Summer Chickpea Salad Recipe – A Vibrant and Refreshing Dish
Perfect for 4 Servings
Ingredients
| Ingredient | Quantity |
|---|---|
| Cooked chickpeas | 300 g |
| Yellow bell peppers | 100 g |
| Round zucchini | 100 g |
| Cherry tomatoes | 100 g |
| Red onions | 80 g |
| Cucumbers | 50 g |
| Feta cheese | 60 g |
| Fresh mint leaves | 12 g |
| Lemon | 1 (juice) |
| Extra virgin olive oil | 20 g |
| Fine salt | To taste |
| Black pepper | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~200 kcal |
| Protein | ~6 g |
| Carbohydrates | ~15 g |
| Fats | ~10 g |
| Fiber | ~4 g |
| Sodium | ~300 mg |
Instructions
Step 1: Prepare the Vegetables
- Wash and dry the produce: Begin by rinsing all your vegetables thoroughly under cold water and pat them dry with a clean kitchen towel.
- Yellow bell pepper: Cut off the top of the bell pepper to remove the stem and seeds. Slice it open to remove any internal filaments, then cut the pepper into thin strips.
- Cherry tomatoes: Slice each tomato in half for a burst of freshness in every bite.
- Zucchini: Trim off the ends of the round zucchini and cut it into even, thin slices.
- Cucumber: Without peeling the cucumber, cut it into thin, oblique slices for a pleasing texture.
- Red onion: Peel the onion, then slice it into delicate, thin rings for a mild, slightly sweet kick.
Step 2: Create the Mint Dressing
- Mint and oil blend: Place the fresh mint leaves in a blender or the bowl of an immersion mixer. Add the extra virgin olive oil.
- Add citrus: Squeeze the juice of one lemon over the mint and oil mixture.
- Blend to perfection: Use the immersion blender to process until smooth. Pour this vibrant green dressing into a small bowl and set aside.
Step 3: Assemble the Salad
- Chickpeas: Drain the pre-cooked chickpeas thoroughly and place them in a large mixing bowl.
- Combine the veggies: Add the sliced zucchini, red onion rings, yellow bell pepper strips, cucumber slices, and halved cherry tomatoes.
- Season: Sprinkle with fine salt and freshly ground black pepper to taste.
Step 4: Add the Finishing Touches
- Feta cheese: Crumble the feta cheese with your fingers and sprinkle it over the salad for a tangy, creamy finish.
- Toss gently: Pour the mint-lemon dressing over the salad. Mix all ingredients gently, ensuring an even coating without crushing the delicate vegetables.
Step 5: Serve and Enjoy
Transfer the salad to a serving dish or platter. Garnish with a few whole mint leaves for an extra pop of color. Serve immediately and savor this light, refreshing dish perfect for summer meals!
Tips for Success
- Freshness is key: Use the freshest vegetables and herbs for the best flavor.
- Customize your texture: If you prefer softer vegetables, lightly grill the zucchini and bell peppers before adding them to the salad.
- Make it ahead: The salad can be prepared a few hours in advance, but add the mint dressing just before serving to keep it vibrant.
This Summer Chickpea Salad is a delightful fusion of Mediterranean flavors and fresh produce, making it an ideal dish for picnics, barbecues, or light lunches. Explore more exciting recipes like this at Love With Recipes, where every dish is a labor of love!
