Traditional recipes

Breakfast Salads: Greek Cucumber and Chickpea Bowl

Breakfast Salads: Greek Cucumber and Chickpea Bowl


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Yes, that’s right—breakfast salads! They’re a thing, and they’re fantastic. If this concept is new to you, just hear me out, please. A salad in the morning is a great way to work in a serving or two of veggies (or whole grains, or fruit—more to come in this series!) right off the bat. They’re light, fresh, and balanced, preventing that all-too-familiar carb/sugar overload that’ll have you crashing an hour or two later.

For me, the breakfast salad is ideal because I’ve never been too fond of traditional breakfast foods. I just have a few guidelines for how to build a great one:

Eating healthy should still be delicious.

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In general, avoid really strong flavors. A mouthful of raw garlic isn’t exactly what most folks take to first thing in the morning.

Be sure to include protein and fat for satiety. That protein can come in the form of an egg, a little cheese, some leftover chicken, a sprinkle of nuts, a pile of canned beans, or a bed of whole grains. Unsaturated fats (think olive and nut oils, avocado, or nuts) are ideal and go a long way to keeping you satisfied longer.

Keep it fast and simple. This is breakfast, after all, and on weekdays you don’t have time to fuss with a lot of prep. I’ve strived to keep things nice and easy.

Pay attention to texture. Ideally your salad will include something crispy-crunchy, creamy-silky, juicy-fresh, and/or meaty-chewy.

Vary the base. Sometimes, go with greens. Other days, opt for beans, whole grains, or shredded or chopped fresh veggies.

Greek Cucumber and Chickpea Breakfast SaladFor me, fresh dill makes this salad, offering a fresh, herbaceous boost that livens up the canned chickpeas. It's a satisfying bowl of crunchy, creamy, chewy textures.

1 1/2 teaspoons extra-virgin olive oil1 1/2 teaspoons red wine vinegar1/8 teaspoon freshly ground black pepperDash of kosher salt1/2 cup drained canned unsalted chickpeas2 tablespoons slivered roasted red bell peppers2 pitted kalamata olives, finely chopped1/2 cup thinly sliced cucumber2 tablespoons crumbled feta cheese2 teaspoons chopped fresh dill

1. Combine first 4 ingredients in a medium bowl, stirring with a fork or whisk. Add chickpeas, bell peppers, and olives; toss to combine. Arrange cucumber slices and chickpea mixture in a bowl; top with cheese and dill.

SERVES 1CALORIES 255; FAT 11.6g (sat 3.1g, mono 5.6g, poly 0.8g); PROTEIN 9g; CARB 28g; FIBER 6g; CHOL 13mg; IRON 2mg; SODIUM 467mg; CALC 160mg

More Breakfast Salads:


Greek Chickpea Salad with Spinach

It’s been a while since I shared a salad with you, so I thought I’d share one today. And with this unusually warm weather, I’ve been making more salads. This Greek Chickpea Salad is a tasty and filling salad, ready in a flash and perfect for lunch.

This Greek Chickpea Salad is filling and packed with flavour. We like to have this on it’s own with some good crusty bread. However, it is great as a side too. So if you eat meat or fish, this would make a great accompaniment salad. It’s also great for serving to a crowd, so if you’re having a family gettogether or bbq this is perfect.

Greek Chickpea Salad with Spinach

This salad has all the flavours of a traditional Greek salad. Packed with cucumber, tomatoes, kalamata olives onions and of course feta. I’ve added some chickpeas and baby spinach to make this a complete meal. It comes with a simple dressing, it’s the easiest thing to make and comes together in a flash. Serve it for lunch or dinner with some good crusty bread.

How to Make Greek Chickpea Salad:

  • Whisk: Make your dressing, add the lemon juice to a bowl, add the salt and pepper into the lemon juice along with the dried oregano. Whisk these together until the salt and pepper are dissolved into the lemon juice. Next whisk in the extra virgin olive oil one tablespoon at a time. This will help your dressing emulsify, and you should have a perfect dressing.
  • Build: In a large salad bowl add all the salad ingredients, except the feta. Toss everything together.
  • Top: You can do this two ways, you can place the feta whole, on top of the salad. This looks great when serving at a dinner party. Or cut the feta into cubes and gently toss into the salad.
  • Dress: If you are serving this salad immediately then you can add the dressing to it and serve. I like to serve the dressing separately so you can add as much or as little as you want.

What About Leftovers?

If you are planning on saving any of this Greek chickpea salad for leftovers then I recommend not adding the dressing. If you add the dressing the salad will go soggy, and nobody likes a soggy salad! So serve the dressing on the side and any leftovers can be kept in a sealed container in the fridge for a day or two.


Chickpea Nutritional Benefits

Not only do chickpeas add a deliciously nutty taste to recipes, but they work wonders for your body and gut health. Here’s how.

  • They have an amazing nutritional profile that provides a wide range of vitamins and minerals.
  • They provide a heavy dose of soluble fibers to help feed the “good” gut bugs in your microbiome, which can also help with digestive issues.
  • They’re the perfect plant-based protein option that keeps you full and your appetite in control.

GREEK CHICKPEA SALAD

You have probably figured out by now that I am a lover of salads. I always have some sort of salad or two on hand each week. As part of my weekly meal prep I like to throw together a couple of salads which usually includes a chickpea salad, like this Greek Chickpea Salad.

You can&rsquot beat an easy salad that you can chop up at the begging of the week and will hold up in the fridge. This chickpea salad is one of my favorites because I love Greek ingredients. When Mike and I went to Greece last year I was in foodie heaven. The fresh olives, juicy tomatoes, crisp cucumbers and creamy feta cheese were out of this world. If you love those ingredients as much as I do, then today&rsquos chopped Greek Chickpea Salad is for you.

WHAT INGREDIENTS ARE IN THIS CHICKPEA SALAD?

BEANS: Of course the protein of this salad is the chickpeas. You can use a can of chickpeas-I like to drain and rinse them. Many people also like to soak their own chickpeas which also works nicely. You could substitute white beans or kidney beans for this chickpeas.

FRESH VEGETABLES : The star of this salad is the crisp, fresh vegetables. I use cucumbers, red and green bell peppers, cherry tomatoes and red onion. Feel free to use what you have on hand. Other ideas I like are jalapeño peppers for spice, green onion, zucchini and cauliflower.

CHEESE: The creamy feta cheese is one of my favorites parts of a Greek salad. I love the saltiness of it and the creamy texture it adds. If cheese isn&rsquot your thing feel free to leave it out.

OLIVES: Kalamata olives are always in my Greek inspired salads. You can use a combination of green and kalamata olives or really anything you have on hand works.

THE DRESSING: I make a simple Greek style dressing for this salad using extra virgin olive oil, red wine vinegar, lemon juice, oregano, garlic, salt and pepper. You can really use whatever light dressing you have or like.

COOKING TIPS AND MODIFICATIONS:

MAKE-AHEAD TIPS: If you are making this salad ahead of time I suggest prepping all of the ingredients and adding them together except for the feta cheese. When you are ready to serve the salad add the feta cheese in and toss it to combine. I also leave the dressing off of the salad until about two hours before I am serving and then I will toss it and refrigerate it. You can make the dressing ahead of time and store in a mason jar so it is ready to go.

BEANS: Like I mentioned above, this salad uses chickpeas but you can use a variety of beans. White beans and kidney beans work really nicely. You could also get creative and try two or three beans along with the other ingredients.

FRESH VEGETABLES: This salad is at its best in the warm months when you can use farmers market or garden vegetables. I love finding whatever is in season and adding that in. For example, in summer I love finding heirloom tomatoes and adding those.

SPIRALIZING: To make this salad extra fun sometimes I like to spiralize a cucumber or zucchini and add that in. It adds texture and is visually appealing.

FRESH HERBS: Another way to take this salad to the next level is fresh herbs. I love adding fresh mint, parsley or basil.


How to make Greek Chickpea Salad from scratch

In a small jar add all dressing ingredients and shake vigorously to emulsify.

Prep all the veggies and add them to a large salad bowl together with the chickpeas and feta cheese.

Drizzle with the dressing and toss to combine. Serve and enjoy!


Spicy Chickpeas and Sweet Potato Salad Bowl

Posted By Savita

Starting Monday with meatless mighty spicy Chickpea and Sweet Potato Salad Bowl which will make you eat healthy, close to nature without much effort.

This sweet, spicy and savory Chickpea and Sweet Potato Bowl has everything you need for a delicious and nutritious lite winter meal. Veggie protein of chickpeas, nutrition of sweet potato, kale, and crunch of turnips, and probiotic and antioxidants of herb yogurt dressing.

Even if you are not in mood of a healthy bowl, I can tell you there is nothing boring in this bowl. From spiced chickpeas to sauted kale. every bite of this salad has something delicious to offer.

My love chickpeas is not hidden from you all. I'm always looking new ways to include more chickpeas in my weeknight menu. I was not so surprised when I saw last month, same day I shared Vegan Chickpea Curry with you :) That is totally coincidental but I kinda like it. At least one chickpea dish per month? What do you say? Well, I make more than one every month than why not you too get the recipe?

This chickpea and sweet potato salad bowl also is here for my love of kale. I have another amazing recipe on blog which feature chickpea-kale combo - Warm Kale and Chickpea Salad with Tahini Dressing! I dig that chickpea bowl so much that last weekend I decided to make it again. Just after cooking chickpeas, I realized, I don't have tahini paste in pantry. So, that gave me option to be little creative and this amazing bowl is the outcome! I quickly clicked a few pictures before serving so that you guys can too enjoy a healthy bowl for lunch or dinner this week.

Theme for this bowl is sweet, sour, spicy, garlicky and earthy with all natural ingredients.

For sweetness I diced to roast some sweet potatoes (can never go wrong with sweet potatoes) and added some raisins.

For crunch, I added cucumber, toasted cashews, and raw turnip.

If you planning to serve this bowl later say next day or after few hours, I recommend packing cucumber and herb yogurt separate. Mix it in just before eating. Since both are served cold, you can even mix cucumber in yogurt and pack in one container. Pack rest of the bowl, chickpeas, kale, sweet potato in one container so you can warm these before eating.

On the hand, this chickpea bowl is also great when served at room temperature. If planning to do so, just mix in everything, pack and refrigerate. Take is out of fridge 30 minutes before serving. (this time will vary based on weather condition. In hot weather, leave out for lesser time so that yogurt does not go bad.)

I like to enjoy some sweetness of sweet potato whole year long. One of my other favorite sweet potato salad recipe is here. If you roast a few extra, you can even enjoy some sweet potato waffles for breakfast.

You can look at all sweet potato recipes here.

Cooking sweet potatoes is as easy as cooking potatoes. I mean it really! Both, sweet potato and potato are root vegetable which can be cooked pretty much the same way. So, if you can boil perfect potato.. you can boil a perfect sweet potato as well. Just make sure to cook until these are knife tender. Let them cool until easy to handle. Then peel of the skin and let cool completely. Use as suggested in the recipe. Such as diced for salads, mashed for mashed sweet potatoes or pancakes, or chopped/crushed for hash.

Oh, you can also oven or pan roast chickpeas like I did for this recipe. Roasting makes these root veggies sweeter and enhance the flavor.

So, let's get cooking! Hunt some chickpeas from pantry, cook a sweet potato and serve this delicious salad bowl for next meal!


SERVING SUGGESTIONS:

  • This salad is perfect for meal prepping lunches through the week. Simply wait to dress until just before eating.
  • You could also serve this salad as a side dish with meat or fish. Check out Jaclyn’s recipe at Cooking Classy for an easy Greek Chicken Kebab recipe.
  • Want to serve this as a main dish for dinner? Consider adding some grilled chicken or shrimp.

Did you make this recipe? Please leave a ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card and/or a review in the comments section at the bottom of the page. Are you following along on Pinterest, Instagram, or Facebook?


Why You&rsquoll Love This chickpea Salad

  • It&rsquos healthy and nutritious. This salad is full of veggies, protein, and fiber!
  • It&rsquos bright and colorful. If your goal is to &ldquoeat the rainbow&rdquo, this salad will help you achieve that go. It&rsquos so nutritious and good for you. Plus it&rsquos just so pretty and cheerful to look up!
  • Quick and easy to make. After the quinoa is cool, this recipe comes together in just 10 minutes.
  • Great for leftovers. This is one of those dishes I prefer eating on day 2!

Mediterranean Chickpea Bowl | Air Fryer | Plant-Based

In my article which covers five tips for creating plant-based diets for athletes, I discuss the importance of incorporating more plants into your diet. While there is no strict definition of a ‘plant-based’ diet, it is typically described as making nutrient-rich plant foods the foundation of your diet while limiting highly processed foods and animal products. Some studies have proposed that this way of eating could offer a potential performance benefit to athletes. The antioxidant (polyphenols), micronutrient, and carbohydrate rich foods that are abundant in plant-based diets may assist an athlete’s training and enhance recovery. When I discuss plant-based diets with athletes, I make sure they understand it does not have to be all-or-nothing plant-based does not necessarily mean vegan. Athletes may eat a primarily plant-based diet, while also incorporating fish, eggs, and poultry on occasion. Research suggests many of the potential benefits that come from consuming a vegetarian or vegan diet may be achieved by eating more high-quality plant foods with less of an emphasis on meat.

If you’re new to incorporating more plants into your diet, this Mediterranean Chickpea Bowl is a great place to start. This recipe can be ready in less than 30 minutes, perfect for the busy athlete on a time crunch. The only equipment you will need is a knife for chopping, and an air fryer to roast the chickpeas (a.k.a garbanzo beans). Air fryers are essentially miniature ovens. They are perfect for small living spaces, as they don’t take up much counter space. They require very little oil and use hot air to cook your food. You can use it to make anything you would otherwise bake or roast in an oven and can even use it to reheat leftovers. It’s truly the ultimate appliance for college students and athletes.

This bowl is packed with plant protein and essential nutrients! Per serving, this recipe provides 20 grams of protein, 12 grams of fiber, and the following percent daily values of micronutrients: 26% DV of potassium, 24% DV of vitamin A, 17% DV of vitamin C, 36% DV of calcium, 15% DV of iron.


Greek Chickpea Salad

This Greek Chickpea Salad is an easy dish to meal prep on the weekend. It’s full of protein rich chickpeas and fibre. We make this on Sunday so that we have something easy to add to our lunch or dinner during the week. It’s also great to eat as a healthy snack between meals.

This Greek Chickpea Salad has all the flavours that you like about Greek Salad but ditches the dairy (feta). The olives and sundried tomatoes provide all the Unami flavour that you could want! We used canned chickpeas from Eden Organic to make this food prep easier. However, you can certainly use dried chickpeas that you have already prepared. If you are using canned beans, ensure they are organic and come in a BPA free can. Many cans have a BPA lining, which has been shown to be an Endocrine (hormones) disruptor. Another reason we choose the Eden Organic brand is because they prepare the beans with Kombu (seaweed), which helps to remove the ‘gassiness’ in the beans.

Like all of our salads, we like to bump up the nutrition by adding lots of vegetables and herbs. In the case of this Greek Chickpea Salad, we’ve added celery, onions, peppers and tomatoes. We chose not to include watery vegetables such as fresh tomatoes and cucumber. These don’t hold up as well if you’re planning to store the salad in the refrigerator for use later in the week. However, if you are planning to eat it the same day, feel free to substitute halved grape tomatoes and other veg for the sun-dried tomato – or use them all! Salads are versatile!

Along with a little good quality cold pressed extra virgin olive oil, we added some tahini. Tahini is made of ground sesame seeds and is a whole food fat. Seseme seeds are very rich in calcium. Tahini and chickpeas are a classic hummus combination.

This Greek Chickpea Salad is great to take along as part of a healthy lunch. It’s also a great side with your dinner at home. We look forward to your comments. Leave a comment and a rating and don’t forget to tag us @plantedandpicked on Instagram and hashtag it #plantedandpicked. Enjoy!



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