Description
Jamie Oliver’s chickpea salad brings Mediterranean sunshine to your plate with fresh herbs and zesty lemon. Quick and nutritious ingredients mingle together, creating a light yet satisfying meal perfect for summer gatherings and quick lunches you’ll crave again and again.
Ingredients
Scale
Main Ingredients:
- 410 grams (14.5 ounces) tinned chickpeas, drained, or around 4 large handfuls of soaked and cooked chickpeas
- 2 handfuls ripe red or yellow tomatoes
- 100 grams (3.5 ounces) feta cheese
Vegetables and Herbs:
- 1 small red onion, peeled
- 1–2 fresh red chillies, deseeded
- 1 handful fresh mint, chopped
- 1 handful fresh green or purple basil, finely ripped
Seasonings and Liquids:
- 1 lemon
- extra virgin olive oil
- sea salt
- freshly ground black pepper
Instructions
- Thinly slice the red onion into delicate half-moons, then finely chop the chilies. Roughly dice the tomatoes and combine them with the onion and chilies in a mixing vessel.
- Pour the vegetable mixture into a large bowl. Drizzle 3 tablespoons (45 milliliters) of premium extra virgin olive oil and squeeze the juice from half a lemon. Season generously with salt and freshly ground black pepper to suit your taste preferences.
- Warm the chickpeas in a skillet over medium heat. Transfer approximately 90% of the chickpeas into the mixing bowl. Mash the remaining chickpeas into a smooth, creamy consistency and fold them into the salad to create a rich, textural base.
- Allow the salad to rest and marinate for 10-15 minutes at room temperature, enabling the flavors to meld and intensify.
- Just before serving, delicately scatter freshly chopped mint and basil leaves across the surface. Perform a final taste assessment and adjust seasoning if necessary.
- Consider adding the remaining lemon half’s juice for an extra zingy note. Artfully plate the salad on a decorative serving dish and generously sprinkle crumbled feta cheese over the top as a finishing touch.
Notes
- Grab sun-kissed tomatoes bursting with ripe, sweet flavor for maximum taste impact.
- Crumble feta generously, letting its creamy saltiness dance with tender chickpeas.
- Customize heat levels by gently adding or reducing chilli amounts to suit personal preference.
- Keep dressing delicate and light, allowing each ingredient’s natural essence to shine through.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Snacks, Dinner
- Method: Sautéing
- Cuisine: British
Nutrition
- Serving Size: 4
- Calories: 230 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 13 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 10 g
- Cholesterol: 25 mg