Chickpea salad vegan is not only quickly conjured up. But also very tasty. And really really healthy. What's good in it and how it works, you can find out here.
Dear friends of good taste! Let's get cooking!
Because today I have a fantastic recipe for you. Chickpea salad vegan with spinach. A nutrient bomb that satiates well at the same time.
What you should know in advance: The salad tastes best if you let it sit for a few hours. I like to prepare it the night before. By lunch time, the ingredients have mixed particularly well.
For this, fill the salad in a tupperware box with a lid and store it in the refrigerator.
Especially the legumes then have a very pleasant aroma, which they lack if you prepare the salad very fresh and eat it right away.
Table of contents
What ingredients make your chickpea salad vegan
Probably the most important ingredient is already hidden in the name of the recipe: the chickpea.
Chickpeas are incredibly healthy. They contain a lot of fiber. This keeps them and long full. In addition, they contain an above-average amount of nutrients and vital substances. These include folic acid, zinc and iron.
They also contain vitamins C and E and beta-carotene. Chickpeas are rich in antioxidants that protect our cardiovascular system and lungs from diseases. They are also suitable for diabetics due to the low glycemic index.
They prevent cravings and look great both freshly cooked and straight from the can.
Mix them with fresh spinach. Baby spinach is especially good for this recipe. The leaves are super tender and packed with healthy nutrients. Spinach does have much less iron than once thought. But even the downwardly adjusted value is significantly higher than the average vegetable buddy.
The high beta-carotene and vitamin A content supports our body and our visual performance. Thus, spinach helps to reduce the well-known and dreaded night blindness.
Also, spinach is rich in vitamin K, potassium, magnesium and vitamin C. The fiber content is also quite high, so it benefits our digestion. Of course, this is fresh spinach and not frozen.
Yummy: Do you know this chicory orange salad yet?
Spices and extras
But because the recipe would be very boring without more ingredients, I haven't reached the end of my ingredient list yet. What keeps your chickpea salad vegan and provides extra flavor are cucumbers, tomatoes, onion, bell bell pepper, corn and herbs.
With this you get the full load of vegetable power on your plate. All these fresh vegetables contain many vitamins and nutrients. They make the salad crunchy and colorful at the same time.
Instead of vinegar, I like to use lemon. This brings another load of vitamin C into the recipe. If you like, you can also stir a little lemon zest into the salad. This makes for a really delicious taste.
This chickpea salad is
- vegan and therefore free of lactose and egg,
- gluten free,
- healthy and nutritious,
- very easy to prepare
- and also suitable for novice cooks.
Why you should prepare roasted chickpeas
If you have a little more time, I suggest this: roasted chickpeas with paprika.
If you're short on time and don't feel like doing a lot of work, you can simply mix the chickpeas into the recipe. Decide for yourself what you prefer.
Prepare crispy chickpeas
- Preheat the oven to 200° C. Line a baking tray with baking paper.
- Rinse a can of chickpeas and pat dry with a kitchen towel.
- Marinate them with 1 tablespoon olive oil, 1/2 teaspoon paprika powder and 1/4 chili salt.
The chickpeas need a total of 25 to 30 minutes. Turn them every 10 minutes.
If you like, you can also mix roasted and regular chickpeas.
So, now I do not want to keep you in suspense. Here you will find my new favorite salad: chickpea salad vegan with spinach and vegetables.
Vegan chickpea salad
Ingredients
- 1 Can Red beans
- 1 Can Chickpeas
- 1 Red onion
- 3-4 Rods Parsley
- ¼ Cucumber
- 2 Tomatoes
- ½ Red bell bell pepper
- 50 g Corn
- 1 Cup Cooked durum wheat I take Ebly
- 1 EL Lemon juice
- 2 EL Olive oil
- 1 TL Chili salt
- 1 Handful Spinach
Anleitung
- First, open the can of chickpeas and beans. Put them in a sieve and let them drain. Then rinse with lukewarm water and drain again.
- Chop the onion and parsley and set aside.
- Now dice the cucumber, tomato and bell bell pepper.
- Rinse the corn.
- Mix all the solid ingredients except the spinach in a bowl.
- Mix lemon juice, olive oil and chili salt to make a dressing. Mix everything together.
Nährwerte
If you've previously prepared some crispy chickpeas in the oven, sprinkle them over the finished salad now.
By the way, you should only stir in the spinach if you want to eat the salad right now.
If it's meant for tomorrow or later, skip the spinach for now. It will be added right before eating, otherwise it will be mushy.
How you can refine the recipe and the chickpea salad remains vegan
For those who like even more flavor in the salad bowl, here's a little list of ingredients that will enhance the recipe. You can add them as you please and get a different recipe every time. The base, chickpeas and spinach remain the same, everything else is interchangeable.
How about
- Avocado
- Kohlrabi
- Cauliflower
- Lamb's lettuce or arugula
- Curry powder
- Agave syrup*
- Raisins
- For non-vegans: freshly fried shrimp or a piece of fish to accompany the salad, feta
- Sour cream for creaminess
- Cottage cheese for more protein
- Olives
- Quinoa, rice, couscous
- Nuts
- Sprouts
- Sweet potato or pumpkin from the oven
- Herbs like parsley, dill or chives
Mmmhh delicious: Quinoa salad with sweet potato and pomegranate!
Recipes like these are a great way to utilize leftover vegetables to create a delicious recipe.
Our conclusion
I love this recipe. It's quick, easy and provides you with many important nutrients. Therefore, I hope you enjoy cooking and trying it out.
Enjoy it!
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