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Healthy Garbanzo Bean Salad Recipe
Victoria Haneveer

Healthy Garbanzo Bean Salad Recipe

This delicious salad pairs garbanzo beans with bell peppers, red onions and more. The parsley adds freshness and the Dijon mustard used in the dressing adds a touch of spice which suits the overall flavor. The resulting salad makes a satisfying lunch or a nice side dish. Many people prefer to eat this as soon as it is made, since the oil-rich dressing can congeal in the refrigerator. If you do wish to make it in advance you can refrigerate it for up to two days but allow it to come to room temperature and give it a good stir before serving, to redistribute the dressing. Garbanzo beans, which are also known as chickpeas, form the foundation of this delicious and simple salad recipe. Garbanzo beans are high in protein and one of the oldest cultivated vegetables (remains dating back 7500 years have been discovered in the Middle East). These beans can be cooked and added to stews or salads. Canned garbanzo beans are popular, since they eliminate the need for cooking. You can grind garbanzo beans into a flour, called gram flour, which is frequently used in Indian recipes. Garbanzo beans are also used to make hummus recipes. Some types of this bean can be popped and eaten like popcorn. Garbanzo beans in syrup are eaten as a dessert in the Philippines. Dried garbanzo beans require an hour or two of cooking time but as soon as they are ready they must be served, else they will start to disintegrate. If you soak the beans for twelve to twenty four hours before cooking them, you will find that the cooking time decreases to around thirty minutes.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 6
Course: Salad
Ingredients Method Notes

Ingredients
 

  • 15 oz (425g) can garbanzo beans, drained and rinsed
  • ½ thinly sliced red onion
  • 1/3 finely chopped red bell pepper
  • 1/3 finely chopped green bell pepper
  • 1/3 finely chopped yellow bell pepper
  • 3 tablespoons chopped fresh parsley
  • ¼ cup (60ml) extra-virgin olive oil
  • 3 tablespoons white wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 minced garlic clove
  • 1 teaspoon ground cumin
  • Salt and black pepper, to taste

Method
 

  1. Whisk the vinegar, extra-virgin olive oil, mustard and cumin together and season to taste.
  2. If you do not have a whisk, you can put these ingredients in a jar and shake it well.
  3. Put the bell pepper, garbanzo beans, parsley and onion in a bowl.
  4. Add the dressing and mix well.
  5. Taste the bean salad recipe and adjust the seasoning, adding more salt and pepper if needed.

Notes

  • Combining garbanzo beans with bell peppers results in a colorful and appetizing salad which makes a lovely appetizer or side dish.
  • If you are looking for a bean salad recipe with garbanzo beans (chickpeas) you might like this one. It might be quick and easy to prepare but the flavor is elegant and this is a bean salad recipe you will want to make again and again.
  • The garbanzo beans have a firm texture, as does the bell pepper, so you might wish to sauté the bell pepper until soft and then use it, just to contrast the textures a bit more.