Chickpea Salad with Cherry Tomatoes, Olives, and Capsicum Recipe
Introduction:
The Chickpea Salad with Cherry Tomatoes, Olives, and Capsicum is a refreshing and nutritious dish that combines the rich flavors of Mediterranean ingredients into a simple, yet satisfying salad. This vibrant salad not only pleases the taste buds but also offers a healthy boost to your diet. Packed with chickpeas—one of the best vegetarian sources of protein, fiber, and iron—this salad is filling and provides sustained energy throughout the day. The addition of juicy cherry tomatoes, crunchy capsicum, and briny black olives brings a burst of freshness and texture to every bite.
Perfect as a light appetizer, snack, or even a simple dinner, this salad is versatile and can easily be adapted to suit your personal taste preferences. Whether you’re looking for a high-protein vegetarian option or a dish that balances savory and tangy notes, this Chickpea Salad delivers a delightful, nutrient-dense meal.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Extra Virgin Olive Oil | 1 tablespoon |
| Kala Chana (Brown Chickpeas) | 1 cup (soaked overnight and boiled) |
| Green Bell Pepper (Capsicum) | 1, chopped into big slices |
| Onion | 1, sliced (cut into four pieces) |
| Garlic | 3 cloves, crushed |
| Cherry Tomatoes | 5-10, halved or whole (depending on size) |
| Baby Corn | 4-5, chopped |
| Salt | To taste |
| Black Olives | 10-15, chopped |
| Basil Leaves | 10-15, chopped |
| Black Pepper Powder | 1/2 tablespoon, crushed |
| Red Chilli Flakes | 1/2 teaspoon |
| Lemon | 1/2, juiced |
Preparation Time: 15 minutes
Cooking Time: 5 minutes
Total Time: 20 minutes
Instructions:
-
Heat the Olive Oil:
Begin by heating a pan over medium heat. Add the 1 tablespoon of extra virgin olive oil to the pan. Once the oil is hot, add the sliced onion and crushed garlic, sautéing them for about 2 minutes until fragrant and softened. -
Cook the Vegetables:
Add the chopped green bell pepper (capsicum) and baby corn to the pan. Cook for 3-4 minutes, allowing them to soften slightly while retaining their crunch. Season with a pinch of salt to enhance the flavors. Next, add the halved cherry tomatoes and stir, letting them cook for an additional 1-2 minutes, until they begin to soften and release their juices. -
Prepare the Chickpea Mixture:
In a separate bowl, combine the boiled and drained kala chana (brown chickpeas), salt, chopped basil leaves, chopped black olives, red chilli flakes, and crushed black pepper powder. Add the juice of half a lemon to the mixture and stir well, ensuring all the ingredients are evenly combined. -
Combine the Salad:
Once the vegetables are cooked to your liking, gently add them to the chickpea mixture. Lightly toss the ingredients together, making sure the warm vegetables and the chickpeas are mixed evenly without mashing the ingredients. -
Serve and Enjoy:
Your Chickpea Salad with Cherry Tomatoes, Olives, and Capsicum is now ready to be served! It makes a fantastic healthy snack, a light dinner option, or pairs wonderfully with vegetable clear soup and garlic bread for a more substantial meal.
Allergen Information:
This recipe contains no major allergens but does include olives, which may be a concern for those with sensitivity to brined foods. Always check the ingredients in case of hidden allergens or preservatives.
Dietary Preferences:
- High Protein: This salad is an excellent source of plant-based protein from chickpeas.
- Vegetarian: A perfect choice for those following a vegetarian or vegan diet.
- Gluten-Free: Naturally gluten-free, this dish can be enjoyed by those with gluten sensitivities.
- Dairy-Free: This salad contains no dairy, making it suitable for lactose-intolerant individuals.
- Low-Fat: While chickpeas provide healthy fats, this salad is low in overall fat, making it a great option for lighter meals.
Advice:
- Customize Your Salad: Feel free to adjust the quantities of ingredients to suit your personal taste. For instance, you can add more cherry tomatoes for a juicier texture or increase the chili flakes for a spicier kick.
- Add More Vegetables: If you prefer a more robust salad, try adding additional vegetables like cucumbers, bell peppers of different colors, or even some leafy greens such as spinach or arugula.
- Chill Before Serving: For an even more refreshing experience, consider chilling the salad for 30 minutes before serving, allowing the flavors to meld together beautifully.
Conclusion:
The Chickpea Salad with Cherry Tomatoes, Olives, and Capsicum is an easy-to-make, nutritious dish that’s bursting with Mediterranean flavors. Whether you’re looking for a healthy snack or a light dinner, this salad checks all the boxes with its high-protein content, fresh vegetables, and satisfying taste. Packed with fiber, vitamins, and healthy fats, it’s a meal that nourishes both the body and the taste buds. Try it today and discover how simple ingredients can come together to create something truly delicious!
