Mediterranean Chickpea Salad

This refreshing chickpea salad combines crunchy vegetables, a zesty lemon vinaigrette, and a creamy cauliflower-based “cheese” for a satisfying and nutrient-packed meal. With carefully selected ingredients, this dish supports an anti-inflammatory lifestyle while offering a burst of flavors and textures. Let’s break down the benefits of the ingredients and provide a step-by-step guide to creating this wholesome salad.

Ingredient Analysis: Anti-Inflammatory Benefits

For the Salad:

1. Chickpeas (2 15-ounce cans, drained and rinsed):

Chickpeas are an excellent plant-based protein source and high in fiber, supporting gut health and reducing inflammation. They also provide essential minerals like magnesium and zinc.

Pro Tip: Rinse canned chickpeas thoroughly to reduce sodium content.

2. Cucumber (1 large, diced):

Cucumbers are hydrating and packed with antioxidants. Their high water content helps flush out toxins and reduce inflammation.

3. Red Onion (1/4 cup, diced):

Red onions contain quercetin, a flavonoid that fights oxidative stress and inflammation. Their bold flavor also enhances the salad’s overall taste.

4. Parsley (1/4 cup, finely chopped):

Parsley is rich in antioxidants like vitamin C and beta-carotene, supporting immune function and reducing inflammation.

5. Unsweetened Coconut Flakes (1/4 cup):

Coconut flakes add a nutty crunch and contain healthy fats that support brain health and reduce inflammation.

For the Lemon Vinaigrette:

1. Olive Oil (1/4 cup):

Olive oil is a key ingredient in the anti-inflammatory diet, offering heart-healthy monounsaturated fats and polyphenols.

Pro Tip: Use high-quality extra virgin olive oil for maximum flavor and health benefits.

2. Lemon Juice (Juice of 1 lemon):

Lemon juice provides vitamin C, which supports immunity and acts as an antioxidant. Its tangy flavor balances the richness of the olive oil.

3. Honey or Maple Syrup (1 teaspoon):

Both honey and maple syrup are natural sweeteners with anti-inflammatory properties when used sparingly. They balance the acidity of the lemon juice.

4. Sea Salt and Black Pepper (to taste):

Sea salt enhances the flavors, while black pepper (optional) boosts nutrient absorption. For strict AIP compliance, omit black pepper.

For the Cauliflower-Based ‘Cheese’:

1. Cauliflower Florets (1 cup):

Cauliflower is a nutrient-dense vegetable loaded with sulforaphane, a compound that reduces inflammation and supports detoxification pathways.

Pro Tip: Steaming preserves more nutrients compared to boiling.

2. Coconut Cream (1/4 cup):

Coconut cream adds creaminess and healthy fats that support brain health and reduce inflammation.

3. Olive Oil (2 tablespoons):

Incorporating olive oil into the “cheese” enhances its richness while contributing anti-inflammatory benefits.

4. Apple Cider Vinegar (1 tablespoon):

Apple cider vinegar adds a tangy flavor and supports gut health through its probiotic properties.

5. Sea Salt (to taste):

Sea salt balances the flavors and enhances the overall dish.

Table of Contents

Toggle

Mediterranean Chickpea Salad

Print Recipe Pin Recipe

Total Time 35 minutes mins

Calories 350 kcal

Ingredients

  

For the Salad:

• 2 15-ounce cans chickpeas, drained and rinsed
• 1 large cucumber diced
• 1/4 cup red onion diced
• 1/4 cup finely chopped parsley
• 1/4 cup unsweetened coconut flakes for added nutty crunch

For the Lemon Vinaigrette:

• 1/4 cup olive oil
• Juice of 1 lemon
• 1 teaspoon honey or maple syrup
• Sea salt to taste
• Black pepper to taste (omit for strict AIP)

For the Cauliflower-Based "Cheese":

• 1 cup cauliflower florets
• 1/4 cup coconut cream from the top of a refrigerated can of coconut milk
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• Sea salt to taste

Instructions

 

• Steam the cauliflower florets until tender, about 10 minutes. Alternatively, boil the cauliflower if preferred.
• Allow the steamed cauliflower to cool slightly.
• Transfer the cooled cauliflower to a blender or food processor. Add the coconut cream, olive oil, apple cider vinegar, and sea salt. Blend until smooth and creamy. Stop and scrape down the sides of the blender if needed. Adjust seasoning to taste. Set aside.
• In a large mixing bowl, combine the drained and rinsed chickpeas, diced cucumber, diced red onion, and finely chopped parsley. Add the unsweetened coconut flakes.
• In a small bowl, whisk together the olive oil, lemon juice, honey or maple syrup, and sea salt. If using black pepper, add it to the vinaigrette. (Omit if following strict AIP guidelines.)
• Pour the lemon vinaigrette over the chickpea mixture in the large bowl. Toss gently to coat all ingredients evenly.
• Spoon the cauliflower-based cheese into the bowl with the salad. Gently fold the cheese into the salad until well combined, being careful not to overmix.
• Taste the salad and adjust the seasoning with additional sea salt or honey/maple syrup if needed. Serve chilled or at room temperature. Garnish with additional parsley or coconut flakes if desired.

Nutritional Overview

This salad offers a variety of textures and flavors, along with a host of anti-inflammatory nutrients. It’s rich in fiber, healthy fats, and plant-based protein, making it a well-rounded meal or side dish.

Key Nutritional Highlights:

• Fiber: Chickpeas and cauliflower promote digestive health and help regulate blood sugar levels.
• Antioxidants: Parsley, lemon juice, and olive oil combat oxidative stress.
• Healthy Fats: Coconut cream and olive oil provide anti-inflammatory benefits and satiety.

Final Thoughts: A Satisfying and Nourishing Dish

This chickpea salad with cauliflower-based “cheese” is a testament to how simple, wholesome ingredients can come together to create something truly special. Every bite is packed with flavor, texture, and anti-inflammatory benefits.

Whether you’re looking for a nutritious meal or a unique dish to bring to a gathering, this salad is sure to impress. Enjoy the perfect balance of fresh, creamy, and tangy in every forkful.