Mediterranean Chickpeas salad with Tahini dressing

Have you been struggling to eat salads like me? I love salads as a side but it is difficult for me to eat them as a meal. I like cooked food more over raw vegetables to feel satisfied. If I have an option, I would choose soup over salad to eat healthy.  However I feel that sometimes salads can provides an array of flavors and textures that can't be found in soups. Therefore, I have been trying to come up with the salad that I can enjoy as a meal and this Mediterranean Chickpeas Salad is just what I needed. It is a perfect blend of vegetables, flavors and cooked spiced chickpeas! Needless to mention, this salad is my perfect balanced meal that is rich in nutrients, fibers and protein. 

The Mediterranean Chickpeas Salad is refreshing and very simple to prepare. The recipe is very flexible as far as the blend of vegetables that can be used to prepare it. But the two star ingredients of this salad are the spiced chickpeas and the tahini dressing. These two are a must to enjoy that delicious tasting Salad. 

Vegetable blend -

I have used fresh baby spinach, baby cucumbers (Turkish cucumbers), avocado, cherry tomatoes and parsley. But if you don't have these veggies, here are some fresh veggies that goes well with this salad - broccoli, green or red bell peppers, red onions, corn kernels, kalamata olives, etc. For leafy greens, you can try arugulas, baby lettuce or chard. Also, you can use chopped roma tomatoes if you can't find cherry tomatoes. 

Chickpeas - 

In an effort to save time I have used canned chickpeas but you can also use dried chickpeas. Just soak the dried chickpeas overnight and pressure cook for 2-3 whistles. Just remember to not overcook them as we don't want to mash them. 

Tahini -

As I mentioned earlier, tahini dressing is very important for this recipe. So, try to find store brand Tahini to save time. You can also prepare it at home easily, it refrigerate well for up to 2 weeks. 

Mediterranean Chickpeas Salad with Tahini dressing

Prepare time -15 minutes

Serves - 2

Ingredients

Salad vegetables

1 Large Avocado cubed

2 Cup Baby Cucumber diced

8-10 Cherry tomatoes halves

1 Cup Baby spinach

1/4 Cup Parsley finely chopped

1/4 Cup Red onion thinly sliced (optional)

Tahini dressing 

1/4 Cup Tahini

2 Tbsp Extra-virgin olive oil

1/4 tsp Black pepper powder, to taste

1/2 tsp cumin powder

1 Medium Lemon

1 Tbsp Maple syrup or honey

2 tablespoons water, more as needed

Salt to taste

Spiced Chickpeas

1 Can (16 oz) chickpeas drained and rinsed (1 1/2 Cup boiled Chickpeas)

1 Tbsp Olive oil

1/4 Tsp Cumin powder

1/4 Tsp Black pepper powder, to taste

1/4 Tsp paprika

Salt to taste 

Instructions

Begin by heating up a pan on medium flame and add olive oil. Add drained and washed chickpeas along with the remaining ingredients listed under Spiced Chickpeas. Combine well and cook the chickpeas for 3-5 minutes. 

Turn off the flame and transfer the Spiced Chickpeas to a bowl. Keep it aside.

Now in a small mixing bowl, add all the ingredients listed under Tahini dressing except lemon and water. Squeeze in the lemon juice and whisk everything together until well combined. Add 1 or 2 tablespoon of water for better consistency of the dressing. Keep the Tahini dressing aside.

Finally in a big mixing bowl, add all the vegetables listed under Salad vegetables followed by the Spiced Chickpeas and Tahini dressing. Combine everything well so all the ingredients of the salad are nicely coated with the dressing. 

Serve this deliciously blended Mediterranean Chickpeas Salad in a big Salad bowl or a plate and enjoy your meal! :)

Classic Hummus

Hummus is one of the famous dips that is known for it's creamy smooth texture as well as it's versatile ways to consume it. Hummus is one of the staple food in the Middle East, North Africa and the Mediterranean, and has become immensely popular in other parts of the world in recent years. It can be eaten as mezze (appetizer) with pita bread, chips, vegetables such as carrots, celery, cucumbers or crackers, or as a spread in wraps and gyros. These are just some of the many ways to enjoy this delicious creamy dip. I absolutely love to eat Hummus with falafals or spread it on wraps. It adds so much more flavor to the dish that I can't resist myself from having it again and again. This bowl of goodness doesn't last long in my house as my family loves devouring this creamy dip with homemade Mediterranean meal! 

So let's back-track a little bit and make sure we understand what is Hummus.

The word Hummus literally means chickpeas in Arabic. It is a thick puree or spread made from cooked and smashed chickpeas, tahini, lemon juice, olive oil, ground cumin, salt, garlic and cold water. It is super easy to make with just a few tricks and techniques to get the perfect texture. 

Now-a-days there are many variations available to this classic dip and most of them taste amazing as long as they are made at home or eaten freshly made. I have tried store brands but they are nowhere near the authentic Hummus taste. Also, it is so much cost effective to make this creamy dip at home as most of the ingredients can be found in your pantry or easily available in grocery store. The classic Hummus recipe that I am sharing today is not only vegetarian but it is vegan, gluten free, nut free and dairy free! 

Nutritional Value

Chickpeas also known as garbanzo beans are one of the ancient legumes which have been consumed for over 7,500 years!!! They are very healthy and nutritious. They are an excellent source of dietary fiber and plant based protein. Chickpeas are full of vitamins and minerals including manganese, folate (Vitamin B6), copper, zinc, and phosphorous. According to various sources, chickpeas contain complex carbs that burn slowly in our body which in turn help control the sugar levels in our body and keep us feeling fuller for longer period of time. They also help improve digestion, thanks to the high fiber content in them. Often my lunch is a bowl of chhole, spicy chickpeas or chickpeas salad and I don't have to munch on any junk or snack for hours.

Tahini is another robust ingredient in preparing Hummus. Tahini is made from sesame seeds and is super rich in vitamins, minerals, protein and healthy fats. The protein in Tahini is higher than any dairy product or nuts. According to various sources, it is also an excellent source of vitamins B and E and minerals like calcium, magnesium, thiamine and iron. The vitamins in Tahini can improve our brain health while the high amount of anti oxidants provides anti bacterial properties to it. Although Tahini is full of nutrients, it is advisable to eat it in moderation due to high levels of fats and calories.

Together these two super ingredients make Hummus a very healthy and nutritious dip. So let's get started with the recipe for delicious creamy Classic Hummus...

Notes/ Tips

• I have soaked chickpeas overnight and pressure cooked them, however, you can also use canned chickpeas and boil them for a few minutes. 
• It is important to buy good quality Tahini as it has a big role to play in preparing Hummus. If possible, use homemade Tahini. 
• Use fresh lemon juice as much as possible. The bottled lemon juice or vinegar doesn't taste as amazing! 
• I am using food processor to make Hummus, you can also use a high powered blender. 

Ingredients

2 1/2 Cup soaked chickpeas (about 21 oz canned beans)

1/3 Cup Tahini

1 Lemon

2-4 Garlic cloves 

1/2 Tbsp Cumin powder

1/2 Tsp baking soda

2 Tbsp extra virgin olive oil

Few ice cubes

Salt to taste

For garnishing

Finely chopped fresh parsley 

Paprika

Extra virgin olive oil

Instructions

Soak chickpeas overnight or at least 8-10 hours. The beans will be more than double in quantity after being soaked. Skip this step if using canned beans. 

Pressure cook the chickpeas with some salt and baking soda for 3 whistles. If using an electric cooker, cook them on manual high pressure mode for 15 minutes. For canned beans, boil the rinsed chickpeas with salt and baking soda for 15-20 minutes. Baking soda help separate the skin of the chickpeas.

Open the cooker after it naturally releases the pressure. Drain the hot water from the cooker and add cold water. 

Now, separate the skin of chickpeas as shown in the video below. You will notice the chickpeas' skin floating on the top of your pot as you separate them. Roughly remove the skin from the top and drain the rest of the water. Don't worry about removing skin from all the chickpeas as it will take a long time and the result will not differ much. This step is important to get the silky smooth texture of the hummus.

Next, start adding all the ingredients to your food processor. Chickpeas, tahini, lemon juice, garlic, cumin powder, salt and extra virgin olive oil.  

Run the food processor for about 1 minute. Open the lid and add 1 ice cube or cold water. You will notice that the chickpeas has been pureed but the texture will be grainy. 

Now close the lid and repeat the above step for 5-6 times more until the Hummus is smooth. 

Transfer the creamy smooth Hummus into a bowl or a plate and garnish with freshly chopped parsley, sprinkle of paprika. Generously drizzle some extra virgin olive oil.

Enjoy this luscious Classic Hummus with pita bread, chips or vegetables or simply spread it on a wrap!