Big ‘Ole Italian Chickpea Salad

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Big ‘Ole Italian Salad – Healthy, Gluten-Free, Grain-Free, Oil-Free, Plant-Based, Vegan Recipe

Easy  |  Servings: 6  |  Ready In: 10minutes |  Yield: 10 Cups Salad

Chickpeas, olives, capers, and summer’s garden-fresh vegetables come together in this easy, flavorful salad. This vegan, oil-free, gluten-free recipe is a snap to make, and it gets even better the next day.  Enjoy with Cavolo Nero soup for a healthy dinner or bring to your next party as a healthy side.

Ingredients

  • 1/2 medium red onion
  • 1 tablespoon dried oregano
  • 2 tablespoons red wine vinegar
  • 1 jar (3.5 oz) capers
  • 1 seedless cucumber
  • 1 pint grape tomatoes
  • 1 jar (9.5 oz) pitted kalamata olives
  • 1 (15-ounce) can chickpeas

How it’s Done:

To make the Big ‘Ole Italian Chickpea Salad: Thinly slice the red onion.   In a large mixing bowl, combine the red onion, red wine vinegar, and oregano.  Add a dash of salt and pepper.
Add a couple tablespoons of the brine from the jar of capers to the bowl with the red onion. Drain off the remaining brine and add the capers to the mixing bowl.
Thinly slice the cucumber. Slice the olives. Halve the tomatoes. Drain and rinse the chickpeas.   Add the cucumber, olives, tomatoes, and chickpeas to the mixing bowl.  Stir well to combine.

Serve and enjoy. This salad gets even better after it sits for a days.
Enjoy at room temperature to really taste all of the flavors.

Yield: 10 cups

Big ‘Ole Italian Salad – Healthy, Gluten-Free, Grain-Free, Oil-Free, Plant-Based, Vegan Recipe

Chef Katie’s Tips:

Keep your Pantry Stocked: Keep olives, capers, and canned chickpeas on hand so you can make this salad any time.  You can use any kind of tomatoes and even toss in other vegetables like sliced celery, roasted red peppers, and sliced mushrooms.

Herb it Up: Have some fresh herbs on hand?  Chop them up and add them to this salad.  Fresh basil, parsley, and thyme all taste great in this recipe!

More Protein?  Looking to add more protein to this salad or make it a full meal?  Add another can of chickpeas or other beans (I love red kidney and cannellini beans).  You can also toss with cooked whole wheat pasta or a protein-packed pasta (like lentil pasta)


Nutrition Facts

Serving size: 1/6 of a recipe (about 1 3/4 cups)

Calories 146.61
Calories From Fat (43%) 63.18
% Daily Value

  • Total Fat 7.08g 11%
  • Saturated Fat 0.17g <1%
  • Cholesterol 0mg 0%
  • Sodium 717.03mg 30%
  • Potassium 298.79mg 9%
  • Total Carbohydrates 17.18g 6%
  • Fiber 4.8g 19%
  • Sugar 3.81g
  • Protein 4.71g 9%
  • Calcium 10.78mg 1%
  • Iron 46.73mg 260%
  • Vitamin A 477.59IU 10%
  • Vitamin C 1277.93mg 2130

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 


Shopping and Gear List

  • Frontier Co-op Oregano Leaf, 0.38 Ounce
  • Napoleon Nonpareil Capers, 8 Ounce
  • Napoleon Pitted Kalamata Olives, 6 oz

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