This chickpea salad is a home-run people pleaser at potlucks because it’s vegetarian and gluten free, and it can easily be made dairy free. And although it’s super healthy, it’s definitely not boring diet food. You get the sweet pop of the pomegranate, the toasty crunch of the chickpeas, the refreshing bite of the veg, the creaminess of the tzatziki, and a salty kick from the feta and olives. With so many satisfying textures, flavours, and colours in one bite, no one will miss the meat or bread.
Pulse power
The United Nations has deemed 2016 the International Year of Pulses, so now’s a good time to sneak in more beans, dried peas, and lentils. Pulses are packed with vegetarian protein and fibre. Plus, research suggests they may help lower bad cholesterol and your risk of cancer while helping you manage your weight and improve gut health.
Dairy-free swaps
Lactose intolerant? No problem! Feel free to omit the feta cheese, and use a soy-based yogurt for the tzatziki.
Ingredients
Dressing
2 Tbsp (30 mL) fresh lemon juice
1 Tbsp (15 mL) extra-virgin olive oil
1/2 tsp (2 mL) Dijon mustard
1/2 tsp (2 mL) honey
Pinch each of salt, pepper, and za’atar
Tzatziki
1/2 cup (125 mL) plain Greek yogurt
1/2 English cucumber, seeded, finely grated, and drained
1 garlic clove, finely minced
1/2 tsp (2 mL) lemon zest
1/2 Tbsp (7 mL) lemon juice
1 Tbsp (15 mL) fresh dill
Pinch each of salt, pepper, and za’atar
Salad
1 – 14 oz (398 g) can chickpeas, drained and rinsed
1 Tbsp (15 mL) extra-virgin olive oil
1/2 tsp (2 mL) za’atar*
1/4 tsp (1 mL) salt
3 cups (750 mL) baby kale, sliced chiffonade
1/2 English cucumber, unpeeled and finely diced
1 cup (250 mL) grape or cherry tomatoes, sliced or quartered
1 red bell pepper, cored and finely diced
1/4 cup (60 mL) pitted Kalamata olives, sliced
1/4 cup (60 mL) pomegranate arils
3 Tbsp (45 mL) feta cheese, crumbled
3 Tbsp (45 mL) toasted pine nuts
Pinch each of salt, pepper, and sumac powder
* Za’atar is a seasoning of 2 Tbsp (30 mL) each of minced fresh thyme and toasted sesame seeds, 2 tsp (10 mL) sumac powder, and ½ tsp (2 mL) coarse salt.
Directions
Preheat oven to 400 F (200 C).
In small bowl, mix together lemon juice, olive oil, Dijon, honey, salt, pepper, and za’atar. Set dressing aside.
In another bowl, mix yogurt, cucumber, garlic, lemon zest, juice, and dill. Season with salt, pepper, and za’atar. Transfer tzatziki dip to small bowl.
Dry chickpeas well between two dishtowels until very dry to the touch. Toss with olive oil, za’atar, and salt, and spread out on baking sheet in an even layer.
Roast chickpeas for 20 to 30 minutes, shaking pan every 10 minutes until chickpeas are golden, dry, and crispy on the outside, yet soft in centre. Set aside.
Meanwhile, in medium bowl, mix kale with lemon dressing and massage until well coated. Add cucumber, tomatoes, bell pepper, olives, pomegranate seeds, feta, pine nuts, salt, pepper, and sumac. Toss in crispy chickpeas.
Transfer to serving platter and serve with tzatziki dip on the side.
