Chickpea and Kumara Salad

May 30, 2023May 30, 20230 4
Chickpea and Kumara Salad that makes a healthy and satisfying meal
in Salad

Prep

30 min

Cook

25 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup dried garbanzo beans
1 red onion , chopped coarsely
1 red capsicum , sliced thickly ( red sweet bell-pepper )
1 medium kumara , cut into1cm pieces ( gold sweet potato about 400 grams )
2 garlic cloves , unpeeled
1/3 cup olive oil
1/4 cup lemon juice
1 teaspoon English mustard
200 g baby spinach leaves

Nutrision Information

Servings Per Recipe
4
Calories
433
Sugar
12g
Fat
25g
Chickpea and Kumara Salad is a flavorful and colorful salad that can be served as a main or a side dish. Garbanzo beans (also known as chickpeas) are a versatile legume that originated in the Mediterranean and have been a popular ingredient in Middle Eastern, Indian, and African cuisines for centuries. When combined with sweet and nutty kumara, crunchy red capsicum, and mildly pungent red onion, they make a satisfying salad that is both healthy and delicious. Baby spinach leaves add an additional burst of freshness and nutrition to the salad. This recipe is vegan, gluten-free, and can be customized to your liking by adding more or less of the dressing or swapping the vegetables for your favorites.

Instructions

1.Soak the dried garbanzo beans overnight in water.
2.Preheat the oven to 200°C and line a baking tray with baking paper.
3.On the prepared tray, place the kumara and garlic. Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Toss to combine and roast for 20-25 minutes or until the kumara is tender.
4.Drain the soaked garbanzo beans and rinse with water. Cook the beans in boiling salted water for 30 minutes or until tender. Drain and rinse again.
5.In a small bowl, whisk together the remaining 1/4 cup of olive oil, lemon juice, and English mustard. Season with salt and pepper to taste.
6.In a large mixing bowl, combine the roasted kumara and garlic, cooked garbanzo beans, red onion, red capsicum, and baby spinach leaves. Pour the dressing over the salad and toss gently to combine. Serve immediately.

PROS

Chickpea and Kumara Salad is a perfect combination of plant-based proteins, fiber, complex carbohydrates, and healthy fats.

It is an easy-to-make, filling, and nutrient-dense recipe that can be made ahead for meal prep or taken as lunch to work.

CONS

This salad has a relatively high amount of carbohydrates and should be consumed in moderation if you are following a low-carb diet.

Some people might find garbanzo beans hard to digest and should avoid them or soak them thoroughly before cooking.

HEALTH & BENEFITS

Chickpea and Kumara Salad is high in plant-based proteins, fiber, vitamins, and minerals.
Garbanzo beans are rich in folate, iron, phosphorus, and potassium, which can help support heart health and strengthen bones. Kumara is a rich source of beta-carotene, vitamin C, and antioxidants, which can support brain and eye health. Baby spinach leaves are high in vitamin K, which can support blood clotting and bone health.

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