Description
Mediterranean-inspired chickpea salad brings zesty tomatoes and aromatic garlic together in a simple, refreshing dish. Fresh ingredients dance with tangy olive oil and herbs, creating a light lunch you’ll crave again and again.
Ingredients
Scale
Salad Ingredients:
- 3 medium tomatoes
- 1 cup arugula
- 1/2 cup (120 ml) canned chickpeas
- 1 small to medium green pepper
- 5 olives, chopped
Seasoning Ingredients:
- 1 garlic clove
- 3–4 mint leaves (optional)
- Lemon juice
- Salt and pepper to taste
Dressing Ingredient:
- Olive oil
Instructions
- Thoroughly cleanse chickpeas under cool running water, ensuring complete drainage.
- Slice olives, green pepper, and tomatoes into uniform, bite-sized morsels.
- Transfer chopped ingredients into a spacious mixing vessel.
- Incorporate arugula leaves into the vegetable mixture.
- Delicately mince garlic cloves into fine, fragrant pieces and scatter throughout the salad.
- Drizzle freshly squeezed lemon juice across the mixture, allowing citrus notes to enhance overall flavor profile.
- Season generously with salt and freshly cracked black pepper to elevate taste dimensions.
- Stream extra virgin olive oil over the salad, creating a light, glossy coating.
- Gently toss all components, ensuring each ingredient is evenly distributed and well-coated.
- Optionally, sprinkle vibrant, torn mint leaves across the surface for an aromatic finishing touch.
- Serve immediately to preserve crisp textures and maximize fresh ingredients’ potential.
Notes
- Rinse chickpeas thoroughly to remove excess sodium and improve digestibility, which helps reduce potential bloating.
- Chop vegetables uniformly to ensure balanced flavor and texture in every single bite of the salad.
- Use fresh garlic for maximum health benefits and vibrant taste, avoiding pre-minced versions that lose potency quickly.
- Consider replacing arugula with baby spinach for a milder flavor profile or kale for additional nutrient density if preferred.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 215 kcal
- Sugar: 4 g
- Sodium: 210 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8.5 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 7 g
- Protein: 8 g
- Cholesterol: 0 mg