Chickpea Salad Recipe (Mediterranean Style)
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 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
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Calories
415 kcal
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Course
Side Dish
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Cuisine
Mediterranean, International
Chickpea Salad Recipe (Mediterranean Style)
Description
The salad begins by soaking dried chickpeas overnight and then cooking them in water and salt until tender, using an Instant Pot or stovetop pressure cooker for convenience. Alternatively, canned chickpeas can be drained, rinsed, and used for quicker preparation. The cooked chickpeas are combined with diced onion, tomato, cucumber, red bell pepper, and finely chopped green and kalamata olives for a variety of textures and flavors.
Fresh or dried herbs like parsley or cilantro add brightness to the salad. The lemon dressing mixes lemon juice, extra virgin olive oil, a pinch of sugar, paprika or cayenne, cumin, black pepper, salt, thyme, basil, oregano, and optional minced garlic to add depth and Mediterranean spices. Tossing the salad ingredients with the dressing results in a refreshing dish with balanced acidity, herbaceous notes, and savory spices.
This versatile salad can be served as a main course or a side, providing protein and vegetables in a light preparation. Substitutions with other beans like kidney beans or black-eyed peas work well, and seasoning amounts can be adjusted to taste. The recipe emphasizes using fresh herbs when possible, but dried herbs are a practical option.
Proper soaking and cooking of dried chickpeas are important for texture and digestibility. The salad can be prepared ahead and chilled for flavors to meld.
Ingredients
Cooking Chickpeas
- 1 cup chickpeas 190 grams will yield 3 cups cooked chickpeas, swap with 3 cups of canned chickpeas instead - read point no 1 in notes below, dried
- 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 onion finely chopped
- ½ cup tomato chopped
- ½ cup cucumber chopped
- ½ cup red bell pepper chopped
- 4 green olives - pitted, finely chopped
- 4 kalamata olives or black olives, pitted, finely chopped
- 3 tablespoons parsley or cilantro (coriander leaves, chopped
- 1 tablespoon parsley or cilantro - for garnish, chopped
For Lemon Dressing
- 2 tablespoon lemon juice
- 3 tablespoons extra virgin olive oil
- ½ teaspoon raw sugar or regular sugar
- ½ to 1 teaspoon paprika or ¼ to ½ teaspoon cayenne or red chilli powder, sweet
- ½ teaspoon cumin cumin powder, ground
- ½ teaspoon black pepper or add as required, crushed
- ½ teaspoon salt or add as required
- ¼ teaspoon thyme dried
- ¼ tsp basil dried
- ¼ teaspoon oregano
- ½ teaspoon garlic optional, minced
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
- Use canned chickpeas for a faster version; rinse and drain well before combining with vegetables and dressing.
- If using dried chickpeas, ensure they are fresh and soak overnight for best results before cooking.
- Fresh herbs can be substituted or combined with dried herbs depending on availability and preference.
- This salad can also be prepared using other beans such as kidney beans, black eyed peas, pinto beans, or fava beans for variation.
- Adjust the seasoning and spices in the dressing according to your taste preferences.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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