Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you sign up for Outside+..
The nutty component of the beans combines with juicy tomatoes, fresh garlic, and basil to build a well-balanced salad that can also act as a stand-alone side. It’s delicious on top of a crusty bread or crackers, and done in just 10 minutes.
Recipe excerpted from Just Eat Real Food: 30-Minute Nutrient-Dense Meals for a Healthy, Balanced Life by Caitlin Greene.
Italian Chickpea Salad
Drain liquid from chickpeas and rinse thoroughly. Place chickpeas on two or three sheets of attached paper towels. Fold paper towels over chickpeas, pick up with your hands, and gently maneuver the chickpeas in a rubbing motion, making sure not to crush them, about 30 seconds to release skins. (Don’t worry about getting every little one, but this gets most of them.)
In large bowl, combine chickpeas, tomatoes, onion, garlic, Parmesan, olive oil, vinegar, basil, parsley, salt, oregano, red pepper flakes, and black pepper. Using large spoon, mix until well combined.
- Calories 170
- Carbohydrate Content 22 g
- Cholesterol Content 0 mg
- Fat Content 7 g
- Fiber Content 6 g
- Protein Content 7 g
- Saturated Fat Content 1 g
- Sodium Content 480 mg
- Sugar Content 5 g