Summer chickpea salad

Chickpea Salad

Serves 4

  • 1 small red onion, peeled

  • 1-2 fresh red chillies, deseeded

  • 2 handfuls ripe red or yellow tomatoes

  • 1 lemon

  • extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 410 g tinned chickpeas, drained, or around 4 large handfuls of soaked and cooked chickpeas

  • 1 handful fresh mint, chopped

  • 1 handful fresh green or purple basil, finely ripped

  • 100 g feta cheese

First of all, finely slice your red onion. Once that's done, finely slice your chillies then roughly chop your tomatoes, mixing them in with the onion and chillies. Scrape all of this, and the juice, into a bowl and dress with the juice of half a lemon and 3 tablespoons of good extra virgin olive oil. Season to taste. Heat the chickpeas in a pan, then add 90 per cent of them to the bowl. Mush up the remaining chickpeas and add these as well – they will give a nice creamy consistency. Allow to marinate for a little while and serve at room temperature.



Just as you're ready to serve, give the salad a final dress with the fresh mint and basil. Taste one last time for seasoning – you may want to add the juice from your remaining lemon half at this point. Place on a nice serving dish and crumble over the feta cheese.

Nutritional Information

Summer chickpea salad

With tomatoes, feta, chilli and herbs

0 foodies cooked this
If you ask me, we just don't use chickpeas in enough stuff – try this salad and you'll be converted
Serves 4
10m
Super easy
Print this recipe
Method

Chickpeas are pretty under-used in this country, to be honest. In places like Morocco, Italy and Spain they are prized like our Jersey new potato. Still, we have a lot more choice now than we used to have. If you go to a Spanish deli or specialist counter, you will generally be able to find jars of cooked chickpeas in water and these are the ones you want to make this salad really good. They should look a little plumper than tinned chickpeas but, of course, both tinned ones or dried ones can be used successfully. This salad is a great one for making up as you go along; you can use different spices, sun-dried tomatoes and spicy chorizo sausages, for instance.

First of all, finely slice your red onion. Once that's done, finely slice your chillies then roughly chop your tomatoes, mixing them in with the onion and chillies. Scrape all of this, and the juice, into a bowl and dress with the juice of half a lemon and 3 tablespoons of good extra virgin olive oil. Season to taste. Heat the chickpeas in a pan, then add 90 per cent of them to the bowl. Mush up the remaining chickpeas and add these as well – they will give a nice creamy consistency. Allow to marinate for a little while and serve at room temperature.

Just as you're ready to serve, give the salad a final dress with the fresh mint and basil. Taste one last time for seasoning – you may want to add the juice from your remaining lemon half at this point. Place on a nice serving dish and crumble over the feta cheese.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 228
    11%
  • Carbs 12.8g
    5%
  • Sugar 2.9g 3%
  • Fat 15.5g 22%
  • Saturates 5.0g 25%
  • Protein 8.6g 19%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 small red onion, peeled

  • 1-2 fresh red chillies, deseeded

  • 2 handfuls ripe red or yellow tomatoes

  • 1 lemon

  • extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 410 g tinned chickpeas, drained, or around 4 large handfuls of soaked and cooked chickpeas

  • 1 handful fresh mint, chopped

  • 1 handful fresh green or purple basil, finely ripped

  • 100 g feta cheese