Ommm nom nom nom nom nom . . .
Delicious. Nutritious. Colorful. Flavorful. All in one bowl. This recipe is super easy to make and really packs a punch. It’s got cucumbers, tomatoes, bell pepper, chickpeas, onion lightly bathing in a subtle, but tasty dressing. With a hard-boiled egg on top, it really is a full meal – and filling! This particular recipe comes from a pamphlet of sorts called ‘Mediterranean Diet Recipes’ and is one of a 3-part set by Hamiew that includes guidelines on what to eat, how much, and nutrition facts for lots of foods.
The main ingredient, chickpeas, are loaded with fiber and protein that will keep you full but also may help with brain health, digestion, blood sugar regulation, and weight management. And for those of you who are vegans or vegetarians, chickpeas are a great way to get your protein! Bell peppers and onions offer their own benefits as well like reducing inflammation and could aid in the prevention of some cancers and heart disease. All told, this dish is packed with vitamins, minerals, fiber, protein, and flavor. It saves well too so you can enjoy it for a couple of meals. 😉 So here’s the original recipe:
Prep time: 15 minutes
Cook time: 5 minutes
Serves: 8
For the salad:
2 cans of chickpeas, rinsed & drained
2 celery ribs, chopped
2 persian OR 1/2 seedless English cucumber, diced
2-3 green onions, trimmed & chopped (both white & green parts)
1/2 cup red cabbage, shredded
2 jalapeño peppers, chopped (opt)
1/2 cup packed fresh parsley, chopped
1/2 cup pack fresh mint leaves, chopped
5 large hard-boiled eggs, sliced/diced
For the dressing:
2 1/2 tsp Dijon mustard
1 large lemon, zested & juiced
1/3 cup extra virgin olive oil
1 clove of garlic, minced
1 tsp sumac
1/2 tsp coriander
1/2 tsp cayenne pepper
Salt & pepper to taste
Directions:
In a large mixing bowl, combine all of the salad ingredients except the eggs. In a smaller bowl or jar, mix the ingredients for the dressing and blend well. Drizzle the dressing over the salad and mix well. Let sit for a few minutes so that the flavors can mingle. Top with the eggs and serve.
Here’s my take on this recipe . . .
First of all, it’s just me and the hubby so I usually cut the recipe in half and we still have plenty of leftovers. I’m not a huge fan of ‘zest’ so I don’t do it. I just use the lemon juice. The first time I made this recipe I didn’t have sumac so I omitted it. I don’t know the difference so we’ll just leave it at that. (Maybe someday I’ll remember to grab it at the store and see how it changes the flavor.) I also don’t enjoy my food tasting like spearmint gum so I usually omit the mint and pull back a bit on the parsley. It’s all a matter of taste and you should do what you like. 😉 The last time I made this salad was completely on the spur of the moment and I didn’t quite have everything I needed so I omitted the red cabbage, jalapeños, and green onions and added diced red onion, chopped radishes, yellow bell peppers, and grape tomatoes. And if you’re vegan, you’ll still get lots of nutrition even without the eggs.
Hope you enjoy this powerful little dish as much as we do.
Happy eating!
#mediterraneandiet
https://www.healthline.com/nutrition/chickpeas-nutrition-benefits#TOC_TITLE_HDR_7
https://www.healthline.com/nutrition/foods/bell-peppers
The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.
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