| Prep: 15 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 270 | 9g | 1.5g | 39g |
| sugars | fibre | protein | salt |
| 6g | 10g | 12g | 0.22g |
One of my absolute favorite things about being a chef in the beautifully eclectic city that is New York, is the diverse range of ingredients I get to play with. Its global influences inspire me to experiment, to innovate, to create – culminating in dishes that are not just delicious, but also represent the city’s mosaic-like culinary scene. Today, I invite you to join me on a culinary adventure as we explore one of my cherished creations – the Garbanzo Bean Salad.
A York Haven in Your Kitchen
Though I often take inspiration from the world of theatre, stepping out on yet another stage – my kitchen, I consider food preparation a different kind of performance. The Garbanzo Bean Salad is a wonderful solo act that can also play quite well with other dishes.
Its texture and flavor profile are reminiscent of popular Mediterranean salads such as Greek Salad and Tabbouleh. It is a delightful pairing for dishes like grilled chicken or fish. This salad can also be a great addition to your BBQ or dinner party menu, offering a refreshing counterpart to meat-heavy dishes. And it doesn’t end here, feel free to explore more food pairing possibilities with this delicious salad. For recipe ideas you could consider pairing it with, check out the extensive recipe catalogue of Epicurious.
Healthful and Delicious
Beyond its deliciousness, the Garbanzo Bean Salad is a excellent source of plant-based protein thanks to the garbanzo beans. It’s loaded with fiber, which aids in digestion, and packed with vital nutrients from the medley of vegetables. But, the health benefits don’t stop there. This salad also contains olive oil, a staple of the Mediterranean diet, known for its heart-health benefits and powerful antioxidants. Lemon juice adds a vitamin C boost, while fresh herbs deliver an array of potent phytonutrients. If you want more information about the benefits of a Mediterranean diet, Mayo Clinic offers a comprehensive guide.
The flavors of the Garbanzo Bean Salad are a tribute to the flourishing green markets found throughout New York City – a true testament to NYC’s robust, diverse culinary scene. As I mix in the freshly-chopped parsley and mint, I’m reminded of the city’s vibrant green spaces, adding a dash of freshness to an otherwise relentless urban panorama.
The Garbanzo Bean Salad – it’s a piece of New York you can recreate in your kitchen, no matter where on this beautiful blue planet you reside. It’s my joy to share it with you. Happy cooking!
What You’ll Need
- 2 cans of garbanzo beans (15 ounces each)
- 2 cups of cherry tomatoes, halved
- 1 large cucumber, diced
- 1 medium red onion, thinly sliced
- 1 yellow bell pepper, diced
- 1 orange bell pepper, diced
- 2 cups of fresh parsley leaves, chopped
- 1 cup of fresh mint leaves, chopped
- Juice of 2 lemons
- 1/4 cup of olive oil
- Salt, to taste
- Black pepper, to taste
Method
Step One
Drain and rinse the garbanzo beans. Set them aside to let them dry.
Step Two
Combine halved cherry tomatoes, diced cucumber, thinly sliced red onion, diced yellow bell pepper, and diced orange bell pepper in a large bowl. Ensure all these ingredients are thoroughly mixed.
Step Three
Add the drained garbanzo beans to the salad mix in the bowl. Toss the mixture gently to combine all the ingredients.
Step Four
For the dressing, whisk together the chopped fresh parsley, chopped fresh mint, lemon juice, and olive oil in a separate bowl. Season with salt and black pepper to taste.
Step Five
Pour the dressing over the salad and gently mix it in, ensuring all the ingredients are evenly coated. Adjust the salt and black pepper to taste if needed.
Step Six
Allow the salad to sit for 10-15 minutes so the flavors meld together. You can serve it immediately or refrigerate it if you prefer to serve it cold.
Step Seven
Serve your garbanzo bean salad as a main dish or a side dish. Enjoy!
