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Herbed Chickpea Salad

Ahhh summer… yes, this light and refreshing salad was designed with a view to bringing back some of those distant memories of warm summer days… they will be back again, and I know you’re with me when I say I am so ready.

While if made in the proportions written, this salad was designed to serve a large gathering (such as a summer barbeque or potluck – again, ready and waiting…), it is worth noting that the servings can be easily adjusted to suit your needs (see serving size adjuster below). Additionally, the finished product (minus the final step of putting it on lettuce) freezes extremely well for later enjoyment – so making a big batch for later enjoyment is certainly on the table.

Summer-fun day dreaming aside, a delicious way to increase the variety in your diet and up your antioxidant quotient is through the generous use of herbs and spices. Both herbs and spices can pack a powerful nutrition punch, naturally assisting your liver in detoxifying, quenching free radicals and inflammation, and even exerting blood sugar balancing benefits. Additionally, herbs contain no cholesterol, offer a tremendous flavour boost, and are some of the finest sources of essential nutrients, minerals, and vitamins critical to optimum health. I don’t know about you, but I’m sold.

And as a low additive flavouring agent, I am a big advocate for turning to the traditional Italian oil and vinegar combo. While generally delicious, sugar, and salt loaded dressings (and sauces) can add up very quickly as a source of these nutrients, making an otherwise nutritious meal not so health promoting. Especially if the recipe has some delicious fresh food flavours going on already, it really is a shame to mask them with often over-powering sauce.

Highlights of making this recipe:

  • The ingredients are easy to locate in most grocery stores and markets and they are inexpensive.
  • As the recipe is made using a single bowl (if you use the bowl that you intend to bring to your function as the main bowl, if making this dish to share), minimal clean-up is required.
  • This salad is great to make-ahead for a week of nutritious eating. Cover and refrigerate in an airtight container for up to up to 2 weeks.
  • With its bright colours and zesty flavours, this dish is known to be a hit at social gatherings (and quite often, a topic of conversation).
  • At the end of the day, who doesn’t love a new and delicious way to add more legumes, herbs, and spices to your diet.

 

Bon appetite friends!

Macros per 1/2 Cup Serving

Calories:  89
Protein: 3 g
Fat: 4 g
Carbohydrates: 12 g
Sugar: 3 g
Fibre: 3 g

 

Print Recipe
Herbed Chickpea Salad
Olive oil
Prep Time 30 minutes
Passive Time 60 minutes
Servings
people
Ingredients
Salad
Dressing
Prep Time 30 minutes
Passive Time 60 minutes
Servings
people
Ingredients
Salad
Dressing
Olive oil
Instructions
Initial Prep
  1. In a small bowl, prepare dressing. Whisk together and set aside.
  2. Chop tomatoes, cucumber, and green onion and place in a medium sized bowl.
  3. Add chickpeas, olives, stevia and herbs to bowl. Toss with Dressing.
  4. Place in fridge to allow mixture to marinate for at least one hour or overnight.
When Ready to Serve
  1. Wash and chop romaine lettuce into bite size pieces and add to salad mixture.
  2. Divide evenly into 24 small bowls.
  3. Garnish with mint sprig before serving.
Recipe Notes

*This recipe also works well with other types of legumes (though the macros will be quite different, so adjustments will be needed) - some of my favourite swaps for chickpeas are small navy beans, Romano beans, and pinto beans. Other varieties will also generally work well - I encourage you to experiment!

Virginia Clough

Virginia Clough, RD

As a dietitian, I love all things food - be it cooking (experimenting with flavours to create new recipes and altering classic recipes to improve their nutritional profile), reading nutrition related articles or enjoying nutritious and delicious foods. I hope that you enjoy your visit, and find some helpful tips worth sharing!