Description
Mediterranean chickpea salad dances with robust flavors, blending ripe tomatoes and zesty garlic into a refreshing culinary journey. Crisp ingredients and tangy dressing promise a delightful meal you’ll savor with each vibrant bite.
Ingredients
Scale
Main Ingredients:
- 3 medium tomatoes
- 1/2 cup (120 ml) canned chickpeas
- 1 small to medium green pepper
- 1 cup arugula
Aromatics and Herbs:
- 1 garlic clove
- 3–4 mint leaves (optional)
- 5 olives, chopped
Seasoning:
- Lemon juice
- Salt
- Pepper
- Olive oil
Instructions
- Thoroughly cleanse the chickpeas under cool running water, allowing them to drain completely in a colander.
- Dice the olives, green pepper, and tomatoes into uniform, bite-sized cubes to ensure balanced flavor distribution.
- Transfer the prepared chickpeas, olives, green pepper, tomatoes, and peppery arugula into a spacious mixing vessel.
- Finely mince the garlic clove, releasing its robust aromatics directly into the salad mixture.
- Create a vibrant dressing by elegantly drizzling extra virgin olive oil and freshly squeezed lemon juice over the ingredients.
- Generously season the salad with sea salt and freshly cracked black pepper, adjusting to personal taste preferences.
- Delicately fold and toss the ingredients using gentle circular motions, ensuring each component is harmoniously coated with the zesty dressing.
- If desired, enhance the salad’s complexity by sprinkling freshly chopped mint leaves, which will add a bright, herbaceous note.
- For optimal flavor melding, serve immediately or chill in the refrigerator, allowing the ingredients to marinate and intensify their collective taste profile.
Notes
- Customize this salad by swapping arugula with spinach or mixed greens for different flavor profiles and nutritional variety.
- Drain chickpeas thoroughly to prevent watery salad and ensure maximum flavor absorption from dressing and ingredients.
- Add protein options like crumbled feta cheese, grilled chicken, or tofu to transform this light salad into a more substantial meal.
- For meal prep, keep dressing separate and add just before serving to maintain crisp vegetable texture and prevent soggy ingredients.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 150
- Sugar: 3 g
- Sodium: 200 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 7 g
- Cholesterol: 0 mg