I love this recipe because it’s a vibrant explosion of flavors and textures that makes eating healthy feel like a treat rather than a chore. Plus, the roasted chickpeas add that perfect touch of protein and crunch, making it an ideal dish for any millennial looking to satisfy both taste and nutrition goals.
There is a salad that I find both satisfying and nutritious, and it is just that: my Spiced Chickpeas Chopped Salad. It is packed with protein-rich chickpeas, which are seasoned with smoked paprika and cumin.
The dish is balanced by fresh veggies, like cucumber and tomatoes. What brightens it up is the lemon juice, which is nearly always a necessary component of a good salad, and a sprinkle of fresh mint.
Ingredients
Chickpeas are abundant in protein and fiber, which help make one feel full and provide energy.
Healthy fat that enhances flavor and provides antioxidants—olive oil.
Paprika in its smoked form: Brings a depth that is smoky and earthy with a hint of sweetness.
Cucumber: Offering a delightful, crispy crunch, it’s a low-calorie food that brings a refreshing hydrating quality to any dish.
Red bell pepper: Sweet, vibrant crunch, high in vitamin C.
Tomates cerise: Juteux et sucré, chargé d’antioxydants comme le lycopène.
Red onion: A sharp taste that contributes a biting, layered savoriness.
Parsley adds an herbal, fresh note to dishes, along with vitamins K and C.
Mint that is fresh: A cooling sensation coupled with the hint of sweetness from an aromatic.
Lemon Juice: Sharp, tangy acidity that counterbalances the dish’s flavors.
Feta cheese: Providing richness if used; salty and creamy.
Ingredient Quantities
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- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- Salt and pepper to taste
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon honey (optional)
- 1/4 cup crumbled feta cheese (optional)
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Instructions
1. Set your oven to 400°F (200°C) to heat up.
2. In a bowl, mix the drained chickpeas, 1 tablespoon olive oil, smoked paprika, ground cumin, cayenne pepper, salt, and pepper. Make sure to mix well to fully coat the chickpeas.
3. Place the spiced chickpeas on a baking tray and place in the hot oven. They need to stay there for 20 to 25 minutes, and you’re going to want to give them a good stir halfway through. When they’re done, they should look golden and, in some parts, a little caramelized. Let them cool for a few and then dig in.
4. At the same time, get the salad ready by mixing the diced cucumber, diced red bell pepper, halved cherry tomatoes, finely chopped red onion, chopped parsley, and chopped mint in a large mixing bowl.
5. In a small bowl, combine 2 tablespoons of olive oil, lemon juice, red wine vinegar, and honey (if using) in a whisking motion.
6. Drizzle the dressing over the vibrant medley of salad vegetables and mix gently to embrace them all in the sauce.
7. Carefully incorporate the roasted chickpeas and blend them in thoroughly.
8. Season to taste, adding more salt and pepper as necessary.
9. Move the salad to a serving dish or bowl.
10. Just before you serve, add the optional tangy touch by sprinkling crumbled feta cheese on top. Serve without delay.
Equipment Needed
1. Oven
2. Baking tray
3. Large mixing bowl
4. Small mixing bowl
5. Spoon for mixing
6. Whisk
7. Knife
8. Cutting board
9. Measuring spoons
10. Serving dish or bowl
FAQ
- Q: Can I use dried chickpeas instead of canned?A: Yes, you can utilize desiccated chickpeas. Simply soak them overnight, and then boil them until soft and yielding, before proceeding with your recipe.
- Q: What can I use instead of feta cheese for a vegan option?A: For a vegan-friendly salad, you can use a vegan feta alternative or simply leave it out.
- Q: How long will this salad stay fresh in the refrigerator?Q: This salad will remain fresh for approximately 2-3 days when kept in an air-tight container in the refrigerator.
- Q: Can I use different herbs if I don’t have parsley or mint?You can use other fresh herbs, like cilantro or basil, for a different flavor when you substitute.
- Q: Is there an alternative to red wine vinegar?You can use apple cider vinegar or white wine vinegar as alternatives, yes.
- Q: Can I make the salad spicier?A: Increase the cayenne pepper or add a dash of hot sauce to make it spicier.
Substitutions and Variations
You can use 1 ½ cups of cooked dried chickpeas instead of canned chickpeas.
You can use yellow or orange bell pepper in place of red bell pepper if you prefer a milder flavor.
Grape tomatoes or diced conventional tomatoes can replace cherry tomatoes.
Cilantro can be substituted for fresh parsley to give a different herbal flavor.
Lime juice can be substituted for lemon juice for a more vibrant flavor.
Goat cheese can be used instead of feta, or the ingredient can be entirely eliminated to create a dairy-free version of the dish.
Pro Tips
1. Dry the Chickpeas Well: Before seasoning and roasting the chickpeas, ensure they are thoroughly dried after rinsing. Excess moisture can prevent them from becoming crispy in the oven.
2. Customize the Spice Level: Adjust the amount of cayenne pepper to suit your spice preference. For a milder salad, reduce or omit the cayenne; for more heat, consider adding a pinch more.
3. Rest the Salad Before Serving: Allow the salad to sit for about 10-15 minutes after tossing with the dressing. This resting time helps the flavors meld together, making the salad more flavorful.
4. Use Fresh Herbs Generously: Fresh parsley and mint add a burst of freshness to the salad. Feel free to adjust the quantities to your taste, and consider adding a bit more for an extra aromatic touch.
5. Serve Immediately After Mixing: For maximum texture and flavor, serve the salad right after tossing in the dressing and incorporating the roasted chickpeas. This ensures the chickpeas remain crisp and the vegetables are at their peak freshness.
Spiced Chickpeas Chopped Salad Recipe
My favorite Spiced Chickpeas Chopped Salad Recipe
Equipment Needed:
1. Oven
2. Baking tray
3. Large mixing bowl
4. Small mixing bowl
5. Spoon for mixing
6. Whisk
7. Knife
8. Cutting board
9. Measuring spoons
10. Serving dish or bowl
Ingredients:
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- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- Salt and pepper to taste
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon honey (optional)
- 1/4 cup crumbled feta cheese (optional)
“`
Instructions:
1. Set your oven to 400°F (200°C) to heat up.
2. In a bowl, mix the drained chickpeas, 1 tablespoon olive oil, smoked paprika, ground cumin, cayenne pepper, salt, and pepper. Make sure to mix well to fully coat the chickpeas.
3. Place the spiced chickpeas on a baking tray and place in the hot oven. They need to stay there for 20 to 25 minutes, and you’re going to want to give them a good stir halfway through. When they’re done, they should look golden and, in some parts, a little caramelized. Let them cool for a few and then dig in.
4. At the same time, get the salad ready by mixing the diced cucumber, diced red bell pepper, halved cherry tomatoes, finely chopped red onion, chopped parsley, and chopped mint in a large mixing bowl.
5. In a small bowl, combine 2 tablespoons of olive oil, lemon juice, red wine vinegar, and honey (if using) in a whisking motion.
6. Drizzle the dressing over the vibrant medley of salad vegetables and mix gently to embrace them all in the sauce.
7. Carefully incorporate the roasted chickpeas and blend them in thoroughly.
8. Season to taste, adding more salt and pepper as necessary.
9. Move the salad to a serving dish or bowl.
10. Just before you serve, add the optional tangy touch by sprinkling crumbled feta cheese on top. Serve without delay.
