Mediterranean Chickpea Delight Salad
This vibrant Mediterranean Chickpea Delight Salad is a protein-packed feast that tantalizes your taste buds with a medley of fresh vegetables and zesty flavors. Loaded with wholesome chickpeas and a colorful assortment of veggies, this dish is both nutritious and satisfying while being low in fat. The combination of tangy balsamic and red wine vinegars, along with a hint of lemon, drizzled over the crisp vegetables, creates a refreshing salad perfect for any occasion. Ideal for picnics, barbecues, or just a quick healthy meal, this salad is sure to impress family and friends!
N/A
Servings
N/A
Calories
16
Ingredients
Ingredients
Chickpeas
2 cups (drained)
Scallions
3 stalks (finely chopped (white part only))
Red Onion
1/2 (chopped)
Green Bell Pepper
1 (chopped)
Carrot
1 (shaved and chopped)
Corn Kernels
1/2 cup (drained and rinsed)
Black Olives
1/2 cup (sliced into slivers (measure before cutting))
Tomatoes
2 medium (chopped)
Garlic
2 cloves (minced)
Couscous (optional)
1/2 cup (cooked (1/2 cup after cooking))
Balsamic Vinegar
to taste (as dressing)
Red Wine Vinegar
to taste (as dressing)
Olive Oil
to taste (I prefer Kalamata olive oil)
Salt
1/2 tablespoon
Ground Black Pepper
1 tablespoon
Lemon Juice
1 teaspoon (or a squeeze of fresh lemon)
Instructions
1
Begin by rinsing and draining the chickpeas thoroughly. Prepare all vegetables by chopping and slicing as per the specified ingredients.
2
In a large mixing bowl, combine the drained chickpeas, chopped scallions, red onion, green bell pepper, shaved carrot, corn kernels, sliced olives, chopped tomatoes, and minced garlic. If including couscous, add it last.
3
In a separate small bowl, whisk together the balsamic vinegar, red wine vinegar, olive oil, salt, black pepper, and lemon juice until well combined.
4
Pour the dressing mixture over the salad ingredients in the large bowl. Gently toss everything together, ensuring the dressing coats all the vegetables and chickpeas evenly.
5
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together.
6
Serve chilled, and savor the delightful combination of flavors and textures!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Chickpea Delight Salad?
It is a protein-packed, vibrant salad featuring chickpeas, a variety of fresh vegetables, and a zesty balsamic dressing.
Is this salad recipe vegan?
Yes, this recipe is vegan as it contains only plant-based ingredients.
Is the Mediterranean Chickpea Delight Salad gluten-free?
The salad is gluten-free as long as you do not include the optional couscous.
How many ingredients are needed for this recipe?
There are 16 ingredients in total, including the dressing components and optional couscous.
How do I prepare the chickpeas for this salad?
You should thoroughly rinse and drain 2 cups of chickpeas before adding them to the bowl.
What kind of dressing is used for this chickpea salad?
The dressing is a whisked mixture of balsamic vinegar, red wine vinegar, olive oil, salt, black pepper, and lemon juice.
How long should I refrigerate the salad before serving?
The salad should be covered and refrigerated for at least 30 minutes to allow the flavors to meld together.
What type of olive oil is recommended?
The recipe creator prefers using Kalamata olive oil for this specific dish.
Can I add grains to this salad?
Yes, you can add 1/2 cup of cooked couscous as an optional ingredient.
What vegetables are included in the salad?
The salad includes scallions, red onion, green bell pepper, shaved carrot, corn kernels, and tomatoes.
How many garlic cloves are required?
The recipe calls for 2 cloves of minced garlic.
Is this salad low in fat?
Yes, this dish is described as being both nutritious and satisfying while remaining low in fat.
Can I use fresh lemon juice?
Yes, you can use either 1 teaspoon of bottled lemon juice or a squeeze of fresh lemon.
How should the black olives be prepared?
You should measure 1/2 cup of black olives and then slice them into slivers.
What part of the scallion should I use?
The recipe specifies using only the finely chopped white parts of 3 scallion stalks.
How much salt and pepper is added?
The recipe uses 1/2 tablespoon of salt and 1 tablespoon of ground black pepper.
Is the corn used in the salad fresh or canned?
The recipe calls for 1/2 cup of corn kernels that have been drained and rinsed.
How do I prepare the carrot for the salad?
One carrot should be shaved and then chopped before being added to the mixture.
Can this salad be served at room temperature?
While it can be, the recipe recommends serving it chilled for the best flavor and texture.
Is this salad suitable for a barbecue or picnic?
Yes, this refreshing and hardy salad is ideal for picnics, barbecues, or as a quick healthy meal.
What is the main source of protein in this dish?
The chickpeas provide the primary source of protein in this Mediterranean salad.
Can I use any type of bell pepper?
The recipe specifically lists green bell pepper, but other colors could be substituted if desired.
Should the dressing be mixed in the same bowl as the vegetables?
No, it is recommended to whisk the dressing in a separate small bowl first, then pour it over the vegetables.
How should I combine the ingredients?
You should gently toss the ingredients together to ensure the dressing coats all vegetables and chickpeas evenly.
Does the recipe specify an exact amount for the vinegars?
No, the balsamic and red wine vinegars are added 'to taste'.
Are there tomatoes in this salad?
Yes, 2 medium chopped tomatoes are included in the recipe.
What should I do if I am including couscous?
If you are including couscous, it should be added last to the large mixing bowl with the other vegetables.
Can I use red onion instead of white?
The recipe specifically calls for 1/2 of a chopped red onion.
Is there a specific way to chop the ingredients?
Most ingredients are chopped or sliced, with the carrot being shaved and the garlic minced.
What flavor profile does the salad have?
It has a zesty and tangy flavor profile due to the combination of vinegars, lemon, and fresh garlic.