Mediterranean Garbanzo Bean Salad Food

MEDITERRANEAN GARBANZO BEAN SALAD

Mediterranean Garbanzo Bean Salad image

This Mediterranean Garbanzo Bean Salad is the quickest 10 minute vegetarian meal you'll ever make. It's loaded with garbanzo beans, sliced cucumber, kalamata olives, grape tomatoes, red onion, and tons of fresh parsley tossed in a super simple white wine vinaigrette.

Provided by Kylie

Time 10m

Number Of Ingredients 19

Ingredients

2 (15 oz.) can chickpeas, drained
1 pint cherry tomatoes, halved
1 cup sliced mini cucumbers
1 cup kalamata olives
1 cup fresh chopped parsley
1/2 a small red onion, diced
1/3 cup olive oil
1/4 cup white wine vinegar
1 clove garlic, minced
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1 teaspoon Dijon mustard
Kosher salt
fresh cracked pepper
fresh chopped parsley
feta cheese
pita bread
hummus
easy yogurt sauce

Steps:

Add chickpeas, tomatoes, cucumbers, olives, parsley, and onion to a large bowl.
In a small measuring cup, combine olive oil, white wine vinegar, garlic, oregano, thyme, Dijon, and a couple large pinches of salt and pepper.
Mix until well combined. Pour over chickpea mixture.
Toss to combine evenly.
Garnish with fresh parsley and crumbled feta cheese and serve with whole wheat pita bread and hummus. Drizzle with my quick and easy yogurt sauce for extra flavor!

Nutrition Facts : Calories 216 calories, Sugar 1.7 g, Sodium 458.5 mg, Fat 13.5 g, SaturatedFat 1.8 g, TransFat 0 g, Carbohydrate 19.7 g, Fiber 6.5 g, Protein 6.4 g, Cholesterol 0 mg

MIDDLE EASTERN VEGETABLE SALAD

Middle Eastern Vegetable Salad image

Provided by Ina Garten

Time 15m

Yield 4 to 6 servings

Number Of Ingredients 13

Ingredients

10 scallions, white and green parts, thinly sliced
1 pound ripe tomatoes, seeded, cored, and 1/2-inch-diced
1 hothouse cucumber, halved lengthwise, seeded, and 1/2-inch-diced
1 can or jar (12 to 16 ounces) chickpeas, rinsed and drained
1/3 cup chopped fresh parsley
1/3 cup chopped fresh mint leaves
1/3 cup julienned fresh basil leaves
1/2 cup freshly squeezed lemon juice (4 lemons)
1 tablespoon minced garlic (3 cloves)
Kosher salt and freshly ground black pepper
1/2 cup good olive oil
8 ounces good feta cheese, 1/2-inch-diced
Toasted pita bread, for serving

Steps:

Place the scallions, tomatoes, cucumber, chickpeas, parsley, mint, and basil in a large salad bowl and toss to combine.
In a small bowl or measuring cup, whisk together the lemon juice, garlic, 2 teaspoons salt, and 1 teaspoon pepper. Slowly whisk in the olive oil to make an emulsion. Pour the dressing over the salad, tossing gently to coat all the vegetables. Add the feta, sprinkle with salt and pepper, and toss gently. Serve the salad with the toasted pita bread.

MEDITERRANEAN GARBANZO SALAMI SALAD

Mediterranean Garbanzo Salami Salad image

For the dressing adjust amount to taste, if you like lots of dressing then double the ingredients. Cooked shrimp can be subbed for the dried salami if desired.

Provided by Kittencalrecipezazz

Categories Salad Dressings

Time 15m

Yield 4-6 serving(s)

Number Of Ingredients 17

Ingredients

7 tablespoons olive oil
3 tablespoons white wine vinegar
1 teaspoon dried oregano (or to taste)
1 teaspoon minced fresh garlic (no more than 1 teaspoon fresh, or use garlic powder)
1 -2 tablespoon grated parmesan cheese (or to taste)
2 teaspoons sugar
salt and pepper
7 cups arugula or 7 cups romaine lettuce
1 (15 ounce) can garbanzo beans (rinsed and well drained)
1 small cucumber (peeled and chopped into about 1/2-inch pieces)
1 red bell pepper, thinly sliced
1 red onion, thinly sliced
2 cups cherry tomatoes
3 ounces dry italian salami, sliced into thin strips (Genoa salami is good to use)
1 cup kalamata olive (or use canned pitted black or green olives)
1/2 cup crumbled feta cheese (or to taste)
salt and pepper

Steps:

In a processor blend all ingredients together until well blended (starting with amounts listed then adjusting ingredients to taste).
In a large bowl combine all salad ingredients with the 1/2 cup feta cheese (or to taste).
Pour the dressing over; toss to coat then season with salt and pepper.
Transfer to a large serving bowl, sprinkle with more feta cheese if desired.

Nutrition Facts : Calories 546.5, Fat 38.1, SaturatedFat 9.1, Cholesterol 32.9, Sodium 1098.4, Carbohydrate 41.4, Fiber 8.7, Sugar 9.6, Protein 14

5-MINUTE GREEK GARBANZO BEAN SALAD

5-Minute Greek Garbanzo Bean Salad image

If you don't have time to cook your beans canned garbanzo beans (BPA- free) makes this Mediterranean-style salad an easy addition to your Healthiest Way of Eating. And you will also be enjoying a rich source of health-promoting dietary fiber.

Provided by jmkuhns20

Categories Beans

Time 5m

Yield 2 serving(s)

Number Of Ingredients 11

Ingredients

1 (15 ounce) can garbanzo beans (bpa-free)
2 medium garlic cloves (minced or pressed)
1 medium tomatoes, diced
1/2 medium red onion, chopped
2 tablespoons parsley, chopped
1 tablespoon fresh lemon juice
3 tablespoons extra virgin olive oil
salt and pepper
1/4 cup feta cheese (optional)
6 sliced kalamata olives (optional)
1 teaspoon rosemary (optional)

Steps:

Directions:.
Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits.
Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.
Combine all ingredients with lemon juice, olive oil, and salt and pepper to taste.

Nutrition Facts : Calories 461.6, Fat 22.9, SaturatedFat 3.1, Sodium 643.1, Carbohydrate 54.8, Fiber 10.8, Sugar 3, Protein 11.7

MEDITERRANEAN BEAN SALAD

Mediterranean Bean Salad image

This is an easy, healthy salad that is a great side dish to BBQ chicken, beef or fish! It can also be easily adapted to a Tex-Mex style by changing the lemon to lime, parsley to cilantro and adding ground cumin and/or chili powder! Be sure to add the lemon zest (or lime zest) as this really adds a ZING to the salad!

Provided by sourdough girl

Categories Salad Beans

Time 2h20m

Yield 4

Number Of Ingredients 9

Ingredients

1 (15.5 ounce) can garbanzo beans, drained
1 (15 ounce) can kidney beans, drained
1 lemon, zested and juiced
1 medium tomato, chopped
¼ cup chopped red onion
½ cup chopped fresh parsley
1 teaspoon capers, rinsed and drained
3 tablespoons extra virgin olive oil
½ teaspoon salt, or to taste

Steps:

In a large bowl, stir together the garbanzo beans, kidney beans, lemon juice and zest, tomato, onion, parsley, capers, olive oil and salt. Cover, and refrigerate for about 2 hours, stirring occasionally, before serving.

Nutrition Facts : Calories 328.9 calories, Carbohydrate 46.6 g, Fat 12 g, Fiber 13.4 g, Protein 12.1 g, SaturatedFat 1.6 g, Sodium 874.1 mg, Sugar 1.3 g

FETA GARBANZO BEAN SALAD

Feta Garbanzo Bean Salad image

This super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! You can also add grilled chicken or steak to turn it into a hearty main-dish salad.-Judy Doepel, Ballston Lake, New York

Provided by Taste of Home

Categories Lunch

Time 15m

Yield 4 servings.

Number Of Ingredients 12

Ingredients

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1-1/2 cups coarsely chopped English cucumber (about 1/2 medium)
1 can (2-1/4 ounces) sliced ripe olives, drained
1 medium tomato, seeded and chopped
1/4 cup thinly sliced red onion
1/4 cup chopped fresh parsley
3 tablespoons olive oil
1 tablespoon lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper
5 cups torn mixed salad greens
1/2 cup crumbled feta cheese

Steps:

Place the first 11 ingredients in a large bowl; toss to combine. Sprinkle with cheese.

Nutrition Facts : Calories 268 calories, Fat 16g fat (3g saturated fat), Cholesterol 8mg cholesterol, Sodium 586mg sodium, Carbohydrate 24g carbohydrate (4g sugars, Fiber 7g fiber), Protein 9g protein. Diabetic Exchanges

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