – or white onion when you want
  • Cucumber – generally I like to make use of an English cucumber that manner I don’t should peel it
  • Again olives – pitted and halved kalamata olives
  • Arugula – often known as rocket
  • Olive oil – additional virgin olive oil
  • Crimson wine vinegar – or you would use lemon juice
  • Oregano
  • Salt
  • Black pepper

You can all the time substitute just a few components or add just a few, for instance you would add a chopped pink bell pepper, sliced avocado, some chopped recent herbs together with parsley,

Easy methods to make a Chickpea Salad

Prepare dinner your chickpeas and potatoes till tender and let cool. In a big bowl add the chickpeas, halved grape tomatoes, chopped cucumber, onion, olives and potatoes.

ingredients for chickpea salad in a white bowl

In a small jar add the olive oil, vinegar, salt, pepper and oregano and shake to mix. Mix the salad with the dressing and refrigerate for brief period of time to mix the flavors. Add the arugula simply earlier than serving (so it doesn’t wilt).

ingredients including arugula for the chickpea salad in a white bowl

Are chickpeas good for you?

Chickpeas are undoubtedly good for you, they’re a wealthy supply of nutritional vitamins, minerals and fiber. They might even assist  enhance digestion, assist with weight reduction and scale back the chance of a number of illnesses. They’re additionally excessive in protein which makes them an ideal substitute in vegetarian cooking.

Can I exploit canned chickpeas?

I like to make use of dried chickpeas however canned would work additionally. Simply make sure that to empty and rinse them effectively.

Easy methods to put together dried chickpeas

In a big bowl add the dried chickpeas and canopy effectively with water. Let the dried chickpeas sit for about 8 hours then drain and cook dinner till tender. Let cool earlier than including to the salad.

Chickpea salad in a glass bowl.

Easy methods to retailer the Chickpea Salad

The Chickpea Salad needs to be effectively lined or positioned in an hermetic container and refrigerated. It should preserve for as much as three days within the fridge.

Extra Scrumptious Salads to Attempt

So in case you are searching for a Wholesome Scrumptious Salad to strive, I hope you give this Chickpea Salad a try to let me know what you assume. Buon Appetito!

Chickpea salad up close.
  • cups drained cooked chickpeas (roughly 2 cans drained and rinsed)
  • ¾ cup grape or cherry tomatoes (halved)
  • 2 medium potatoes cooked and cubed
  • ½ pink onion chopped
  • ½ cucumber (minimize & cubed)
  • 12 black olives (halved)
  • 2-3 handfuls arugula

DRESSING

  • ¼ cup olive oil
  • 2 tablespoons pink wine vinegar or lemon juice
  • ½ teaspoon oregano
  • ¼ teaspoon salt
  • 2 dashes pepper (or extra if desired)

Forestall your display screen from going darkish

  • In a big bowl add the chickpeas, tomatoes, potatoes, onions, cucumber and black olives.

  • in a small jar add the olive oil, vinegar, oregano, salt and pepper. Place the highest on the jar and shake to mix.

  • Pour desired quantity of dressing over the salad and toss to mix. Cowl and refrigerate for about 30-60 minutes. Simply earlier than serving add the arugula, toss and serve. Get pleasure from!

I like to make use of dried chickpeas however canned would work additionally. Simply make sure that to empty and rinse them effectively.
To organize dried chickpeas – In a big bowl add the dried chickpeas and canopy effectively with water. Let the dried chickpeas sit for about 8 hours then drain and cook dinner till tender. Let cool earlier than including to the salad.
The Chickpea Salad needs to be effectively lined and refrigerated. It should preserve for as much as three days within the fridge. I don’t advocate freezing.

Energy: 318kcal | Carbohydrates: 35g | Protein: 9g | Fats: 17g | Saturated Fats: 2g | Sodium: 352mg | Potassium: 751mg | Fiber: 9g | Sugar: 5g | Vitamin A: 251IU | Vitamin C: 24mg | Calcium: 84mg | Iron: 6mg

Please depart a comment under or pin it to your Pinterest account!

Up to date from August 18, 2019

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