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Chickpea Salad

17/11/2023

Chickpea salad is a fresh, nutritious, and very versatile dish, perfect for a light lunch or as a side dish. Here is the basic recipe, which can then be enriched or modified according to your personal tastes.

Ingredients

  • 400 g of chickpeas (already cooked or canned)
  • 1 small red onion
  • 1 bunch of fresh parsley
  • 1 ripe tomato
  • 1 cucumber
  • Juice of 1 lemon
  • Extra virgin olive oil to taste
  • Salt and pepper to taste

Optional:

  • Pitted black or green olives
  • Canned tuna, drained
  • Feta or another cheese of your choice

Preparation

  1. If you’re using dry chickpeas, remember to soak them the night before and then cook them in plenty of water until they’re tender. If you’re using canned chickpeas, rinse them well under running water to remove the preserving liquid.

  2. Thinly slice the red onion and place it in a bowl with cold water and a pinch of salt to make it sweeter and less pungent. After about 10 minutes, drain and dry it.

  3. Wash and cut the tomato and cucumber into not too small pieces to give texture to your salad.

  4. Drain and dry the chickpeas, if canned, and place them in a large bowl.

  5. Add the tomato, cucumber, drained onion, chopped parsley to taste, salt, and pepper.

  6. Dress with extra virgin olive oil and lemon juice, then mix well.

  7. If you prefer, you can now add olives, drained tuna, or diced cheese. Mix gently again.

  8. Let it rest in the refrigerator for at least 30 minutes before serving so the flavors can blend well.

This salad lends itself to multiple variations: you can add aromatic herbs like mint or basil, spices such as cumin, or replace the lemon with vinegar for a sharper taste.

Curiosity

Chickpeas are legumes highly valued in the Mediterranean not only for their flavor but also for their nutritional properties, as they are rich in protein and fiber. In Italy, particularly in Tuscany, they are famous in dishes like ‘ribollita’ or ‘farinata’.