Wholesome Jamie Oliver Chickpea Salad Recipe

Jamie Oliver’s vibrant chickpea salad dances with Mediterranean flair, transforming humble ingredients into a culinary masterpiece.

Bold flavors burst across the palate, creating an unexpected taste sensation that tingles with excitement.

Crisp vegetables weave a delightful crunch through the dish, while aromatic herbs whisper stories of sun-soaked landscapes.

Protein-packed legumes anchor this delectable creation with robust, satisfying energy.

Bright colors and fresh ingredients mingle like old friends, promising a symphony of textures and tastes.

Every forkful tells a story of wholesome, zesty goodness that feels both nourishing and indulgent.

Get ready to fall in love with a salad that breaks all the boring rules and makes healthy eating an absolute joy.

Quick Recipe Overview

Prep Time: 15 minutes

Cook Time: 0 minutes

Total Time: 15 minutes

Calories: 250 kcal

Servings: 4

Jamie Oliver Chickpea Salad Ingredient Checklist

• Red Onion: Select firm, crisp onions with smooth, shiny skin and no soft spots.
• Chilies: Choose vibrant, glossy peppers without blemishes or wrinkles for maximum heat.
• Tomatoes: Pick ripe, heavy tomatoes with rich color and slight give when gently pressed.

• Fresh Mint, Fresh Basil: Look for bright green leaves without yellowing or wilting edges.
• Feta Cheese: Opt for creamy, tangy cheese with a clean, smooth texture.

• Extra Virgin Olive Oil: Select cold-pressed oil with rich, fruity aroma and golden-green color.
• Chickpeas: Choose canned or dried chickpeas with uniform color and no signs of moisture.
• Lemon: Select heavy, bright yellow lemons with smooth, thin skin for maximum juice.
• Salt, Pepper: Use freshly ground black pepper and sea salt for enhanced flavor profile.

Salad Tools for Jamie Oliver Chickpea Mix

• Mixing bowl: Perfect for combining vegetables and creating the salad base.
• Chef's knife: Sharp blade for precise slicing of onions, chilies, and tomatoes.
• Cutting board: Clean surface for chopping ingredients safely.
• Citrus juicer or hand: Quick way to extract fresh lemon juice.
• Frying pan: Ideal for warming chickpeas gently.
• Wooden spoon or spatula: Great for stirring and mashing chickpeas.
• Measuring spoons: Helps season with accurate salt and pepper amounts.
• Serving plate: Elegant dish to present the finished salad.
• Small herb chopping board: Dedicated space for finely chopping mint and basil.

How to Make Jamie Oliver Chickpea Salad

• Quick Vegetable Prep

Slice red onion into delicate rings and cut chilies into fine strips. Roughly chop tomatoes and blend these vibrant ingredients together in a mixing bowl.

• Zesty Dressing Creation

Drizzle extra virgin olive oil over the vegetable mixture. Splash fresh lemon juice and sprinkle salt and pepper to awaken the flavors.

• Chickpea Magic

Warm chickpeas in a pan, then transfer most into the bowl. Mash a small portion into a creamy consistency and fold into the salad, creating a luxurious texture that adds depth and richness.

• Flavor Fusion

Let the salad sit for a brief moment, allowing ingredients to mingle and develop a harmonious taste profile. The resting time helps ingredients dance together and intensify their natural essence.

• Herbal Elevation and Final Flourish

Scatter freshly chopped mint and basil across the top. Drizzle additional lemon juice for a bright kick. Crumble feta cheese over the dish, introducing a tangy, creamy element that completes this Mediterranean-inspired creation.

Tips for Flavorful Jamie Oliver Chickpea Salad

• Boost Flavor Intensity: Marinate the onions and chilies in lemon juice for 5 minutes before mixing to soften their sharp edges and create a more mellow, harmonious taste profile.
• Customize Spice Levels: Control heat by removing chili seeds for mild versions or keep them intact for a fiery kick that tingles your taste buds with each bite.
• Upgrade Protein Content: Replace chickpeas with grilled tofu or roasted white beans to add variety and experiment with different protein sources that complement the fresh herb blend.
• Make-Ahead Magic: Prepare the salad up to 4 hours in advance and store in the refrigerator, allowing flavors to develop deeper complexity and making meal prep easier for busy days.

Serving Jamie Oliver Chickpea Salad

• Serve Alongside Mediterranean Mains: Pair this vibrant chickpea salad with grilled lamb, roasted chicken, or Mediterranean fish dishes for a complete meal bursting with fresh flavors.
• Enjoy as a Standalone Lunch: Pack this salad in a container for a quick, nutritious work or picnic lunch that's light yet satisfying and packed with protein from chickpeas.
• Create a Mezze Platter: Arrange the salad with hummus, olives, pita bread, and grilled vegetables to create a stunning Mediterranean-style shared appetizer spread perfect for entertaining.
• Elevate with Extra Toppings: Sprinkle toasted pine nuts or za'atar spice blend over the salad for added crunch and an authentic Middle Eastern touch that transforms the dish.

Storing Jamie Oliver Chickpea Salad

• Preserving Freshness: Keep this salad refrigerated in an airtight container for up to 2 days. The flavors continue developing, becoming more vibrant and intense.
• Quick Meal Prep: Chop vegetables and prepare dressing in advance to save time. Store components separately to maintain crispness and prevent soggy textures.
• Smart Serving Suggestions: Enjoy chilled or at room temperature. Best consumed within 24 hours for optimal taste and texture. Allow salad to sit for 15 minutes before serving to enhance flavor blending.
• Temperature Tips: Serve immediately after adding feta cheese and herbs to maintain their fresh, crisp qualities. Avoid leaving the salad at room temperature for extended periods to prevent bacterial growth.

Vibrant Jamie Oliver Chickpea Salad Recipe

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4.6 from 31 reviews

• Total Time: 15 minutes
• Yield: 4 1x

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Description

Jamie Oliver’s chickpea salad blends Mediterranean flavors with fresh, zesty ingredients. Crisp vegetables and herbs create a light, nutritious dish perfect for summer meals that you’ll want to enjoy again and again.

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Ingredients

Scale 1x2x3x

• 410 g (14.5 oz) chickpeas, tinned, drained or soaked and cooked
• 2 handfuls tomatoes, ripe, red or yellow
• 100 g (3.5 oz) feta cheese
• 1 red onion, small, peeled
• 1–2 red chillies, fresh, deseeded
• 1 handful mint, fresh, chopped
• 1 handful basil, fresh, green or purple, finely ripped
• 1 lemon
• extra virgin olive oil
• sea salt
• black pepper, freshly ground

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Instructions

1. Prep Ingredients: Thinly slice red onion into half-moons, finely chop chilies, and roughly dice tomatoes. Combine these in a large mixing bowl.
2. Create Dressing: Drizzle extra virgin olive oil and lemon juice over the vegetable mixture. Season with salt and black pepper, ensuring a balanced flavor profile.
3. Integrate Chickpeas: Warm chickpeas in a skillet, then transfer most to the bowl. Mash a portion of chickpeas into a creamy consistency and fold into the salad, creating a rich, textured base.
4. Marinate and Develop Flavors: Let the salad rest at room temperature for 10-15 minutes, allowing ingredients to meld and intensify their natural essences.
5. Finish and Garnish: Sprinkle freshly chopped mint and basil leaves over the salad. Squeeze additional lemon juice if desired, then top with crumbled feta cheese. Perform a final taste check and adjust seasoning as needed before serving.

Notes

• Chop Carefully: Slice onions and chilies thinly to ensure even flavor distribution and prevent overpowering heat.
• Mash Strategically: By partially mashing chickpeas, you create a creamy texture that binds the salad and enhances overall mouthfeel.
• Rest and Develop: Allowing the salad to sit for 10-15 minutes lets ingredients marry, intensifying flavor profiles and creating a more cohesive dish.
• Customize Freely: Adjust seasoning and lemon juice to personal taste, using salt, pepper, and citrus to balance and brighten the salad’s character.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Lunch, Snacks, Dinner
• Method: Sautéing
• Cuisine: British

Nutrition

• Serving Size: 4
• Calories: 250
• Sugar: 4 g
• Sodium: 500 mg
• Fat: 14 g
• Saturated Fat: 5 g
• Unsaturated Fat: 9 g
• Trans Fat: 0 g
• Carbohydrates: 28 g
• Fiber: 7 g
• Protein: 10 g
• Cholesterol: 20 mg