With the arrival of the beautiful season, there’s nothing better than a fresh, light, and flavorful dish, like the chickpea and arugula salad, one of my favorite summer salads, ideal for those seeking a healthy and quick alternative to more elaborate dishes. Rich in proteins, minerals, and fibers, this tasty salad is perfect for office lunch, a cold dinner, or an outdoor picnic. It’s very simple to prepare: in just 10 minutes, you can serve a complete and balanced dish. Boiled chickpeas blend with the freshness of arugula, the sweetness of cherry tomatoes, the bold taste of Gaeta olives, and the savory flavor of parmesan flakes, creating a mix of flavors that captivates at first bite. The beauty of this chickpea salad is its versatility: you can easily customize it according to your tastes or dietary needs. Try enriching it with avocado, thinly sliced red onion, cucumbers, or some strips of bresaola for a higher protein dish. Simple, nutritious, and ready in a flash: the chickpea and arugula salad is the perfect wild card for your summer meals!
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- Difficulty: Very Easy
- Cost: Very Economical
- Preparation time: 10 Minutes
- Portions: 4 People
- Cooking methods: No Cooking
- Cuisine: Italian
- Seasonality: Summer
- Energy 317.02 (Kcal)
- Carbohydrates 32.12 (g) of which sugars 11.70 (g)
- Proteins 15.42 (g)
- Fat 13.40 (g) of which saturated 3.69 (g)of which unsaturated 2.25 (g)
- Fibers 8.68 (g)
- Sodium 269.32 (mg)
Indicative values for a portion of 280 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for the Chickpea and Arugula Salad
- 17.6 oz cooked, boiled chickpeas
- 14.1 oz cherry tomatoes
- 4.2 oz arugula
- 2.1 oz Parmigiano Reggiano DOP
- 1.1 oz Gaeta olives (pitted and weighed)
- 1 pinch salt
- 2 tbsp extra virgin olive oil
Tools
- 1 Cutting Board
- 1 Knife
- 1 Peeler
- 1 Salad Bowl
How to Prepare the Chickpea and Arugula Salad
To prepare the chickpea and arugula salad, start by washing the cherry tomatoes, drying them, and cutting them in half or quarters if they are large (1). Wash and dry the arugula, then combine in a large salad bowl the boiled chickpeas, cherry tomatoes, and arugula (2). Season with a pinch of salt and a drizzle of olive oil, and mix well (3).
Pit the olives, cut them in half, and add them to the chickpea salad. Then, create parmesan flakes using a peeler (4) or a sharp knife. Arrange them on top of the salad (5) and mix carefully to distribute evenly (6). Add more olive oil if needed.
Serve the chickpea and arugula salad immediately. In smaller quantities, it can also make a tasty and different appetizer.
Storage
You can store the chickpea and arugula salad in the refrigerator for a couple of days. In that case, it’s better not to dress it immediately, but only when you’re ready to enjoy it.
FAQ (Frequently Asked Questions)
Can I use dried chickpeas?
For preparing the chickpea and arugula salad, I used canned chickpeas cooked in steam; if you prefer to use dried chickpeas, consider that to get 17.6 oz of boiled chickpeas, you’ll need about 6.3 oz of dried chickpeas. Soak them in plenty of water for at least 12 hours, longer if you have time, then put them in a pot with plenty of cold, unsalted water and bring to a boil. Cook for about 1.5 hours until tender, lightly salting them only about 10 minutes before the end of cooking. If you have a pressure cooker, you can reduce cooking time to 30 minutes after it starts whistling.
