Soul Food

Recipe

Chickpea Salad has got to be one of my all-time favs!

Us Portuguese folk use chickpeas (or “grão-de-bico” as we call them) in various dishes, including soups, salads, and stews. They are particularly popular in regions like the Alentejo, where my grandmother was born, so I ate them a lot when I was a kid. However, this salad is my own personal concoction and does not include the traditional ingredients – salted cod, egg and onion (yes, my grandmother is turning in her grave as I type).

While I do love the traditional version, I find my version a better option, as I’m trying to incorporate more veg and healthy fats into my diet.

Now, let me sell you on this:

This salad is a vibrant mix of chickpeas (duh), red bell peppers, avocado, tuna and onion. Drizzled with an olive oil and herb mix dressing, it brings the classic Mediterranean flavours and health benefits right onto your plate.

Chickpeas are the star ingredient of this recipe, which together with the tuna, make it a gluten-free, protein-packed meal that’s super satisfying. And the added benefit for me is that it doesn’t affect my blood sugar levels. With a glycemic index (G.I.) score of 28, chickpeas are considered low on the G.I. scale, meaning they cause a very gradual rise in blood sugar levels. For people with type 2 diabetes, they are just about perfect, as their high protein and fiber content, make them excellent choice for blood sugar control.

And the best thing is this salad is a breeze to whip up. I can literally get it ready in 10 minutes!

So What Are Chickpeas?

Chickpeas are small round, beige or cream-coloured legumes that belong to the same family as lentils, beans, and peas. After cooking, and the riper they are, they may appear yellow. They have a sort of nutty flavour and firm texture and are the main ingredient in Hummus. Strangely, I’m not a huge fan of Hummus, even though I love chickpeas (yup, there’s no accounting for taste).

Enough blablabla and onto the recipe:

INGREDIENTS

Salad:

1 cup Chickpeas – I use canned, but you can cook your own (place them in a bowl, cover with water and let them soak overnight. Drain and rinse. Simmer in a pot, covered for 1 to 1.5 hours, or until the chickpeas are tender)

1 small can of Tuna in Olive Oil – other varieties work too, but that’s my preference

1 medium Red Bell Pepper – you can substitute with green or yellow peppers if you prefer

1 large ripe Avocado

½ medium Red Onion – you can use any other variety if you’re not fond of red onion

Dressing:

Extra virgin, cold-pressed olive oil

1 tsp dried herbs – I use an Italian mix (basil, oregano, thyme)

¼ tsp Mustard seeds – I don’t always add these, but if you like a tangy and slightly spicy flavour, then toss them in.

Salt & pepper to taste

METHOD

1. Dice the veg and avocado. Combine all salad ingredients in a bowl.

2. Whisk the dressing ingredients together.

3. Pour the dressing over the salad and toss gently.

Enjoy – let me know if you love it as much as I do!