Chickpea Grapes Rocket Salad
by Feli Chic'Cuisine
Looking for a refreshing, wholesome salad that’s quick to whip up and packed with vibrant flavors? This Chickpea, Grape, and Rocket Salad is just what you need! It’s the perfect combination of protein-packed chickpeas, juicy grapes, creamy feta, and peppery rocket leaves, all brought together with a tangy balsamic dressing.
Not only is it packed with vitamins, fiber, and antioxidants, but it also makes for a visually stunning dish that will impress anyone at your table!
Why This Salad is So Healthy
Here’s what each key ingredient brings to the table:
Chickpeas: These small legumes are an excellent source of plant-based protein and fiber, which help keep you feeling full longer. They also provide important minerals like iron, magnesium, and zinc, supporting everything from energy production to immune function.
Grapes: The sweetness of purple grapes pairs perfectly with the other flavors in the salad. They’re rich in antioxidants, especially resveratrol, which has been linked to heart health. Grapes also provide vitamin C, potassium, and fiber.
Rocket (Arugula): The peppery bite of rocket leaves adds a fresh and slightly spicy note to the salad. Rocket is a great source of vitamins A, C, and K, as well as folate and calcium. It's low in calories, making it a perfect base for a light but filling salad.
Pomegranate Seeds: These jewel-like seeds are not only visually stunning but also packed with antioxidants, vitamins, and minerals. Pomegranate helps with digestion, boosts immunity, and is known for its anti-inflammatory properties.
Feta: A crumble of reduced-fat feta adds a creamy, tangy richness to the salad. Feta offers calcium and protein, and opting for the reduced-fat version makes it lighter without sacrificing flavor.
Balsamic Vinegar and Olive Oil: The tangy balsamic vinegar is the perfect balance to the sweetness of the grapes and pomegranate. Olive oil, with its healthy monounsaturated fats, brings everything together with a silky finish, helping the body absorb fat-soluble vitamins.
Tips for Making the Perfect Salad
Drain and Rinse Your Chickpeas: If you're using canned chickpeas (which we do in this recipe), be sure to drain and rinse them well to reduce the sodium content and to keep your salad from getting too soggy.
Customize Your Fruit: While grapes add a lovely sweetness, you can also try using apples or pear slices for a different twist. If you're not a fan of pomegranate, dried cranberries could be a great substitute for a touch of sweetness.
Add More Crunch: For added texture, throw in some toasted nuts or seeds, like almonds or sunflower seeds. They’ll give a delightful crunch and extra nutrition!
Make it Ahead: This salad can be made in advance for meal prep. Simply store the dressing separately and toss it with the salad ingredients right before serving to keep everything fresh.
You might also like to try: Chicken Spinach Avocado Pomegranate Salad
Here’s a lovely review from one of my readers:
⭐⭐⭐⭐⭐
"I made this Chickpea, Grape, and Rocket Salad for lunch today, and it was absolutely amazing! The combination of the sweet grapes and tangy feta really hit the spot. I love how quick and easy it was to prepare, and it’s so light yet filling. Definitely my new go-to salad for busy days!"
Chickpea, Grapes, Rocket Salad
Delicious, healthy, and so easy to prepare! The crunchy chickpeas, sweet grapes, and peppery rocket leaves pair perfectly together.
Prep. Time: 15 min
Serves: 4
Ingredients
2 x 400g canned chickpeas
450g cherry tomatoes, halved
½ cup pomegranate seeds
1 cup purple grapes, halved
1 medium red onion, halved, thinly sliced
200g baby rocket leaves
150g reduced fat feta, crumbled
For Dressing
1/4 cup balsamic vinegar
2 tablespoons olive oil
Method
Prepare the Salad Ingredients:
1. Drain and rinse the chickpeas in a colander. Halve the cherry tomatoes and grapes. Slice the red onion thinly. Remove the pomegranate seeds.
Assemble the Salad:
2. In a large bowl, combine the chickpeas, cherry tomatoes, grapes, pomegranate seeds, red onion, and rocket leaves. Gently toss the salad to evenly distribute all the ingredients.
Make the Dressing:
3. In a small bowl or jar, whisk together the balsamic vinegar, olive oil, and a pinch of salt and pepper to taste. Drizzle the dressing over the salad and toss again until everything is well-coated.
Serve:
4. Serve immediately or chill for about 10 minutes to let the flavors meld together.
Enjoy!
To eat is a necessity, but to eat intelligently is an art. - François de la Rochefoucauld
*All Photographs on Feli Chic'Cuisine, signed Feli Chic'Cuisine are copyrighted.
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