Mediterranean Chickpea Power Salad
Dive into this vibrant Mediterranean Chickpea Power Salad, a quick and nutritious dish that's bursting with flavors and textures. Using canned BPA-free garbanzo beans saves time, making this salad a perfect choice for busy days without sacrificing your health goals. Packed with fresh ingredients like tomatoes, red onion, and aromatic parsley, this salad provides a wealth of dietary fiber and essential nutrients. A dash of feta cheese and kalamata olives add a delightful richness, while the lemon juice and extra virgin olive oil tie everything together with a zesty dressing. Enjoy it on its own or as a side dish to any meal for a refreshing and satisfying experience!
2
Servings
N/A
Calories
11
Ingredients
Ingredients
garbanzo beans
1 (15 ounce) can (drained and rinsed)
garlic
2 medium cloves (minced or pressed)
tomato
1 medium (diced)
red onion
1/2 medium (chopped)
parsley
2 tablespoons (chopped)
fresh lemon juice
1 tablespoon
extra virgin olive oil
3 tablespoons
salt and pepper
to taste
feta cheese
1/4 cup (optional, crumbled)
kalamata olives
6 (sliced, optional)
rosemary
1 teaspoon (optional)
Instructions
1
Begin by mincing or pressing the garlic cloves and letting them sit for at least 5 minutes; this enhances the garlic's health benefits.
2
Drain the liquid from the garbanzo beans and rinse them thoroughly under cold running water to help reduce the likelihood of intestinal gas.
3
In a large mixing bowl, combine the drained garbanzo beans, minced garlic, diced tomato, chopped red onion, and chopped parsley.
4
Add the fresh lemon juice and extra virgin olive oil to the bowl, followed by salt and pepper to taste.
5
If desired, fold in crumbled feta cheese, sliced kalamata olives, and rosemary for added flavor.
6
Toss the salad gently until all ingredients are well combined. Serve immediately or refrigerate for a short time to let the flavors meld.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Chickpea Power Salad?
It is a vibrant, quick, and nutritious dish bursting with Mediterranean flavors and textures.
How many servings does this recipe yield?
This recipe makes 2 servings.
What is the primary ingredient in this salad?
The main ingredient is a 15-ounce can of garbanzo beans, also known as chickpeas.
Can I make this salad vegan?
Yes, the salad is naturally vegan if you omit the optional feta cheese.
Why should I rinse the garbanzo beans?
Rinsing them thoroughly under cold running water helps reduce the likelihood of intestinal gas.
Why must the garlic sit for 5 minutes after mincing?
Letting minced garlic sit for at least 5 minutes enhances its specific health benefits.
How many cloves of garlic are required?
The recipe calls for 2 medium cloves of garlic.
What kind of onion is used in the salad?
The recipe uses 1/2 of a medium red onion, chopped.
How should the tomato be prepared?
One medium tomato should be diced before being added to the mix.
How much parsley is needed?
You will need 2 tablespoons of chopped parsley.
What are the components of the dressing?
The dressing consists of fresh lemon juice and extra virgin olive oil.
How much lemon juice is used?
The recipe requires 1 tablespoon of fresh lemon juice.
How much extra virgin olive oil is needed?
The recipe specifies 3 tablespoons of extra virgin olive oil.
Is feta cheese included in the salad?
Feta cheese is an optional ingredient; 1/4 cup can be added for extra richness.
What type of olives are recommended?
Six sliced kalamata olives are suggested as an optional addition.
Is there any rosemary in the recipe?
Yes, 1 teaspoon of rosemary is listed as an optional ingredient for added flavor.
How is the salad seasoned?
The salad is seasoned with salt and pepper to taste.
What is the first step in preparing the salad?
The first step is to mince or press the garlic cloves and let them sit for 5 minutes.
Should the salad be served immediately?
It can be served immediately or refrigerated for a short time to let the flavors meld.
Is this a cooked meal?
No, this is a no-cook salad that is perfect for quick meal preparation.
How many ingredients are in the total recipe?
The recipe consists of 11 ingredients, including the optional ones.
What are the main health benefits mentioned?
The salad is high in dietary fiber and essential nutrients from fresh vegetables and legumes.
What type of garbanzo beans are recommended for safety?
BPA-free canned garbanzo beans are recommended.
Is this recipe suitable for a quick meal?
Yes, it is tagged as a quick recipe and an easy meal.
What categories does this recipe fall into?
It is categorized as a salad and a Mediterranean dish.
Can I serve this as a side dish?
Yes, it can be enjoyed on its own or as a side dish to any meal.
How do you mix the ingredients?
Toss the ingredients gently in a large mixing bowl until they are well combined.
What is the serving size?
The specific serving size is not listed, but the recipe makes 2 servings total.
Does the recipe use fresh or dried herbs?
The recipe uses fresh parsley and suggests rosemary.
Is this recipe high in fiber?
Yes, the garbanzo beans provide a wealth of dietary fiber.