With the arrival of the beautiful season, there’s nothing better than a fresh, light, and tasty dish, like the chickpea and arugula salad, one of my favorite summer salads, ideal for those looking for a healthy and quick alternative to more elaborate dishes. Rich in protein, minerals, and fibers, this delicious salad is perfect for office lunch, a cold dinner, or an outdoor picnic. Preparing it is very simple: it takes just 10 minutes to bring a complete and balanced dish to the table. Boiled chickpeas combine with the freshness of arugula, the sweetness of cherry tomatoes, the bold taste of Gaeta olives, and the savoriness of parmesan flakes, creating a flavor combination that wins over from the first bite. The beauty of this chickpea salad is its versatility: you can easily customize it to suit your tastes or dietary needs. Try enriching it with avocado, thinly sliced red onion, cucumbers, or some strips of bresaola for a more protein-rich dish. Simple, nutritious, and ready in a flash: the chickpea and arugula salad is the perfect ace 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 Chickpea and Arugula Salad
- 1.1 lbs cooked, boiled chickpeas
- 3 cups cherry tomatoes
- 4 cups arugula
- 2 oz Parmigiano Reggiano DOP
- 1 oz Gaeta olives (weighed pitted)
- 1 pinch salt
- 2 tbsps extra virgin olive oil
Tools
- 1 Cutting Board
- 1 Knife
- 1 Peeler
- 1 Salad Bowl
How to Prepare Chickpea and Arugula Salad
To prepare the chickpea and arugula salad, start by washing the cherry tomatoes, drying them, and cutting them in halves or quarters if they are large (1). Wash and dry the arugula, then combine the boiled chickpeas, tomatoes, and arugula in a large salad bowl (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, make parmesan flakes using a peeler (4) or a sharp knife. Place them on top of the salad (5) and mix carefully to distribute them evenly (6). If necessary, add another drizzle of olive oil.
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 this case, it’s better not to dress it immediately, but only at the moment of enjoying.
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 obtain 500 g of boiled chickpeas, you will need about 180 g of dried chickpeas. Soak them in plenty of water for at least 12 hours, even more 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 and a half hours, until they are tender, lightly salting them only about 10 minutes from the end of cooking. If you have a pressure cooker, you can reduce the cooking to 30 minutes from the whistle.
