Description
Ina Garten’s Mediterranean chickpea salad brims with fresh herbs and zesty flavors from Greece. Mediterranean ingredients create a simple, refreshing side dish you can enjoy alongside grilled meats or as a light lunch.
Ingredients
Scale
- 2 cans (15 oz/425 g each) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 bell pepper (any color), diced
- 1 cup (150 g) cherry tomatoes, halved
- 1 small red onion, finely chopped
- ¼ cup (15 g) fresh parsley, chopped
- ¼ cup (15 g) fresh mint, chopped
- 1 tsp ground cumin
- Salt and pepper to taste
- ¼ cup (60 ml) extra virgin olive oil
- 2 tbsps (30 ml) lemon juice
Instructions
- Veggie Preparation: Dice cucumber and bell pepper into uniform 1/4-inch cubes, halve cherry tomatoes, and finely mince red onion, parsley, and mint leaves to ensure optimal flavor distribution.
- Salad Assembly: In a spacious mixing bowl, layer chickpeas as the foundational element, then artfully arrange the prepared red onion, cucumber, bell pepper, cherry tomatoes, and chopped herbs.
- Dressing Creation: Whisk extra virgin olive oil, lemon juice, ground cumin, kosher salt, and black pepper in a small bowl until the mixture transforms into a smooth, aromatic emulsion.
- Flavor Infusion: Gently drizzle the vibrant dressing over the chickpea and vegetable medley, employing a delicate folding technique to ensure comprehensive coating and flavor harmony.
- Marination and Chilling: Seal the salad with a tight-fitting lid or plastic wrap, allowing it to rest in the refrigerator for 30-45 minutes, enabling ingredients to meld and intensify their collective taste profile.
- Final Touches: Prior to serving, give the salad a gentle stir and optionally garnish with additional parsley or mint sprigs to elevate both visual appeal and herbal freshness.
Notes
- Precise Vegetable Cutting: Uniformly dice cucumber and bell pepper to 1/4 inch for consistent texture and even flavor distribution.
- Herb Mincing Technique: Finely chop parsley and mint to release maximum aromatic oils and ensure balanced herb presence throughout the salad.
- Marination Magic: Refrigerate the salad for 30-45 minutes to allow flavors to meld and intensify, transforming the dish from good to extraordinary.
- Dressing Emulsion Secret: Whisk olive oil and lemon juice thoroughly to create a smooth, well-integrated dressing that coats each ingredient perfectly.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Lunch, Dinner, Snacks
- Method: Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 300
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 17 g
- Trans Fat: 0 g
- Carbohydrates: 27 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 0 mg