Spanish Chickpea Salad Ensalada De Garbanzos
Recipe Introduction: Ensalada de Garbanzos
Fancy a bit of sunshine on your plate? Have you ever tried ensalada de garbanzos ? This vibrant Spanish chickpea salad is a total flavour bomb.
Honestly, it's one of those dishes that just makes you feel good. It is a winner!
Quick Hook: Taste of Spain
This chickpea salad recipe is super quick and unbelievably tasty. Think fresh, zesty, and utterly delicious. We're talking a bright lemon vinaigrette dressing and all those amazing Mediterranean chickpea salad vibes.
Brief Overview: From Spain to Your Kitchen
Ensalada de Garbanzos has been enjoyed for generations in Spain and across the Mediterranean. It is incredibly easy to make.
It will take you only about 20 minutes to prep and assemble. This recipe serves 4 people and it's perfect for a light lunch.
Main Benefits: Healthy and Delicious
This garbanzo bean salad is packed with protein and fibre. It makes it a really satisfying healthy lunch idea . It's also great for summer salad recipes .
The best bit? This is a fantastic vegan chickpea salad , just leave out the feta!
Ready to get started? This recipe is special because it's so adaptable. You can throw in whatever veggies you have lurking in the fridge.
It is also great for a quick salad recipes option. Let's dive into the ingredients!
Ingredients & Equipment: Let's Get This Show on the Road!
Right, so you wanna make a banging Ensalada de Garbanzos ? Honestly, it's dead easy. This chickpea salad recipe is all about fresh ingredients and a bit of zing.
No need to stress about complicated stuff. Let’s go through what you'll need! It’s a quick salad recipe , and perfect for summer! I tell you, this is one of my favourite summer salad recipes .
Main Ingredients
- Chickpeas: 1 (15-ounce) can (that's about 425g ), drained and rinsed. Really rinse them well! Nobody wants that weird can taste. And about the quality? Just make sure they aren't all mushy. Firm chickpeas are the way to go.
- Cherry Tomatoes: 1 cup , halved ( 150g ). The redder, the better, that is what I always say!
- Red Onion: 1/2 cup , finely diced ( 75g ). Careful when you chop these!
- Kalamata Olives: 1/2 cup , pitted and halved ( 75g ). Kalamata gives that Mediterranean chickpea salad vibe, you know?
- Fresh Parsley: 1/4 cup , chopped ( 10g ).
- Fresh Mint: 1/4 cup , chopped ( 10g ).
- Feta Cheese (Optional): 1/4 cup , crumbled ( 30g ). If you’re going vegan chickpea salad , just skip this bit.
Seasoning Notes: Flavour Town, Population: You!
Essential spices? Oregano is your friend here!
- Essential spice combinations : A good pinch of dried oregano.
- Flavor enhancers and aromatics : Minced garlic in the dressing is a must. It's what gives it that oomph .
- Quick substitution options : if you haven't got fresh lemon juice, red wine vinegar can work, but, it won't be the same!
- Lemon Vinaigrette Dressing Olive oil ( 1/4 cup / 60ml ), fresh lemon juice ( 2 tablespoons / 30ml ), 1 clove minced garlic, 1/2 teaspoon dried oregano, 1/4 teaspoon salt and pepper.
Equipment Needed: Keep It Simple, Stupid (KISS!)
You really don't need anything fancy. Honest!
- Essential tools only : A large bowl, a small bowl for the dressing, a whisk, a cutting board, and a knife.
- Common household alternatives : Don't have a whisk? A fork will do. If you are looking for a healthy lunch ideas , this garbanzo bean salad ticks all the boxes. You got your protein, your veggies, your good fats. It's a winner, mate.
Spanish Chickpea Salad: Your Next Lunch Obsession!
Okay, so let's talk about something seriously yummy: ensalada de garbanzos ! I'm not kidding, this Spanish chickpea salad is a total game changer.
We're talking sunshine in a bowl. Seriously, it's the kind of easy salad recipe you'll be making all summer long.
Think of it as your passport to flavor, without ever needing to pack a suitcase.
Prep Like a Pro: The Mise en Place Magic
First things first, let's get organized. We need our mise en place sorted. This is super important. Dice your red onion (I know, onions can be a pain, but trust me).
Chop your cherry tomatoes in half. Do not forget the Kalamata olives! Get everything ready to go! This chickpea salad recipe moves fast once you get started.
Honestly, a bit of prep saves SO much time later.
From Zero to Salad Hero: step-by-step
- Drain and rinse one 425g can of chickpeas. It will help the lemon vinaigrette dressing to stick on them!
- Chop 150g cherry tomatoes, 75g red onion, 75g Kalamata olives, and the herbs ( 10g parsley and 10g mint).
- Whisk 60ml olive oil, 30ml lemon juice, 1 minced garlic clove, 0.5 tsp oregano, salt, and pepper in a small bowl.
- Mix the chickpeas, tomatoes, onion, olives, and herbs in a bowl. Add 30g feta (optional).
- Pour the vinaigrette over the salad and toss gently.
- Chill for 30 minutes .
Pro Tips for Salad Supremacy
Want to take your mediterranean chickpea salad to the next level? Use dried chickpeas. Soak them overnight then cook for 1 to 1.
5 hours. Don't drown your salad in vinaigrette. Start with less and add more as needed. Trust me, soggy salad is sad salad.
If you're looking for healthy lunch ideas or quick salad recipes , this vegan chickpea salad is your new best friend.
Whether you call it garbanzo bean salad , Spanish chickpea salad , or just plain delicious, it's a winner every time.
So, go ahead, give it a whirl you won't regret it! This is one of the summer salad recipes that will have everyone asking for seconds.
Recipe Notes for the Best Ensalada de Garbanzos
Alright, let's dive a bit deeper into this amazing Spanish chickpea salad ! Honestly, the ensalada de garbanzos is super flexible.
It's more like a guideline than a strict recipe. I've made it countless times, and I've tweaked it every single time.
It's all about what you've got in the fridge and what you're in the mood for.
Serving Up Sunshine: Plating and Presentation
Think bright and cheerful! I like to pile the ensalada de garbanzos high in a nice bowl. A sprinkle of extra fresh parsley or a drizzle of good olive oil makes it look extra fancy.
For a summer vibe, serve it with some grilled halloumi or alongside some crusty bread. This Mediterranean chickpea salad is perfect with a glass of cold Albariño.
Honestly it is the perfect meal to get the best flavours and tastes.
Storing Secrets: Keepin' it Fresh
This chickpea salad recipe is best when served fresh. Flavours combine and become richer as it sits in the fridge! If you have leftovers, chuck them in an airtight container and pop them in the fridge.
It will keep for up to three days . I wouldn't recommend freezing it. The tomatoes and herbs can get a bit soggy when defrosted.
Twist and Shout: Variations Galore
Want to mix it up? Go for it! For a vegan chickpea salad , just skip the feta. You won't even miss it, promise.
Swap out the red onion for some spring onions if you want a milder flavour. You know? For a summer salad recipes , consider adding some chopped cucumber and bell peppers.
If you don't have a Lemon Vinaigrette dressing, a red wine vinegar is an alternative to the lemon vinaigrette dressing .
Nutrition Nuggets: Goodness in a Bowl
This ensalada de garbanzos isn't just tasty. It's good for you, too! It's packed with protein and fibre from the chickpeas.
That keeps you feeling full and satisfied. This easy salad recipe also gives you vitamins and antioxidants from all those colourful veggies.
It is the perfect healthy lunch ideas for your daily routine.
This garbanzo bean salad is so much more than just a salad. It's a celebration of flavour. It's a quick salad recipes which is easy to throw together, and packed with goodness.
Give it a go and don't be afraid to experiment!
Frequently Asked Questions
Can I make ensalada de garbanzos ahead of time? I'm a busy bee!
Absolutely! In fact, this salad is even better when made ahead. The flavours have time to meld together, like a good cuppa tea brewing. Just be sure to store it in an airtight container in the fridge for up to 3 days. You might want to add a little extra lemon juice before serving to freshen it up.
I don't have all the ingredients. What substitutions can I make in my ensalada de garbanzos?
No worries, mate! You can easily adapt this recipe to what you have on hand. If you don't have Kalamata olives, green olives or capers work just fine. Red wine vinegar can be used instead of lemon juice if needs be. Get creative and use what you've got; cooking should be fun, not stressful!
Is this ensalada de garbanzos recipe healthy? What are the nutritional benefits?
You bet it is! This salad is packed with plant based protein, fibre, and healthy fats. Chickpeas are a nutritional powerhouse, and the fresh vegetables provide plenty of vitamins and minerals. Plus, the olive oil and lemon vinaigrette is a much healthier option than creamy dressings. It's a win-win!
Can I use dried chickpeas instead of canned for my ensalada de garbanzos?
Definitely! Using dried chickpeas will elevate the flavour and texture of your salad. Soak them overnight, then simmer until tender (about 1-1.5 hours). Cooking from scratch is a bit more time consuming, but the end result is worth the effort. It's like making your own pastry the satisfaction is immense!
How can I add a bit of a kick to my Spanish Chickpea Salad?
Fancy a bit of a fire? Add a pinch of red pepper flakes to the vinaigrette, or finely chop a jalapeño and add it to the salad. If you're feeling adventurous, a dash of smoked paprika can also bring a lovely warmth to the dish. Just remember to taste as you go, as spice levels can vary!
How long will leftover ensalada de garbanzos last in the fridge?
Stored properly in an airtight container, leftover ensalada de garbanzos will last in the fridge for up to 3 days. However, the texture of the vegetables might soften slightly over time. Give it a good toss before serving and add a squeeze of fresh lemon juice to perk it up.
Spanish Chickpea Salad Ensalada De Garbanzos
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 275 |
|---|---|
| Fat | 17.5g |
| Fiber | 6g |
