Insalata di Ceci

Insalata di Ceci is a refreshing and nutritious Italian chickpea salad that combines the earthy flavors of chickpeas with vibrant vegetables and a zesty dressing. This high-protein snack is perfect for a light meal or as a fulfilling appetizer.

Ingredients

• Canned chickpeas - 400 grams (drained and rinsed)
• Cherry tomatoes - 200 grams (halved)
• Cucumber - 1 medium (diced)
• Red onion - 1 small (finely chopped)
• Fresh parsley - 1/4 cup (chopped)
• Extra virgin olive oil - 3 tablespoons
• Lemon juice - 2 tablespoons
• Garlic - 1 clove (minced)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Feta cheese - 100 grams (crumbled, optional)

Steps

1. In a large bowl, combine the drained chickpeas, halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped parsley.
2. In a separate small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, salt, and black pepper until well blended.
3. Pour the dressing over the chickpea mixture and toss gently to combine all the ingredients evenly.
4. If using, add the crumbled feta cheese on top and lightly mix.
5. Let the salad sit for about 5 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 20 mg
• Total Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 14 g
• Water: 0.3 L

Health Benefits

• High in protein, supporting muscle health and satiety.
• Rich in fiber, aiding digestion and promoting gut health.

Tags