Chickpea Salad with Cucumber and Roasted Bell Peppers
Garbanzo Bean or Chickpea Salad, infused with flavors from Noubess Garlic and Herb Seasoning, roasted bell peppers, fresh parsley, celery, and red onion, makes a perfect side dish.
Healthy salad recipes are always the best when following a healthy diet. Our Garbanzo Bean or Chickpea Salad is a perfect side dish for steaks, roasted poultry, and even poached salmon.
What is this chickpea salad?
To make a salad that you can enjoy anytime, all the ingredients have to be readily available in your supermarket. A salad that is packed with vitamins must certainly be tasty as well. Adding fresh ingredients is ideal because you will want a salad that you can enjoy time and time again.
Chickpeas, cucumber, celery, parsley, roasted bell peppers, and red onion combine earthy colors. This salad, mixed with the zesty and garlicky flavors of Noubess Garlic and Herbs, is insanely delicious and ready in just a few minutes.
- Chickpeas, also called garbanzo beans, are available fresh, canned, or dried. For this salad, I chose canned jars for timing and convenience. I think organic canned chickpea or garbanzo beans are tastier than the regular ones. The creamy texture also has a different taste, fresher and earthier.
- Cucumber is a vegetable that adds a refreshing taste to many types of salad. You can use baby cucumbers as well if you wish.
- Celery a vegetable low in calories adds the crunchiness that sometimes we’re always looking for. Fresh, packed with nutritious properties, and delivers just the right amount of healthy goodness to this salad.
- Parsley, we only use fresh for this salad. Dried parsley would not deliver the same flavors. The freshness enhances the chickpeas’ taste.
- Roasted Bell peppers, a store-bought item, are just available. And who keeps freshly roasted bell peppers handy? Using store-bought jarred peppers makes quick recipes easier to make.
- Red Onion, full of antioxidants, delivers quite a punch to this superb and colorful salad. You can use shallots as a substitute.
The vinaigrette for the chickpea salad
Noubess Garlic and Herbs, an all-purpose spice blend, will spice up your favorite recipes. A versatile seasoning also perfect for seasoning meats, vegetables, and dips.
- Infused Extra-Virgin Lemon Olive Oil is “delicate in flavor and powerful in any dish.”
- White wine vinegar adds the perfect amount of acidity. You can use a light, fruity vinegar for variation as well.
- A few drops of Fresh Lemon Juice are always good. It will enhance the flavor of both dried and fresh spices.
How to make the salad
Combining flavors and colors is easy. When making your salad, the best thing to do is always to prepare the vinaigrette first. I mixed Noubess Garlic and Herb seasoning, white wine vinegar, Infused Extra-Virgin Lemon Olive Oil, and salt in a small jar. Once all the ingredients are in the jar, close the lid tightly and shake for a few seconds.
Your vinaigrette is ready to use after properly mixing all the ingredients inside the jars. If the oil still separates from the vinegar, give the mixture another good shake. The final step is to mix the vinaigrette in a bowl.
I would recommend letting the vinaigrette marinate with the other ingredients in the refrigerator for about 10 – 20 minutes before serving. This way, all the flavors will have plenty of time to infuse. You can also prepare this healthy salad the day before.
Recipe Variations and Extra Goodness: What Else to Add
While this Chickpea Salad with Cucumber and Roasted Bell Peppers is perfect as written, it’s also wonderfully versatile! If you’re looking to change up the flavor profile or add extra texture and nutrients, here are some of our favorite ingredients to toss in:
Boost the Flavor and Complexity
- Make it Mediterranean: Add 1/2 cup of pitted and sliced Kalamata olives and about 1/4 cup of crumbled Feta cheese. The salty, briny flavors are a natural fit with the lemon and roasted peppers.
- Brighten the Herbs: For a different aromatic profile, try swapping half the parsley for fresh mint or dill.
- Add a Kick: Mix in a generous pinch of red pepper flakes to the salad for a subtle, warming heat, or a teaspoon of Dijon mustard to the vinaigrette for a savory depth.
Enhance Texture and Richness
- Creamy Fats: Right before serving, fold in one diced ripe avocado. It adds a luxurious creaminess and healthy fats, turning the salad into a heartier meal.
- Juicy Color: Incorporate 1 cup of halved cherry or grape tomatoes for sweet, juicy bursts and a vibrant color contrast.
- The Perfect Crunch: Toast about 1/4 cup of pine nuts or sunflower seeds in a dry pan for a few minutes until fragrant, then toss them into the salad for a delightful crunch.
Customize the Vinaigrette
- Balanced Sweetness: If you prefer a less sharp dressing, add 1/2 teaspoon of a natural sweetener like maple syrup or honey to the olive oil and vinegar mixture.
- Emulsification: Adding a teaspoon of Dijon mustard to your jar before shaking will help the oil and vinegar stay combined longer, creating a smoother, more stable dressing.
Tip and Notes for Chickpea Salad with Cucumber and Roasted Bell Peppers
Healthy, delicious salad recipes that take less than 30 minutes are ideal when you have a busy schedule. Fresh herbs are preferred to spice up Greek salads, grilled chicken salads, and even quinoa salads. If unsure of the type of vinegar to use, you can also choose red wine vinegar. Its flavor is quite tolerable by many people, especially on green salads.
Adding red bell peppers to bean salad is ideal because of their health benefits, and it is also a great way to add more flavor. As for roasted beets and Feta Cheese, they also make great additions to chickpea salads. For a chopped salad, chickpeas always add the creamy texture it needs to make it more palatable.
Other Easy and Quick Salads to make
- Cherry Tomato and Mozzarella Salad
- Cucumber, Chickpeas, Olive & Tomato Salad
- Spicy and Tangy Sauteed Asparagus Recipe
- Quick and Easy Cucumber and Apple Salad
- Tuna Salad with Romaine, Avocado, and Pomegranate
Sources:
https://www.medicalnewstoday.com/articles/270678.php
Here’s the recipe:
Chickpea, Cucumber, and Roasted Bell Peppers Salad
Equipment
- Large mixing bowl
- Small Jar with a Tight Lid
- Colander or Sieve
Ingredients
- 2 15- ounce cans Chickpeas or Garbanzo Beans (low sodium preferrerinsed and drained, or 3 cups cooked chickpeas
- 1-10 ounce jar of Roasted Bell Peppers chopped
- 1 cup fresh flat-leaf parsley chopped, about 1 bunch
- 1/2 cup chopped celery plus leaves about 2 ribs
- 1/2 cup chopped red onion
- 3 tablespoons Lemon Infused Extra Virgin Olive oil
- ¼ teaspoon fresh lemon juice
- 1 teaspoon Noubess Garlic and Herb Seasoning
- 1/4 teaspoon kosher salt
Instructions
- In a large bowl, add the chickpeas, roasted bell pepper, parsley, celery, and red onion. In a small jar with lid, add the infused olive oil, lemon juice, salt, and garlic. Shake vigorously. Season to taste with additional salt if preferred. Add the dressing to the chickpea and veggies mixture and toss to coat evenly. Serve immediately or chill up to 2 days. Before serving, stir mix again.
Notes
- Marinate for Flavor: While you can serve this salad immediately, we highly recommend chilling the vinaigrette and salad mixture in the refrigerator for 15–20 minutes. This resting time allows the spices and zesty flavors to fully infuse the chickpeas and vegetables.
- The Right Chickpeas: We suggest using canned chickpeas (garbanzo beans) for convenience, making this a truly quick recipe. Be sure to use low-sodium chickpeas, and always drain and rinse them thoroughly to remove excess sodium and improve their taste.
- Handle the Red Onion: If you find red onion too strong, you can mellow its flavor by soaking the chopped pieces in a small bowl of cold water for about 5 minutes, then drain and add them to the salad.
- Fresh Herbs are Key: We strongly advise against using dried parsley here. Fresh flat-leaf parsley is crucial for delivering the bright, clean flavor that elevates this dish.
- Make it Ahead: This is a great salad for meal prep! You can prepare it up to 2 days in advance. Just remember to give it a good stir right before serving, as the dressing may settle at the bottom.
Nutrition
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
