Tuscan Chickpea Salad with Tomatoes and Oregano
Canned chickpeas and cherry tomatoes in an oregano vinaigrette, served in a romaine leaf — about 138 calories per serving.
Sodium is calculated without salt added to taste.
Estimated; may vary.
A no-cook salad of canned chickpeas and halved cherry tomatoes dressed with olive oil, balsamic vinegar and fresh oregano, served in a romaine leaf. One portion as listed is about 138 calories with 5 g of protein and 6 g of fibre, which makes it a light lunch or a side for grilled fish or chicken.
Whisk the dressing until it stops separating before it touches the beans. Oil and vinegar beaten together with the oregano into one thick, cloudy sauce clings to the chickpeas; poured on separately, the oil slides to the bottom of the bowl and the vinegar sits on top. Add the pepper and seasoning to the dressing, not the salad.
It is better after 20 minutes in the dressing and holds for two days in the fridge, so make it ahead. To turn it into a full meal, double the chickpeas or add a can of tuna, some crumbled feta or a chopped cucumber. The romaine leaf is a plate; eat it or swap in a bed of arugula.
Ingredients
- Canned Chickpeas1/3 cup, low-sodium, drained and rinsed (62 g)
- Tomatoes (Grape)1/2 cup, cherry, halved (75 g)
- Olive Oil (Extra Virgin)3/4 teaspoon (3.5 g)
- Balsamic vinegar1/4 teaspoon (1.5 g)
- Lettuce (Romaine)1, inner leaf (10 g)
- Fresh oregano1 1/2 teaspoons, minced (or 1/4 teaspoon dried)
- Salt-free seasoning blend and black peppera pinch of each
- Rinse canned chickpeas under running water for 30 seconds; it washes off much of the sodium and the tinny taste.
- If you only have dried oregano, use a third as much and let the dressing sit 10 minutes so it softens.
- Keep the salad refrigerated at 40°F or below and use within 2 days; the tomatoes go soft after that.
- Contains: none of the nine major food allergens.
- Naturally gluten-free and dairy-free as written.
Method
- Wash your hands and all surfaces before you start.
- Drain and rinse the chickpeas. Halve the cherry tomatoes and combine both in a bowl.
- In a small bowl whisk the olive oil, balsamic vinegar, oregano, pepper and seasoning blend until thick and no longer separating.
- Pour the dressing over the chickpeas and tomatoes and fold gently to coat.
- Lay a romaine leaf in a shallow bowl and spoon the salad onto it. Serve, or chill up to 2 days.
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