MEDITERRANEAN CHICKPEA SALAD | garbanzo beans + the healthy benefits of spinach
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- Опубликовано: 22 авг 2024
- Want to make a fast and flavorful Mediterranean chickpea salad, also known as garbanzo beans and loaded with all the healthy benefits of spinach and lots of other veggies? You've FOUND it!
INGREDIENTS
3-4 Persian cucumbers
2 cups cherry tomatoes
1 cup diced feta cheese
15oz can of garbanzo beans, drained, rinsed and skins removed
1 cup green or black olives, pitted (my favorite is Kalamata!)
4 cups baby spinach
1/2 small diced red onion
1 cup fresh herbs (parsley, mint, basil)
DRESSING
2T freshly squeezed lemon juice
2T white wine vinegar
2T honey
3T extra virgin olive oil
½ t salt, ¼ t pepper
#mediterraneandiet #mediterraneansalads #healthysalads
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ABOUT ME:
By the age of 6, there was early evidence that food would play an important role in my life. Practicing penmanship and kitchen creativity, I co-authored my first recipe, “Ham Slam”, with one of my older siblings. It had all the makings of a classic 1960’s American kitchen treasure, featuring gourmet ingredients like Campbell’s cream of celery soup and Durkee’s canned French Fried onion rings. It’s no wonder my culinary career promptly took a diversion until around the age of 40.
But spending years as an executive in the business of marketing brands such as Apple, Microsoft, and Sony Pictures didn’t snuff out my lifelong passion for travel, food, and wine. I eventually found my way back to my culinary roots when I turned my attention to studying technique at Cordon Bleu Paris, exploring new foodie concepts around Europe and documenting them in words and pictures.
I’ve been privileged to pen articles and columns in many publications, including the Food52, Huffington Post, msn.com, Zester Daily, Santa Ynez Valley Journal, Michigan BLUE Lakestyle Magazine, Olive Oil Times and Olive Oil Source, the world’s top-ranked olive oil-related websites.
In the process, there was one more thing I learned. Despite the explosion of global cuisines in restaurants all across the U.S., you can’t fully experience the wide world of flavor all from your own backyard, Toto.
Following that thought put me and my partner, George on a plane to Alicante Spain in 2014 where we have lived ever since. Our mission is to explore the aromas, ingredients and collective imaginations that are all part of Spain’s vast culinary heritage.
Hi everybody! I’ve discovered that everybody loves a great salad but it’s been a big journey for me since salads were not my thing for many many years. But I’m slowly getting there. Does anyone have anything they want to share about how to spread the love? Tell, tell! XO Caroline
Yum!
Hi Ingrid! Thanks for the quick comment, love it too. Cheers, Caroline
This is my favorite “go to” salad. It is so filling and the dressing is perfection. Thank you!!!
You're so welcome, Becky! Glad you like it... Cheers, Caroline
Love that tip about rinsing the chick peas. I'll definitely be doing that from now on. Thank you for the inspiration!
HI Kimberly - Thanks for the feedback. It works especially great when you making hummus. You won’t believe how fluffy and creamy it will turn out! Cheers, Caroline
@@mediterraneanminutes awesome! I'm making hummus tomorrow.
I just made this salad for lunch for rest of the week. The trick to get off the outer layer works great! Can’t wait to try my salad tomorrow after the flavors have soaked in
It all looks so fresh! And delicious!
And don’t forget, super simple and healthy too! Cheers, Caroline
@@mediterraneanminutes Exactly what I need, when I'm short on time, but wanting something appealing and substantial.
Looks so healthy, fresh and delicious! Love your channel, thanks so much for sharing your recipes!!🥰
Thanks, thanks Andrea. How thoughtful of you to take the time to send me a compliment. It means a lot to wake up in the morning and find such a nice sentiment! I’m really glad you enjoy the channel. Cheers, Caroline
Love the freshness of this salad and your feta cheese is so creamy. Need to find a fresher one here in my area. You are an inspiration in eating the best foods!
Hi Kathleen - Yep, I am so lucky to have happened upon a little store here in Alicante that sells Eastern European food stuffs and their feta is the best I’ve ever had. So keeping digging around, it’s out there somewhere! Cheers, Caroline
@@mediterraneanminutes I will and forgot to mention the tip about removing the skins from the chick peas, brilliant!
You have no idea how you inspire me. We are in Santa Fe for 2 months so when I started stocking up the kitchen I followed your tips and suggestions - we only have healthy food in the house - you would even approve. Thanks so much for the inspiration and the tips for eating healthy.
Hi Marilyn - It’s so great to hear from you and to know my videos are a little helpful! I LOVE Santa Fe. We’ve speint lots of time camping there and eating at all the wonderful restaurants…lucky you! If we were ever to return to the US, SF would be at the top of the list. I’m sure I’d aprove of whatever you have in your kitchen but it’s great to start with a clean slate, for sure! Cheers, Caroline
Very interesting video! I have never eaten garbanzo beans before so it was good to know about getting the skins off. I also save my corn cobs and make corn cob broth that I pressure can for future soups.
Oh removing the skins makes a huge difference, much creamier and nicer, especially in a salad or a dip. And I love that you are one of the first people I know to save corn cobs for flavoring soups Yay!!! Cheers, Caroline
😮 OMG my kind of meal ❤
Hi Maggie! Thanks for joining in the conversation and I hope you enjoy this salad as much as we do. I love that it’s a great one-bowl and done kind of meal for us too. Cheers, Caroline
Lovely, as always! Thank you!
Just had it for lunch! Delicious! Love the dressing!
Oh George thinks it’s that little bit of his honey that makes the difference but I secretly know that any honey will do! Cheers, Caroline
Mediterranean salads are my favorite dish. I make them once a week. My version is without any animal products. My dressing has vegan mayo, fresh parsley, garlic, Italian herbs mix and offcourse Olive oil....it's absolutely delicious.
Wow, Najah, I’ll be right over! Sounds totally delicious. Thanks for sharing your ideas. Cheers, Caroline
It looks like everybody was ready to start thinking about warmer weather and this classic recipe so now I'm wondering, what other salad recipes should I make next? Cheers, Caroline
I appreciate all of the effort and inspiration you put into each and every one of your videos.
I appreciate that, Cindy. It’s really nice to hear especially when I feel like I have too much on my plate, it reminds me why I’m doing this! Cheers, Caroline
Yes! I love chickpeas. I always put them in my salad but I need to try your dressing recipe. It looks delicious. Thank you 👍😁
Hey Blue! Well, it might not taste the same as mine since I’m using George’s honey (ha ha ha) but I know it will be just as good! Cheers, Caroline
This salad looks divine!
Well then, just wait ‘til you taste it, E! It’s so simple but really fresh and tasty. Cheers, Caroline
The recipe looks delicious. Just starting to eat the Mediterranean way, will try this soon. I like the tip about rinsing the chick peas. Keep the tips coming!
HI Sarah - Welcome to my channel and the community. I’m so happy you can join us all on this healthy journey. I hope you find the videos helpful and enjoy learning eating the Mediterranean way every day. And stay tuned for a few more helpful tips! Cheers, Caroline
As always a great source of inspiration. Thanks Caroline 🌸
Travelling in Japan for the past two weeks and thoroughly enjoying the food here, but the first meal I’m making when we get home to Australia later in the week will resemble one of your salads.
I’m missing my fresh greens and feta. My olives and red onion too.
Cheers from a very cold Japan..🌸🌸🌸
HI Lorraine - Sounds like you were able to take a trip after all! And Japan, I envy you. I’ve have never been, I’d would like to go and the closest I’ve been recently is a new and wonderful Japanese restaurant in Alicante. Hope you warm up when you get home and enjoy a cooling salad! Cheers, Caroline
Thank you for another fantastic summer meal recipe. I cannot wait to try this:)
Hi Tuesday and thanks for your comment. Summer is a great time to enjoy this, especially when the tomatoes are warm and ripe off the vine but pretty much any time of year, it makes a great and easy salad to throw together! Cheers, Caroline
Another winner
Hi Linda - You’re so sweet to send notes my way. Thanks much! Cheers, Caroline
I’m a new subscriber and absolutely love your channel! I didn’t know I could remove the skin on garbanzo beans so easily! Can’t wait to try this delicious salad. Gracias!
HI Beth - Thanks a bunch for participating in the channel conversation! I bet you’ll find that the garbanzo skin trick will make any recipe that calls for them much creamier and richer. I do the same when I use them in soups too. Cheers, Caroline
This is a beautiful salad!!!
Thanks, Laura! So glad you liked it…Cheers, Caroline
Your salad looks great, thank you for your recipes!
Hi Hopeful, nice to hear from you again! And you are totally welcome. I appreciate you reaching out with your positive opinion! Cheers, Caroline
It's interesting that you keep the corn cob middles How do you use them exactly I know you mentioned soup but I've never used the middle of a corn Cobb before
Great question, Brianna. When I’m making either vegetable or chicken stock - after they defrost - I use the back of a knife to run down the cob to squeeze out any milk and just add them to the pot with the other things. They add a really nice natural sweetness to the finish. Cheers, Caroline
Thank you for another great recipe I'm putting in my rotation!
Thanks, Eileen. That’s a great way to put it (and I’ll be borrowing those words in the future…!) Cheers, Caroline
Love that salad, will definitely try it.
Question; How do you store Feta if you buy it as a block, please.
Hi Cherie! Thanks for the comment and question. My the cheese monger only sells it fresh in a 250 gm (½ pound) block so if I ask for the brine, I’ll store it in a container submerged that way, if not, then I wrap it as tight as I can in plastic wrap. I also rinse it off before using to remove any outer slightly slimy stuff as it ages but mostly we go through it within the week anyway so it’s not a problem for us. Hope you enjoy the salad, I think it’s deceptively simple for such a tasty combo! Cheers, Caroline
Thank you! My kind of salad. I will definitely make it.
Thanks, Alina! And thanks for joining in the conversation. I hope you enjoy it too. Cheers, Caroline
Most of my food is different kinds of salad so that was helpful but I do it without cheese and onion
Hi Baby, thanks for joining in the conversation. You’re so right, the beauty of salads is that the choice is all up to you and your taste buds. By the way, have you seen my video on the salad system? You might like it too. Cheers, Caroline
I am new here ❤️❤️❤️❤️
Hi hi Miss Dianika! So glad you found my channel and I really hope you enjoy the recipes and ideas. I'm happy that you are along for the healthy journey! Cheers, Caroline
👍💐
HI Virginia! I always know I can couont on you to provide a little visual treat to the comment board. Thanks, thanks, Caroline
I want to watch someone who is actually from the Mederterranean
Hi Elizabeth - Sorry to disappoint but the closest I can offer is that I live here, but not born here and I recognize that is a decidedly different point of view since I grew up with an American experience. Hope you find a channel that delivers what you’re looking for, you might consider @The MediterraneanDish. She lives in the US but has Mediterranean heritage.