For both omnivores and vegetarians alike, we can all benefit from consuming more legumes, or beans and lentils. Chickpeas have a subtler, nutty flavour so they’re a good option for those who are new to these foods or who don’t find them too appealing. Legumes are wonderful because they are high in fiber as well as protein so they help us to feel full and keep the digestive system working efficiently. However, when it comes to fiber it is best to adjust slowly and a salad like this with legumes and raw vegetables needs to be chewed well and portion controlled.
Cucumbers and cherry tomatoes are some of the best of the summer vegetables and they are at their most flavourful this time of year. Along with some chickpeas for extra substance, green onions and fresh oregano for extra flavour and a simple, light vinaigrette they come together for a nourishing, seasonal salad.
- 1 540 ml (19 oz) can chickpeas, thoroughly rinsed
- 2 cups cherry tomatoes, quartered (around 1 lb)
- 1 cup cucumber, halved and sliced thinly (2 small)
- ¼ cup green onion, sliced thinly
- ½ teaspoon fresh oregano, chopped finely
- Dressing
- 1 tablespoon olive oil
- 2 teaspoons red wine vinegar
- 1 teaspoon dijon mustard
- 1 teaspoon liquid honey
- 2 dashes each sea salt and black pepper
- Mix together the vinegar, mustard, honey, salt and pepper in a medium sized bowl then slowly pour in the oil, whisking thoroughly until combined.
- Add in all the other ingredients and toss gently until evenly mixed and the dressing is evenly distributed.
- Refrigerate for up to a couple days in an airtight container.
A bit of freshly grated parmigiano reggiano or feta can add even more flavour and substance, as well as attract pickier eaters.