Mediterranean Chickpea Salad with Piquillo Peppers
Experience the vibrant flavors of Spain with this Mediterranean Chickpea Salad, perfect for a healthy lunch or a light dinner. This salad combines protein-packed chickpeas with the sweetness of ripe tomatoes, the smokiness of piquillo peppers, and the savory goodness of cured ham. It’s beautifully garnished with fresh parsley and drizzled with a simple olive oil and white wine vinegar dressing, bringing together a refreshing explosion of taste. Ideal for meal prep or a festive gathering, this salad is not only easy to make but also brings a touch of Spanish cuisine into your home.
6
Servings
108
Calories
12
Ingredients
Ingredients
chickpeas
500 g (drained and rinsed (or cooked if using dried))
tomato
1 large (blanched, skinned, and chopped)
red peppers (pimientos del piquillo)
4 (jarred or roasted and sliced)
cured ham
50 g (diced)
hard-boiled egg
1 (chopped)
spring onion
1 bunch (sliced)
garlic
1 small clove (minced)
extra virgin olive oil
to taste (for dressing)
white wine vinegar
to taste (for dressing)
salt
to taste
pepper
to taste
fresh parsley
to garnish
Instructions
1
If using dried chickpeas, soak them overnight in cold water. The next day, drain and rinse, then cook them in a pressure cooker for 10 minutes or boil for 1 hour 10 minutes until tender. For canned chickpeas, simply drain and rinse them under cold water.
2
Prepare the tomato by blanching it: bring a small pot of water to a boil, add the tomato for 30 seconds, then transfer it to an ice bath to cool. Remove the skin and seeds, then chop the flesh into small cubes and place them in a large mixing bowl.
3
Add the piquillo peppers to the bowl. If you cannot find them, roast fresh red peppers in the oven for about 20 minutes until charred, then peel off the skin and cut the flesh into strips before adding.
4
Chop the hard-boiled egg, slice the spring onions, and finely mince the garlic clove. Add these ingredients to the bowl with the tomato and peppers.
5
Cut the cured ham into small cubes, then add to the bowl, incorporating all the flavors together.
6
In a small bowl, whisk together a generous drizzle of extra virgin olive oil and a splash of white wine vinegar to taste. Season with salt and pepper, then pour this dressing over the salad mixture.
7
Finally, add the chickpeas to the bowl and gently toss everything together until well combined.
8
Garnish the salad with fresh parsley before serving. This salad can be enjoyed immediately or chilled in the refrigerator for an hour to enhance the flavors.
Nutrition Information
3g
Fat
15g
Carbs
5g
Protein
4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Chickpea Salad with Piquillo Peppers?
It is a vibrant Spanish-inspired dish that combines chickpeas, tomatoes, smoky piquillo peppers, and cured ham in a simple olive oil and white wine vinegar dressing.
How many servings does this recipe yield?
This recipe is designed to yield 6 servings.
How many calories are in one serving of this salad?
Each serving of this Mediterranean Chickpea Salad contains approximately 108 calories.
Is this recipe high in protein?
Yes, it provides 5g of protein per serving, primarily from the chickpeas, cured ham, and hard-boiled egg.
Can I use canned chickpeas for this recipe?
Yes, canned chickpeas can be used; simply drain and rinse them under cold water before adding to the salad.
How do I cook dried chickpeas for this salad?
Soak them overnight in cold water. Then, drain and cook in a pressure cooker for 10 minutes or boil for 1 hour and 10 minutes until tender.
What are piquillo peppers and what can I use as a substitute?
Piquillo peppers are small, sweet, and smoky Spanish peppers. If you cannot find them, you can roast fresh red peppers in the oven until charred, then peel and slice them.
How do I blanch the tomato for this recipe?
Boil the tomato for 30 seconds, then transfer it immediately to an ice bath. This allows you to easily remove the skin and seeds before chopping the flesh.
Is this chickpea salad vegetarian?
No, this specific recipe contains cured ham and a hard-boiled egg. It can be made vegetarian by omitting the ham.
What kind of ham should I use?
The recipe calls for 50g of diced cured ham, which adds a savory, salty flavor to the dish.
How much fat is in each serving?
There are 3g of fat in each serving of this salad.
What is the carbohydrate content per serving?
Each serving contains approximately 15g of carbohydrates.
How much fiber is in this salad?
This salad provides 4g of fiber per serving.
Can I make this salad ahead of time?
Yes, the flavors actually enhance if the salad is chilled in the refrigerator for about an hour before serving.
How should I prepare the spring onions?
One bunch of spring onions should be cleaned and sliced before being added to the mixing bowl.
What is the best way to prepare the garlic?
One small clove of garlic should be finely minced to ensure it distributes evenly throughout the dressing.
What type of dressing is used?
The dressing is a simple vinaigrette made with extra virgin olive oil, white wine vinegar, salt, and pepper.
Is this recipe gluten-free?
Yes, based on the ingredients listed, this recipe is naturally gluten-free.
What garnish is recommended?
The recipe recommends garnishing the final dish with fresh parsley.
How do I prepare the hard-boiled egg?
The egg should be hard-boiled, peeled, and then chopped into small pieces before being added to the salad.
Can I use a different type of vinegar?
While white wine vinegar is recommended for its specific tang, you could use red wine vinegar or apple cider vinegar as an alternative.
How long does the tomato need to stay in the ice bath?
Just long enough to cool down so that the skin can be easily handled and peeled off.
Is this salad suitable for meal prep?
Yes, it is excellent for meal prep as it stays fresh and flavorful when stored in the refrigerator.
How many ingredients are in this recipe?
The recipe uses a total of 12 ingredients including seasonings and garnishes.
Does this recipe include any added sugar?
No, there is no sugar added to this recipe.
What equipment do I need for the chickpeas?
You will need a pressure cooker if you want to cook dried chickpeas quickly (10 minutes), otherwise a standard pot for boiling.
Can I serve this salad warm?
While often served chilled or at room temperature, it can be served warm if you use freshly cooked chickpeas.
How much cured ham is needed?
You will need 50g of cured ham, diced into small cubes.
What tags describe this recipe?
This recipe is tagged as Spanish cuisine, healthy, Mediterranean, quick meal, and protein-packed.
What is the serving size?
The total yield is 6 servings, though the specific weight per serving size is not provided.