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.
Ingredients
Scale
- 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
Instructions
- Prep Ingredients: Thinly slice red onion into half-moons, finely chop chilies, and roughly dice tomatoes. Combine these in a large mixing bowl.
- 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.
- 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.
- Marinate and Develop Flavors: Let the salad rest at room temperature for 10-15 minutes, allowing ingredients to meld and intensify their natural essences.
- 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