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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)
Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Mediterranean Chickpea Delight

di
S
Sophie

A vibrant and flavorful Mediterranean-inspired chickpea salad, perfect for any occasion.

Salva Ricetta Aggiungi al Piano Pasti

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Tempo di preparazione (min) 15 min
Tempo di cottura (min) 0 min
Difficoltà
Mediterranean Chickpea Delight

Ingredienti

4 porzioni
|
  • 2 cup
    Chickpea canned oppure Cooked dried chickpeas
  • 1.5 cup
    Tomato cherry oppure Grape tomatoes
  • 1 whole
    Bell pepper yellow oppure Orange bell pepper
  • 1 whole
    Cucumber English oppure Persian cucumber
  • 1/2 whole
    Red onion small oppure Shallot
  • 1/2 cup
    Kalamata olive pitted oppure Black olive
  • 1/4 cup
    Parsley fresh oppure Cilantro
  • 1/4 cup
    Mint fresh oppure Basil
  • 1/4 cup
    Olive oil extra virgin oppure Avocado oil
  • 2 tbsp
    Lemon juice fresh oppure Lime juice
  • 1 clove
    Garlic minced oppure Garlic powder
  • 1 tsp
    Oregano dried oppure Italian seasoning
  • 1/2 tsp
    Salt oppure Sea salt
  • 1/4 tsp
    Black pepper freshly ground oppure White pepper

Istruzioni

1

Prepare the chickpeas

Rinse and drain the canned chickpeas thoroughly.

Rinsing canned chickpeas removes excess sodium and improves their flavor.

Ingredienti necessari per questo passaggio

chickpea
2

Chop the vegetables

Chop the cherry tomatoes, yellow bell pepper, cucumber, and red onion into bite-sized pieces.

Uniformly sized pieces ensure even distribution of flavors in each bite.

Ingredienti necessari per questo passaggio

tomato bell pepper cucumber red onion
3

Mix the salad ingredients

Combine the chickpeas, chopped vegetables, kalamata olives, parsley, and mint in a large mixing bowl.

Gently toss the ingredients to avoid bruising the vegetables.

Ingredienti necessari per questo passaggio

chickpea tomato bell pepper cucumber red onion kalamata olive parsley mint
4

Prepare the dressing

Whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper in a small bowl.

Whisking emulsifies the dressing, ensuring a smooth consistency.

Ingredienti necessari per questo passaggio

olive oil lemon juice garlic oregano salt black pepper
5

Dress the salad

Pour the dressing over the salad and toss to coat evenly.

Let the salad sit for a few minutes to allow the flavors to meld.

Ingredienti necessari per questo passaggio

olive oil lemon juice garlic oregano salt black pepper chickpea tomato bell pepper cucumber red onion kalamata olive parsley mint
6

Serve and store

Serve the salad immediately or refrigerate it for up to 3 days in an airtight container.

Serving the salad chilled enhances its refreshing qualities.

Ingredienti necessari per questo passaggio

chickpea tomato bell pepper cucumber red onion kalamata olive parsley mint olive oil lemon juice garlic oregano salt black pepper

Valori nutrizionali (100g)

Calorie 150 kcal
Grassi 9 g
  • Grassi Saturi: 1.5 g
Carboidrati 15 g
Fibre 5 g
Zuccheri 3 g
Proteine 5 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

Discover the Mediterranean Chickpea Delight, a refreshing and easy-to-make salad featuring chickpeas, fresh vegetables, and a zesty dressing. Perfect for a healthy lunch or dinner side dish.
💪

Perché Questa Ricetta Ti Fa Bene

This recipe is packed with plant-based protein from chickpeas and a variety of fresh vegetables, making it a nutritious choice for those seeking a healthy and balanced meal.
💡

Consigli e Trucchi

For added flavor, let the salad marinate in the dressing for a few hours before serving. This allows the ingredients to absorb the dressing and enhances the taste.
🔄

Varianti della Ricetta

You can add crumbled feta cheese or diced avocado for a creamy texture. For a spicier kick, include a pinch of red chili flakes in the dressing.
🗄️

Istruzioni di Conservazione

Store the salad in an airtight container in the refrigerator for up to 3 days. Stir well before serving to redistribute the dressing.
📚

Storia della Ricetta

Chickpea salads have been a staple in Mediterranean cuisine for centuries, celebrated for their simplicity and wholesome ingredients.
🥗

Informazioni Nutrizionali

Rich in fiber, protein, and essential vitamins, this salad is a healthy choice for any meal.
🍽️

Suggerimenti di Abbinamento

Pair this salad with grilled chicken or fish for a complete meal, or serve it alongside pita bread and hummus for a Mediterranean feast.

Tag

healthy quick vegan vegetarian salad refreshing

Categorie Ricette

Cucina

mediterranean other

Tipo di Pasto

lunch dinner snack other

Portata

salad side dish

Metodi di Cottura

raw

Occasioni

everyday picnic potluck brunch summer cookout

Restrizioni Alimentari

vegetarian vegan gluten-free low-sodium low-sugar low-carb halal kosher macrobiotic

Allergeni

gluten sesame

Stagioni

spring summer fall all-season

Difficoltà

  • Cosa e Perché
  • Termini
  • Informativa sulla privacy
Passa all'inglese - English Passa al tedesco - Deutsch Passa all'italiano - Italiano

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