Mediterranean Chickpea Salad [With Lentils]
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Cool
10 mins
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Total Time
40 mins
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Servings
6 -10 servings
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Calories
444 kcal
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Cuisine
Mediterranean
Mediterranean Chickpea Salad [With Lentils]
Description
This Mediterranean Chickpea Salad combines cooked lentils with canned chickpeas, creating a protein-rich base. Fresh vegetables including diced red onion, chopped tomato, and cucumber add crunch and brightness. The use of olive oil and red wine vinegar as a dressing provides a balanced tangy and fruity note, complemented by the fresh dill which lends a characteristic Mediterranean herbal flavor.
The salad is served cool after chilling, allowing the flavors to meld. It balances soft lentils with crisp, juicy vegetables and can be enjoyed on its own or as a complement to grilled meats or breads.
To enhance the salad, rinsing and cooling lentils properly, as well as soaking onions in ice water to reduce sharpness, are advised steps. Use ripe produce for best flavor and consider tools like a mandoline for quicker vegetable prep if needed.
Ingredients
- 2 cups lentils uncooked
- 2 garlic chopped, cloves
- 1 small red onion diced
- 1 large tomato chopped
- 1 medium cucumber chopped
- 4 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 garbanzo beans canned
- 3 teaspoons dill
- salt to taste
- black pepper to taste
Instructions
- Boil the lentils in water for about 20 minutes or until soft. Drain and place in the freezer for 10 minutes.
- Remove the lentils from the freezer and add them to a large bowl. Pour in the oil and vinegar and mix thoroughly with a wooden spoon.
- Stir in the garlic, onion, tomatoes, and cucumber.
- Stir in the garbanzo beans, dill, salt, and pepper and mix again. Cool for 10 minutes in the fridge and serve.
Notes
- Use ripe, in-season produce for best flavor since the salad relies on fresh ingredients.
- To reduce the sharpness of red onions, soak the diced onion in ice water for 10 minutes before draining and adding to the salad.
- Use a food chopper or mandoline to speed up vegetable preparation if available.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6-10 servings
Amount Per Serving
Calories 444 kcal
% Daily Value*
| Calories | 444kcal | 22% |
| Carbohydrates | 62g | 21% |
| Protein | 24g | 48% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 19mg | 1% |
| Potassium | 968mg | 21% |
| Fiber | 26g | 104% |
| Sugar | 7g | 14% |
| Vitamin A | 325IU | 7% |
| Vitamin C | 11mg | 12% |
| Calcium | 85mg | 9% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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