Mediterranean chopped salad
It’s coming to the end of a chilly winter here in New Zealand, and as the sunshine hours begin to increase, so does our consumption of salads. We’ve been particularly craving hearty salads that can be eaten by themselves as a main meal. And this super tasty salad fits the bill perfectly because it’s not only balanced and filling, it’s also packed with nourishment.
The chickpeas provide slowly-releasing carbs as well as protein and plenty of fiber; the walnuts also contain protein and are a good source of healthy fats (including omega-3 fatty acids); the tomatoes are a great source of vitamins as well as of lycopene, an antioxidant that helps lower the risk of prostate and breast cancer. Then there are all the other colorful, tasty and nutrient-rich vegetables including roasted red peppers, cucumber, red onion, and crispy salad greens.
Not only can you enjoy this dish as a main meal or side salad, it also tastes great as a filling for a wrap or pita pocket.
1½ tablespoons red wine vinegar
1 clove garlic — minced
½ teaspoon salt
½ teaspoon freshly ground black pepper
½ teaspoon dried oregano
1 cup canned chickpeas
1 cup cherry tomatoes — halved
½ cup jarred roasted red peppers — diced
¼ red onion — finely diced
½ cup diced cucumber
½ cup roughly chopped walnuts
2 tablespoons finely chopped flat-leaf parsley
2 cups mixed salad leaves