Chickpea Salad: A Simple and Healthy Salad
Forget limp, side-salad sadness! This Chickpea Salad is a protein-packed powerhouse, bursting with flavour and texture, making it a perfect vegetarian centrepiece for your next family meal. Imagine a dish that keeps everyone energised and satisfied, without needing meat. This recipe is your answer! Packed with protein-rich chickpeas and fluffy quinoa, it’s a nutritional all-star that’s ready in about 25 minutes. Plus, the variety of fresh vegetables and creamy avocado creates a symphony of textures and tastes that will tantalise everyone at the table.
Building a Flavourful Family Bowl:
For a family-style presentation, simply toss all the ingredients together in a large bowl. The cooked quinoa and chickpeas create a hearty base, while the chopped vegetables like red onion, capsicum, and cucumbers add pops of colour and freshness. Creamy avocado complements the protein-rich elements, and the baby spinach provides a layer of essential greens. Toss everything together with the flavourful dressing, and voila! A satisfying and delicious vegetarian meal is ready to share.
Lunchtime on the Go:
This Chickpea Salad also shines as a fantastic grab-and-go lunch. With a little mason jar magic, you can create delicious meal prep options for the whole week! See the following section for our guide to layering this salad in a mason jar for a perfectly portable lunch.
Thyroid-Friendly Benefits
Chickpeas: Rich in selenium and zinc, supporting thyroid function. Selenium aids in thyroid hormone synthesis, while zinc contributes to thyroid hormone production and metabolism.
Garlic: Contains selenium, which supports thyroid health, and offers antioxidant properties.
Fresh Herbs (Parsley, Mint): High in antioxidants and anti-inflammatory compounds, beneficial for overall thyroid health.
Diabetes-Friendly Benefits
Chickpeas and Quinoa: Both are high in protein and fiber, aiding in blood sugar control and providing sustained energy.
Baby Spinach: Low in carbohydrates and rich in vitamins, adding nutritional value without spiking blood sugar levels.Avocados: Provide healthy fats that promote satiety and help stabilize blood sugar levels.
Olive Oil: Contains monounsaturated fats that improve insulin sensitivity.
Macronutrient Composition per serving
Calories: 350 kcal
Protein: 12-15g
Fat: 15-20g
Carbs: 35-40g
Ingredients Used For Chickpea Salad
Main Components:
Chickpeas: Serve as the protein-rich base of the salad, adding texture and a nutty flavour.
Quinoa: A gluten-free grain that provides additional protein and a slightly nutty taste.
Baby Spinach: Adds freshness, colour and is a good source of vitamins.
Cherry Tomatoes: Bring a juicy, sweet contrast to the other savoury ingredients.
Persian Cucumbers: Known for their crisp texture and mild flavour, enhancing the salad’s freshness.
Capsicum: Adds a sweet and slightly tangy flavour, along with vibrant colour.
Red Onion: Offers a sharp bite that complements the milder ingredients.
Sumac: Introduces a tangy, lemony flavour that brightens the overall dish.
Avocados: Provide creaminess and a rich, buttery texture.
Kalamata Olives: Contribute a briny depth to balance the salad’s freshness.
Fresh Parsley and Mint: Both herbs add freshness, with mint providing a cool aftertaste.
Dressing:
Extra-Virgin Olive Oil: The base of the dressing adds richness and smoothness.
Lemon Juice: Adds a fresh, citrusy kick.
Dried Oregano: Brings in a classic Mediterranean flavour.
Minced Garlic: Provides a pungent depth.
Dijon Mustard: Gives the dressing a tangy sharpness.
Sea Salt and Black Pepper: Season and enhance all the flavours.
Alternative Ingredients
Chickpeas: Can be substituted with any other cooked beans, like black beans or kidney beans.
Quinoa: Bulgur or couscous could serve as alternatives, though not gluten-free.
Baby Spinach: Arugula or kale could be used for different flavour profiles.
Preparation Tips For Chickpea Salad
- Ensure chickpeas and quinoa are well-drained to keep the salad from becoming soggy.
- Chop vegetables uniformly to ensure each bite is balanced in flavour and texture.
- Whisk the dressing thoroughly to emulsify the olive oil and lemon juice for a smoother consistency.
Serving Tips For Chickpea Salad
- Serve the salad chilled or at room temperature to bring out the flavours.
- Perfect as a standalone meal or as a side dish with grilled meats or seafood.
Storage Tips
- Store the salad in an airtight container in the refrigerator for up to three days.
- Best to add avocado and dressing just before serving to maintain freshness and prevent sogginess.
Chickpea Salad
Ingredients
Salad
- 2 cans (15oz each) chickpeas, drained and rinsed
- 1 cup cooked quinoa
- 150g baby spinach
- 2 cups cherry tomato, halved
- 4 Persian cucumbers, chopped
- 1 capsicum, cubed
- 1 small red onion, thinly sliced
- 1 tsp sumac
- 2 avocados, cubed
- ½ cup Kalamata olives, pitted and halved
- ½ cup fresh parsley, chopped
- ¼ cup fresh mint, plus whole mint leaves for garnish, chopped
Dressing
- 2 tbsp extra virgin olive oil
- 2 tbsp lemon, juiced
- 1 tsp oregano, dried
- ½ tsp garlic, minced
- 1 tsp Dijon mustard
- 1 tsp sea salt
- black pepper, freshly ground
Instructions
- In a small pot, add ½ cup of quinoa and ½ cup of water. Cook in medium heat for about 15 to 20 minutes.
- In a small bowl, whisk together the olive oil, lemon juice, oregano, garlic, mustard, salt, and several grinds of black pepper.
- In a large bowl, combine the chickpeas, cooked quinoa, baby spinach, tomatoes, cucumber, red onion, sumac, olives, parsley, dill, and mint.
- Drizzle the dressing over the salad and toss gently to coat all ingredients. Season with additional salt and pepper to taste.
- Serve immediately, enjoy on its own or serve as a side with grilled fish, prawns or chicken.
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