Crunchy chickpea salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Crunchy chickpea salad
35 min.
6
388kcal

Suggestions


If you're looking for a vibrant, nutritious, and satisfying salad, this Crunchy Chickpea Salad is a fantastic choice. Packed with wholesome ingredients like bulghar wheat, chickpeas, and fresh herbs, it offers a delightful mix of textures and flavors that will keep you coming back for more. What makes this salad truly special is its combination of crunchy pine nuts and juicy raisins, perfectly balanced with the refreshing crunch of radishes, red pepper, and celery sticks.

This recipe is not only delicious but also incredibly healthy, boasting a perfect health score of 100. It's vegan, vegetarian, gluten-free, and dairy-free, making it suitable for a wide range of dietary preferences. The generous use of extra-virgin olive oil and lemon juice adds brightness and heart-healthy fats, while the fresh herbs like parsley or coriander bring a burst of freshness and aroma to every bite.

Ready in just 35 minutes, this salad is a wonderful side dish that can complement any meal or stand on its own for a light lunch. Its moderate calorie count and balanced macronutrient profile—high in carbs and healthy fats with a good dose of protein—make it a nourishing option that fuels your body without weighing you down.

Whether you're hosting a dinner party or simply want a dependable go-to salad to brighten up your weekly menu, this Crunchy Chickpea Salad hits all the marks. Easy to prepare, packed with flavor, and loaded with nutrients, it’s a fantastic way to enjoy wholesome eating without sacrificing taste or enjoyment.

Ingredients

  • 200 bulghar wheat 
  • 50 pine nut 
  •  leek diced finely
  • tbsp olive oil extra-virgin
  •  juice of lemon 
  • 50 raisin 
  • 400 chickpea drained canned
  • tbsp herb such as parsley fresh chopped
  • servings iceberg lettuce leaves 
  • strips bell pepper red
  • servings radishes 
  • servings celery stalks 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook the bulghar wheat according to packet instructions. Allow to cool. Lightly toast the pine nuts in a non-stick pan over a low heat, until golden.
  2. Put all the salad ingredients into a bowl and toss together well. Taste and adjust the seasoning if necessary.
  3. Serve piled on to plates or into bowls with iceberg lettuce, radishes, red pepper and celery.

Nutrition Facts

Calories388kcal
Protein12.1%
Fat34.55%
Carbs53.35%

Properties

Glycemic Index
54.76
Glycemic Load
18.53
Inflammation Score
-8
Nutrition Score
23.136521857718%

Flavonoids

Pelargonidin
36.62mg
Eriodictyol
0.49mg
Hesperetin
1.45mg
Naringenin
0.14mg
Apigenin
5.49mg
Luteolin
0.05mg
Kaempferol
0.94mg
Myricetin
0.41mg
Quercetin
5.2mg

Nutrients percent of daily need

Calories:388.06kcal
19.4%
Fat:15.76g
24.24%
Saturated Fat:1.85g
11.55%
Carbohydrates:54.74g
18.25%
Net Carbohydrates:44.13g
16.05%
Sugar:5.47g
6.08%
Cholesterol:0mg
0%
Sodium:35.65mg
1.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.42g
24.84%
Manganese:1.99mg
99.74%
Vitamin K:61.19µg
58.27%
Fiber:10.62g
42.46%
Folate:158.32µg
39.58%
Copper:0.79mg
39.47%
Magnesium:144.44mg
36.11%
Phosphorus:301.38mg
30.14%
Vitamin C:19.26mg
23.34%
Iron:4.06mg
22.54%
Potassium:656.44mg
18.76%
Zinc:2.59mg
17.25%
Vitamin B3:3.4mg
17.02%
Vitamin B2:0.25mg
14.69%
Vitamin E:2.2mg
14.64%
Vitamin B6:0.27mg
13.52%
Vitamin B1:0.17mg
11.45%
Vitamin A:500.48IU
10.01%
Selenium:5.86µg
8.37%
Vitamin B5:0.78mg
7.75%
Calcium:70.34mg
7.03%