Chickpea salad with mint

Chickpea salad with mint: crispy chickpeas, cucumber, red onion, sheep's milk feta, parsley and lemon – fresh, well spiced and hearty.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 340 kcal per serving
• Protein: 15 g
• Fat: 16 g
• Carbs: 32 g

Ingredients

• 1 tin of chickpeas
• ½ cucumber
• 1 red onion
• Juice of 1 lemon
• 100 g sheep's milk feta
• 3 tbsp cold-pressed olive oil
• Olive oil
• 1 bunch of fresh parsley
• Coarse salt & pepper
• 1 tsp ground cumin
• 1 tsp paprika
• 1 bunch of fresh mint

Method

You’ll need: oven · baking tray · chopping board · knife · mixing bowl · sieve

1. Preheat the oven to 200 °C (180 °C fan). Drain the chickpeas, rinse them well and pat thoroughly dry.
2. Spread the chickpeas on a tray and toss with olive oil, paprika, cumin and coarse salt. Roast at 200 °C for 20–25 min until golden brown, then leave to cool slightly.
3. Meanwhile, chop the cucumber and red onion into small pieces. Finely chop the mint and parsley and roughly crumble the feta.
4. Toss the cucumber, red onion, mint, parsley and feta loosely together in a bowl. Add the roasted chickpeas.
5. Dress with lemon juice and olive oil and season to taste with pepper. Add a little more salt if needed.
6. Serve straight away, while the chickpeas are still slightly crispy.

Good to know

This salad is fresh and well spiced, yet pleasantly uncomplicated. The warm roasted chickpeas make it a bit more special than the usual quick bowl salad.

Swaps

Sheep's milk feta → goat's milk feta (often a little stronger in flavour, similar protein content; in pregnancy, made from pasteurised milk). Chickpeas → white beans (also contain fibre and protein). Parsley → dill (also provides essential plant compounds). Olive oil → avocado oil (milder flavour, similar use in cold dishes).

Allergens

Contains milk (feta). Generally suitable for children if the amount of onion is kept mild. In pregnancy, feta made from pasteurised milk is the safe choice.

Frequently asked questions

What nutrients are in chickpeas?

Chickpeas provide plant protein, fibre and folate, iron, magnesium and potassium, among other things. The values vary a little depending on the product.

Can raw red onion cause problems?

It can, especially with a sensitive stomach or IBS. Sulphur compounds and fermentable carbohydrates are among the reasons.

What does olive oil bring to this salad nutritionally?

Olive oil mainly contains monounsaturated fats plus small amounts of vitamin E and polyphenols. The polyphenol content depends a lot on the variety and processing.

Is sheep's milk feta OK if cow's milk doesn't agree with you?

Many people get on well with sheep's milk cheese, but it still contains milk protein and usually some lactose. With a cow's milk intolerance, it isn't automatically suitable.

Does mint matter much nutritionally in the salad?

In small amounts, mint mainly brings flavour and some plant compounds. Here a whole bunch goes in, finely chopped, together with the parsley.