Chickpea Salad Recipe (Mediterranean Style)
User Reviews
5.0
15 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Soaking Time For Chickpeas
8 hrs
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Total Time
8 hrs 40 mins
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Servings
3
-
Calories
415 kcal
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Course
Side Dish
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Cuisine
Mediterranean, International
Chickpea Salad Recipe (Mediterranean Style)
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This Chickpea Salad recipe is an easy, flavorful Mediterranean style salad featuring chickpeas as one of the hero ingredient. Made with a herby tangy lemon dressing, and crunchy veggies like onions, tomatoes, cucumber and bell peppers this tasty Mediterranean Chickpea Salad will be your favorite instantly.
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Ingredients
Cooking Chickpeas
- 1 cup dried chickpeas - 190 grams will yield 3 cups cooked chickpeas, swap with 3 cups of canned chickpeas instead - read point no 1 in notes below
- 3 cups water - for soaking dried chickpeas
- 3 cups water - for pressure cooking in Instant Pot or stovetop Pressure Cooker
- 1 teaspoon salt or add as required
More Ingredients
- ½ cup finely chopped onions
- ½ cup chopped tomatoes
- ½ cup chopped cucumber
- ½ cup chopped red bell pepper
- 4 green olives - pitted, finely chopped
- 4 kalamata olives or black olives, pitted, finely chopped
- 3 tablespoons chopped parsley or cilantro (coriander leaves)
- 1 tablespoon chopped parsley or cilantro - for garnish
For Lemon Dressing
- 2 tablespoon lemon juice
- 3 tablespoons extra virgin olive oil
- ½ teaspoon raw sugar or regular sugar
- ½ to 1 teaspoon sweet paprika or ¼ to ½ teaspoon cayenne or red chilli powder
- ½ teaspoon ground cumin (cumin powder)
- ½ teaspoon crushed black pepper or add as required
- ½ teaspoon salt or add as required
- ¼ teaspoon dried thyme
- ¼ tsp dried basil
- ¼ teaspoon oregano
- ½ teaspoon minced garlic - optional
Instructions
Soak chickpeas
- First rinse the dried chickpeas a few times in water. In a bowl, soak chickpeas in 3 cups water overnight or for 8 to 9 hours. Cover the bowl while the chickpeas are soaking.
- Before cooking, drain all the water from the soaked chickpeas using a mesh strainer or colander. Rinse the chickpeas again a few times in water.
- Now you can cook chickpeas in pan on the stovetop, Instant Pot or in a stovetop pressure cooker.
To cook chickpeas in an Instant pot
- Add the soaked chickpeas, 3 cups water, 1 teaspoon salt in the inner insert of a 6 quart IP.
- Seal tightly with the lid and set the vent to sealing position.
- Press the manual mode/pressure cook mode and cook on high pressure by setting the time for 30 minutes.
- When you hear the beep sound after 30 minutes of pressure cooking, wait for 12 to 15 minutes. Then lift the vent carefully and release any extra pressure.
- Remove the lid. Press the chickpeas with a spoon and they should flatten and get mashed easily.
- Cool and taste a few chickpeas. If they have a firm bite in the center, this means that they are undercooked.
- If the chickpeas are cooked perfectly, carefully drain all the water and set cooked chickpeas aside.
Cooking Chickpeas in a stovetop pressure cooker
- Add the rinsed and soaked chickpeas, 1 teaspoon salt and 3 cups water in a 3 liter stovetop pressure cooker.
- On medium to medium-high heat, pressure cook for 12 to 15 minutes or until the chickpeas are tender. When the pressure settles down naturally, then only open the lid.
- Drain all the water and set cooked chickpeas aside.
Make lemon dressing
- In a mixing bowl, take all the ingredients listed under "For Lemon Dressing".
- With a wired whisk mix thoroughly.
Make Mediterranean Chickpea Salad
- Add the cooked chickpeas.
- Add the finely chopped onions and the chopped tomatoes, cucumbers, red bell peppers. Also add finely chopped green olives and kalamata olives or black olives.
- Add 3 tablespoons chopped parsley leaves or cilantro (coriander leaves).
- Toss and mix the chickpeas, veggies and olives with the dressing.
- Check the seasonings and add more lemon juice, salt or paprika or black pepper if needed.
- Serve Chickpea Salad immediately garnished with finely chopped parsley or coriander leaves. Do not refrigerate or store the salad as on resting the veggies release water.
Notes
- If using canned chickpeas, add 3 cups of canned chickpeas. First drain all the liquids from the cans. Rinse chickpeas a few times in water. Make the lemon dressing and add rinsed chickpeas together with the chopped veggies, olives to it. Mix and serve.
- If making the salad with dried chickpeas, make sure to use chickpeas that are within their expiry date.
- This same salad can be made with cooked kidney beans, black eyed beans, pinto beans and fava beans. If you can get black chickpeas, make the salad with these and it will be delicious.
- Use either fresh herbs or dried herbs or a mix of both depending on what is available to you.
- Easily cut down on the seasonings and ground spices according to your taste buds.
Nutrition Information
Show Details
Calories
415kcal
(21%)
Carbohydrates
48g
(16%)
Protein
14g
(28%)
Fat
20g
(31%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
4g
Monounsaturated Fat
12g
Sodium
601mg
(25%)
Potassium
803mg
(23%)
Fiber
14g
(56%)
Sugar
11g
(22%)
Vitamin A
1698IU
(34%)
Vitamin B1 (Thiamine)
0.4mg
Vitamin B2 (Riboflavin)
0.2mg
Vitamin B3 (Niacin)
2mg
Vitamin B6
1mg
Vitamin C
51mg
(57%)
Vitamin E
4mg
Vitamin K
110µg
Calcium
121mg
(12%)
Vitamin B9 (Folate)
403µg
Iron
5mg
(28%)
Magnesium
98mg
Phosphorus
273mg
Zinc
3mg
Nutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 415 kcal
% Daily Value*
| Calories | 415kcal | 21% |
| Carbohydrates | 48g | 16% |
| Protein | 14g | 28% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 12g | 60% |
| Sodium | 601mg | 25% |
| Potassium | 803mg | 17% |
| Fiber | 14g | 56% |
| Sugar | 11g | 22% |
| Vitamin A | 1698IU | 34% |
| Vitamin B1 (Thiamine) | 0.4mg | |
| Vitamin B2 (Riboflavin) | 0.2mg | |
| Vitamin B3 (Niacin) | 2mg | |
| Vitamin B6 | 1mg | |
| Vitamin C | 51mg | 57% |
| Vitamin E | 4mg | |
| Vitamin K | 110µg | |
| Calcium | 121mg | 12% |
| Vitamin B9 (Folate) | 403µg | |
| Iron | 5mg | 28% |
| Magnesium | 98mg | 25% |
| Phosphorus | 273mg | |
| Zinc | 3mg |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
15 reviews
Excellent
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