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Garden Chickpea Tossed Salad with Lemon Herb Vinaigrette

Garden Chickpea Tossed Salad with Lemon Herb Vinaigrette

This crisp, colorful tossed salad combines romaine, spinach, chickpeas, fresh vegetables, feta, and toasted sunflower seeds for a satisfying meal-worthy bowl. A bright lemon herb vinaigrette brings the ingredients together without weighing them down.

Prep: 20 min · Cook: 5 min · Total: 25 min · Serves: 6

Ingredients

  • 8 cups romaine lettuce (chopped)
  • 0.25 tsp black pepper (freshly ground)
  • 1.5 cups canned chickpeas (rinsed and drained)
  • 0.5 tsp kosher salt
  • 1 cup red bell pepper (diced)
  • 3 cups baby spinach (loosely packed)
  • 0.25 cup fresh parsley (chopped)
  • 0.5 cup feta cheese (crumbled)
  • 2 tsp dijon mustard
  • 0.33 cup red onion (thinly sliced)
  • 1.5 cups cherry tomatoes (halved)
  • 1 tsp honey
  • 0.75 tsp dried oregano
  • 1.5 cups english cucumber (diced)
  • 1 clove garlic (finely grated)
  • 1 cup carrot (shredded)
  • 0.33 cup sunflower seeds (raw)
  • 3 tbsp fresh lemon juice
  • 3 tbsp extra-virgin olive oil

Instructions

  1. Place the romaine lettuce and baby spinach in a salad spinner, rinse under cold running water for 1 minute, and spin until the leaves are very dry so the dressing will cling instead of pooling.
  2. Spread the rinsed greens on a clean kitchen towel and let them air-dry at room temperature for 5 minutes while you prepare the remaining vegetables; the leaves should feel crisp and no longer wet to the touch.
  3. Heat a 10-inch dry skillet over medium heat for 1 minute, then add the sunflower seeds and toast, shaking the skillet often, for 3 to 5 minutes until they smell nutty and turn lightly golden at the edges.
  4. Transfer the toasted sunflower seeds to a small plate and let them cool for at least 3 minutes; do not leave them in the hot skillet because they can continue browning and taste bitter.
  5. In a 1-cup liquid measuring cup or small mixing bowl, whisk together the extra-virgin olive oil, fresh lemon juice, Dijon mustard, honey, grated garlic, dried oregano, kosher salt, and black pepper for 30 to 45 seconds until the vinaigrette looks glossy and slightly thickened.
  6. Place the chickpeas in a medium bowl, add 1 tbsp of the vinaigrette, and toss with a spoon for 30 seconds so the beans are lightly coated and seasoned before they go into the salad.
  7. In a large 6-quart salad bowl, combine the dried romaine lettuce, baby spinach, diced cucumber, halved cherry tomatoes, diced red bell pepper, shredded carrot, sliced red onion, and chopped parsley.
  8. Pour about two-thirds of the remaining vinaigrette around the inside edge of the salad bowl, then use salad tongs to lift and turn the vegetables for 45 to 60 seconds until the greens are lightly coated but not collapsed.
  9. Add the seasoned chickpeas, crumbled feta cheese, and cooled toasted sunflower seeds to the bowl, then toss gently with the tongs for 20 to 30 seconds until the heavier ingredients are evenly distributed.
  10. Taste a leaf and a chickpea, then add the remaining vinaigrette 1 tbsp at a time if the salad needs more brightness; the finished salad should be crisp, evenly seasoned, and lightly glossy rather than wet.
  11. Serve the salad immediately in chilled bowls, or hold the dressed salad at cool room temperature for no more than 20 minutes so the greens stay crisp and the vegetables remain fresh.

Nutrition (per serving)

  • Calories: 242
  • Protein: 9 g
  • Fat: 15 g
  • Carbohydrates: 22 g
  • Fiber: 7 g
  • Sugar: 8 g
  • Sodium: 389 mg

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