The chickpea and crunchy vegetable salad is a light chickpea salad, fresh and tasty.
A summer and light recipe that is perfect for consuming legumes in the summer, but not only!
Chickpeas
I prepare multiple portions so I have a small and practical supply in the freezer.
Doing so, just defrost them in time and in a few minutes the dish will be ready, avoiding using canned legumes.
Otherwise, remember that dry chickpeas need soaking [12-24 hours].
Preparation times
Vary based on the use of dry or precooked chickpeas.
The summer chickpea salad is light and healthy and customizable with seasonal vegetables.
The chickpea and vegetable salad is a 100% plant-based recipe.
Add a source of whole grains – bread, pasta, rice, etc. – for a balanced meal.
Light and perfect for summer.
Ideal for packed lunches or at work.
- Difficulty: Easy
- Cost: Economical
- Portions: 2People
- Cuisine: Italian
Ingredients
- precooked chickpeas (for 2 people)
- mixed salad greens
- cherry tomatoes
- salted capers
- 12 green olives in brine (pitted )
- carrots
- fennel
- celery
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- leaves basil
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Salad Bowl with lid
- Knife
- Cutting Board
Preparation
Recommended portions by healthy eating guidelines
– fresh, soaked or canned legumes: 5.3 oz;
– dry legumes: 1.8 oz.
The quantities are always personal.
Prepare the chickpeas.
You can read the recipe by clicking on the following link: Cooking chickpeas in a pressure cooker.
Or, if you already have them ready in the freezer, defrost a double portion.Alternatively, use packaged precooked chickpeas.
Canned chickpeas are a great quick solution.
Remember to rinse them well under running water: canned legumes often contain additives, salt, and sometimes sugar.
Among the packaging types, glass containers are preferable to tin cans as they are less prone to spoilage.
Prepare a bowl or salad bowl to pour the vegetables into.
Mixed Greens
Select and wash the leaves or small leaves of mixed greens.
Let them drain in a colander.
Dry them on a sheet of kitchen paper towel.Tomatoes
Wash the tomatoes thoroughly.
Cut and remove the stem part if you deem it necessary.
Cut each berry vertically dividing it in half or into quarters.Capers
Rinse and squeeze a handful of capers and chop them finely with a knife.Olives
Drain and rinse the olives.Carrots
Wash the carrots thoroughly.
Peel the skin.
Cut them according to taste:
– into thick or thin rounds;
– julienne;
or if you prefer, grate them.Fennel
Clean the fennel: remove the stalk and damaged outer leaves, wash thoroughly.
Divide it into quarters and cut each quarter into slices not too thin.Celery
Wash the celery thoroughly.
Cut the celery stalks into chunks and separate the leaves.Add the well-drained chickpeas.
Season with salt and pepper, basil, and a drizzle of raw oil and mix.Plate it.
Your chickpea and crunchy vegetable salad is ready.
Enjoy your meal!
Storage, tips and variations
You can store it in the refrigerator in an airtight container.
Take it out about half an hour before consuming it so it becomes soft and light again.
Better to consume it within 1-2 days to enjoy it crunchy and fresh.
Add a bit of lemon juice or apple cider vinegar for a touch of acidity.
If you prefer, you can replace the basil with mint or parsley.
Add a handful of nuts or mixed seeds.
Endless varieties – legume and vegetable salad
Replace chickpeas with other legumes – beans, broad beans, lentils, peas – for variety.
Add raw or cooked vegetables as you like.
It is perfect to take out of the house, in a thermal container or in a cooler bag.
FAQ (Questions and Answers)
Tips on how to pair legumes
The pairing with pasta, rice, or other grains allows for better absorption of legume proteins.
The cereals included in these dishes compensate for the missing amino acids in legumes, allowing for a complete amino acid pool.
Choose preferably whole grains.
To delve deeper into the topic, read the article by clicking on the following link: Pairing legumes in the diet.Can I use canned chickpeas instead of dry ones?
Canned chickpeas are a great quick solution.
Remember to rinse them well under running water: canned legumes often contain additives, salt, and sometimes sugar.
Among the packaging types, glass containers are preferable to tin cans as they are less prone to spoilage.
