Easy Italian Chickpea Salad
User Reviews
5
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Prep Time
20 mins
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Chilling time
1 hr
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Total Time
1 hr 20 mins
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Servings
4 servings
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Calories
318 kcal
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Course
Side Dish, Main Course
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Cuisine
Italian
Easy Italian Chickpea Salad
Description
The Italian Chickpea Salad is built on protein-rich chickpeas mixed with vegetables that provide color, crunch, and heartiness, including potatoes and cucumbers. The dressing brings acidity from red wine vinegar balanced by olive oil and oregano, tying the ingredients together without overpowering their natural flavors.
The salad is prepared by combining drained chickpeas with fresh produce and olives, then tossed with dressing made by shaking together olive oil, vinegar, dried oregano, salt, and pepper. Adding arugula just before serving preserves its freshness and peppery notes.
Though simple, this salad offers a satisfying mix of textures and flavors suited to serve as a light meal or a side dish in warmer weather. It also keeps well refrigerated for a few days, allowing flavors to meld.
Ingredients
- 1½ cups chickpeas drained, cooked, approx. 2 cans drained and rinsed
- ¾ cup grape tomato or cherry tomatoes; halved
- 2 medium potatoes cooked and cubed
- ½ red onion chopped
- ½ cucumber cut and cubed
- 12 black olives halved
- 2-3 arugula handfuls
DRESSING
- ¼ cup olive oil
- 2 tablespoons red wine vinegar or lemon juice
- ½ teaspoon oregano
- ¼ teaspoon salt
- 2 dashes black pepper or more if desired
Instructions
- In a large bowl add the chickpeas, tomatoes, potatoes, onions, cucumber and black olives.
- in a small jar add the olive oil, vinegar, oregano, salt and pepper. Place the top on the jar and shake to combine.
- Pour desired amount of dressing over the salad and toss to combine. Cover and refrigerate for about 30-60 minutes. Just before serving add the arugula, toss and serve. Enjoy!
Notes
- Dried chickpeas can be used if soaked and cooked until tender; canned must be well drained and rinsed.
- Keep the salad covered and refrigerated; consume within three days for best freshness.
- Freezing is not recommended as it affects the salad’s texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 318 kcal
% Daily Value*
| Calories | 318kcal | 16% |
| Carbohydrates | 35g | 12% |
| Protein | 9g | 18% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Sodium | 352mg | 15% |
| Potassium | 751mg | 16% |
| Fiber | 9g | 36% |
| Sugar | 5g | 10% |
| Vitamin A | 251IU | 5% |
| Vitamin C | 24mg | 27% |
| Calcium | 84mg | 8% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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