FARGO 鈥� We are more than half-way through the month of February, which means sundress and swimsuit season is just around the corner. I am always seeking recipes for lunch options that are healthy, yet still delicious and filling, easy to make and versatile enough to incorporate a variety of proteins, if desired. This colorful Sicilian Garbanzo Bean Salad meets all the above criteria, and it is also beautiful to behold.
There are just five components to this salad, which was inspired by the goal to use only ingredients I had on hand when creating the recipe last year. I started off with a can of chickpeas as my base ingredient which led me down an Italian path to select the rest of the ingredients: marinated artichoke hearts, baby spinach, white onion and tomatoes. These ingredients naturally complement each other, and a tangy Lemon Basil Vinaigrette adds the final splash of Sicilian flavor to pull them all together.
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Chickpeas, or ceci in Italian, are a common ingredient in Sicilian cuisine and a staple in my pantry. You may also know them as garbanzo beans, but they are actually part of the legume plant family. They are an excellent source of protein and fiber, which helps to create a feeling of fullness without adding unnecessary calories and carbohydrates. Their mild flavor, pleasantly round appearance and crunchy texture make them a terrific choice for salads and soups.
Artichoke hearts are also popular in Sicilian cooking and my husband, Tony, loves them in salads and giardiniera 鈥� a classic Italian medley of pickled vegetables. For this recipe, I use marinated artichoke hearts and slice each one lengthwise into quarters so that the pretty, ruffled layers remain intact.
Fresh baby spinach gives this salad a pop of freshness and gorgeous green color, plus another boost of protein and fiber. I chose a white onion because I like its crispness and tangy spice, but you could use any variety of onions for this salad, including scallions. For the tomatoes, I have used cherry, grape and even larger varieties, but my favorite for this recipe are the cocktail-sized vine tomatoes.
I make the Lemon Basil Vinaigrette first so that it has time for all the flavors to meld together, and I use a combination of two acids to give the dressing a terrific, tangy punch 鈥� fresh lemon juice and either white balsamic or apple cider vinegar. A generous amount of fresh basil infuses the vinaigrette with Italian flavor, and a touch of garlic powder and ground mustard add depth and complexity to this simple dressing.
You can enjoy this Sicilian Chickpea Salad just as it is, or incorporate proteins like tuna, chicken and sardines as well as other traditional ingredients like sun-dried tomatoes, kalamata olives, roasted red peppers and spicy pepperoncini. Vibrant, bright and briny, this Sicilian Chickpea Salad is quick and easy to make and will be the perfect addition to your light-lunch repertoire.
Sicilian Chickpea Salad with Lemon Basil Vinaigrette
Serves: 4 to 6
Salad Ingredients:
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- 1 can garbanzo beans (chickpeas), rinsed and drained
- 1 12-ounce jar marinated artichoke hearts, drained and quartered lengthwise
- 2 cups baby spinach, roughly chopped
- 陆 cup white or red onion, thinly sliced
- 5 to 6 cocktail or small tomatoes, sliced in half, then slice each half lengthwise into quarters
- Lemon Basil Vinaigrette
Lemon Basil Vinaigrette:
- 陆 cup extra virgin olive oil
- 录 cup white balsamic or cider vinegar
- 2 tablespoons fresh basil, finely chopped
- 2 tablespoons fresh lemon juice
- 录 teaspoon garlic powder
- 录 teaspoon ground mustard
- 陆 teaspoon kosher salt
- 录 teaspoon black pepper
Directions:
Prepare the vinaigrette first: Place all the ingredients in a measuring cup or small bowl and whisk vigorously until well combined and fully emulsified, about 1 to 2 minutes. Taste and adjust seasoning and acids as desired. Let sit at room temperature for at least 15 minutes before using or refrigerate in an airtight container for up to one week.
To assemble the salad: Place the garbanzo beans, artichoke hearts, spinach, onions and tomatoes in a medium bowl. Drizzle 3 tablespoons of vinaigrette over the ingredients and toss until well combined. Taste and add more dressing and seasoning, as desired. Serve immediately or refrigerate for 2 to 3 days.
Recipe Time Capsule:
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