Warm chickpea salad
Warm chickpea salad, ideal for a weekend lunch or weeknight dinner. This easy-to-make salad is a nutritious and filling meal full of flavor. The combination of tender chickpeas, fresh vegetables and tangy dressing creates a deliciously hearty dish. The warm chickpeas add a comforting touch and make it the perfect choice for colder days. With its bright colors and delicious textures, this salad is not only a feast for the taste buds, but also a feast for the eyes. Whether it’s a light lunch or a hearty dinner, this warm chickpea salad will leave you feeling full and satisfied.
Ingredients
- 1 red onion, cut into wedges
- 2 zucchini, cut into thick slices
- 1 red onion, deseeded and cut into large pieces
- 375g ripe tomatoes, halved
- 5 tbsp olive oil
- Juice of half a lemon
- 3 tablespoons chopped fresh herb mixture (e.g. chives, parsley and mint) or 3 tablespoons parsley
- 2 x 400g cans of chickpeas, drained
- 100g feta cheese, cut into cubes
Preparation steps
- Preheat the oven to fan 200°C/conventional 220°C/gas 7.
- Place onions, zucchini, peppers and tomatoes in a shallow roasting pan.
- Season the vegetables with black pepper.
- Drizzle 2 tablespoons of olive oil over the vegetables and mix well.
- Roast the vegetables for 30 minutes, stirring halfway through.
- Remove the vegetables from the oven when they are cooked and starting to brown.
- Mix lemon juice and remaining olive oil to make a dressing.
- Season the dressing with salt and pepper.
- Stir in herbs.
- Allow the cooked vegetables to cool for 5 minutes.
- Place the vegetables in a bowl.
- Add the chickpeas, feta and dressing to the bowl.
- Mix the ingredients lightly before serving.
- Leftovers can be enjoyed cold and served with pita bread.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 371 | 23g | 5g | 28g | 0g | 7g | 15g | 1.62g |
Equipment and tools
To prepare this warm chickpea salad you will need the following equipment and tools:
- cutting board
- Knife
- sheet
- mixing bowl
- citrus press
- tablespoon
- teaspoon
Allergen information
This warm chickpea salad contains the following allergens:
- Red onion
- zucchini
- tomatoes
- olive oil
- Chickpeas
- Feta cheese
Please be aware of these allergens if you or your guests suffer from food allergies or intolerances.
Storage and leftovers
If you have any leftovers from this warm chickpea salad, you can store them in an airtight container in the refrigerator. The salad stays fresh for up to 3-4 days. Before eating the leftovers, be sure to reheat the salad until it is warm. Enjoy!
Health Benefits of Warm Chickpea Salad
Warm chickpea salad not only pampers your taste buds with its delicious combination of flavors, but also offers numerous health benefits. Packed with nutrient-dense ingredients, this salad is a great option for anyone looking to improve their overall well-being. Let’s explore some of the key health benefits of the ingredients in this delicious dish.
Chickpeas
The main ingredient in this salad, chickpeas, is a nutritional powerhouse. These legumes are an excellent source of plant-based protein and are therefore a valuable addition to vegetarian and vegan diets. Protein is crucial for various body functions, including muscle repair and growth and hormone synthesis. Chickpeas are also rich in fiber, which aids digestion, regulates blood sugar levels and promotes a healthy gut. In addition, they contain vitamins and minerals such as iron, magnesium and folic acid, which are essential for maintaining good overall health.
zucchini
Zucchini, also known as zucchini, contribute to the nutritional profile of this salad. This green vegetable is low in calories but high in nutrients. They are an excellent source of vitamin C, which supports the immune system, acts as an antioxidant and protects cells from damage caused by harmful free radicals. Zucchini is also a good source of fiber, which aids digestion and promotes satiety, which can be helpful in weight control.
tomatoes
Ripe tomatoes not only give this salad a bright color, but they also provide numerous health benefits. Tomatoes are rich in antioxidants, particularly lycopene, which has been linked to a reduced risk of certain cancers, including prostate and breast cancer. They’re also packed with vitamins A and C, potassium and folic acid, all of which play an important role in maintaining optimal health. In addition, tomatoes are hydrating and have a high water content, which is essential for adequate hydration.
Red onion
Although red onions are often used as a flavor enhancer, they offer more than just flavor. These onions are rich in antioxidants, especially quercetin, which has anti-inflammatory properties and may help reduce the risk of chronic diseases. They also contain a compound called allicin, which is known for its potential antimicrobial and heart-protective effects. Additionally, red onions provide a good amount of fiber and vitamin C, contributing to a balanced, nutrient-dense meal.
Feta cheese
The final touch to this delicious salad is feta cheese. Although it has higher fat and salt content compared to other ingredients, it can still be enjoyed in moderation. Feta cheese is a good source of calcium and protein, which are essential for maintaining strong bones and muscles. It also contains beneficial bacteria that support gut health and contribute to a healthy balance of gut microbes.
With these healthy ingredients packed with essential nutrients, a warm chickpea salad provides a filling and nutritious meal. Whether you want to increase your protein intake, boost your immune system, or just enjoy a delicious and healthy meal, this salad delivers in every way.
