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Bienvenidos and welcome to another episode of Spain on a Fork so here in Valencia Spain we're having a blazing summer like seriously it is so hot out there I don't know what it's like where you live let me know by leaving a comment below naming your city and temperature anyways during these times there's nothing better than making a dish that requires no cooking and refreshes your body today that's exactly what we're doing we're making a creamy Mediterranean chickpea salad and I tell you this salad is filled with so many amazing textures and flavors
made with simple hearthealthy ingredients and the best part done in about 10 minutes folks serve this salad as a side mix next to some pan grilled fish or even as a main course as it certainly has enough protein either way it's the kind of food that's going to fill you with so much goodness alright let's just jump right into this I'm going to add in half a cup of plain Greek yogurt into a large bowl which is 125 grams I'm using lowfat but you can also use full fat non-fat or even a plant-based one to easily veganize this recipe we'll also add in 1 teaspoon of Dijon mustard which is 5 grams finely grate in two cloves of
garlic as always if you don't have a grater you can just finely chop them add in half a teaspoon of dried oregano which is half a gram and squeeze in two teaspoons of fresh lemon juice which is 10 ml then we'll season with sea salt and a generous portion of freshly cracked black pepper and like I've told you in prior videos that black pepper brings out an incredible flavor in the yogurt and we'll give it a whisk until it's well mixed together once everything is well mixed we'll slowly add in 1 tbsp of extra virgin olive oil which is 15 ml while whisking it continuously
for the next step I'm going to drain a jar of cooked chickpeas into a colander this is the same thing as the canned ones and rinse the chickpeas under some water size of the jar that I'm using is 25 oz which is about 700 grams link where you get the super soft Spanish chickpeas I'm using which make all the difference in this recipe in the description box below then we'll shake off any of the excess water and transfer the chickpeas into the bowl with a yogurt dressing as for the rest of the ingredients we'll be adding into the salad I'm going to roughly chop 1/3 cup of red onion which is 40 grams roughly dice half a cup of English cucumber which is 75 grams
roughly dice half a cup of red bell pepper which is also 75 grams thinly slice 1/3 cup of black pitted olives which is 45 grams and cut half a cup of cherry tomatoes in half which is 75 grams and then we'll add the chopped ingredients into the bowl with the chickpeas and dressing then we'll add in two tablespoons of chopped chives which is 5 grams and season everything with sea salt and freshly cracked black pepper and then we'll give it a gentle mix until it's well mixed together and once again
remember to be gentle here otherwise you can easily break the chickpeas apart and you can serve this salad at room temperature or even chilled as it'll hold for up to 3 to 4 days in the fridge either way check it out our creamy Mediterranean chickpea salad is done easy to make simple heart-healthy ingredients and all done in about 10 minutes let's give this a try and see how it turned out seriously folks one of the easiest recipes we've ever done here on Spain on a Fork time for the moment of truth here we go
I'm using a spoon because when you're standing up it's so much easier to eat with that check that out absolutely delicious that right there is truly right on the money the chickpeas absorbed everything in the bowl the rest of the ingredients those lift of flavors and that creamy dressing taking this to the next level easy to make heart healthy give it a try at home once again as a side dish or even as a main course either way it's the kind of food that with each bite it's going to fill your body with so much goodness
especially right now during that summer heat really quick before I go a shout out to a couple of my patreons Tamara Peace and Michael L. Kent again guys thank you so much for being patreons of Spain on a Fork you know how much I appreciate you if you enjoyed today's video hit that like button leave me a comment below and if you're not subscribed don't forget to smash that subscribe button and click on the bell icon that way you can get notified every time I release new content and to become a part of the Spain on a Fork family till the next time hasta luego!
