Vegetarian Italian Salad with Crispy Chickpeas
Simply the best vegetarian Italian salad! Fresh, varied, flavorful and filling, this is everything you want from an Italian salad recipe. The fried crispy chickpeas bring the smoky umami flavor and guarantee that no one will miss the meat!
Ingredients
- 1 head romaine lettuce, chopped
- 1 cup red cabbage, chopped
- 5 oz (150 g) cherry tomatoes, halved
- ¼ cup (4 tbsp) finely sliced red onion
- 3 oz (85 g) provolone, firm mozzarella or Bavarian smoked cheese, cubed
- ¼ cup (4 tbsp) sliced black olives
- 5 pepperoncini peppers, sliced
- optional topping: grated parmesan style cheese, to taste
Crispy Smashed Chickpeas
- 3-4 Tbsp olive oil, for frying
- 14 oz (400 g) canned chickpeas, drained and patted dry
- 2 tsp smoked paprika
- 2 tsp fennel seeds
- 1 tsp garlic powder
- 1 tsp red pepper or chili flakes
Dressing
- 2 tbsp olive oil
- 1 tbsp pepperoncini brine
- 1 tsp Italian seasoning
- ¼ tsp honey
- ½ tsp dijon mustard
Instructions
- We'll make the chickpeas first so they have a chance to cool off while we prep the other ingredients. Add the chickpeas to a large bowl and use a potato masher to lightly smash them. You want some to be left whole while others are in smaller pieces – this creates the most interesting texture.14 oz canned chickpeas
- Heat a large saute or frying pan with a shallow layer of oil over a low/medium heat. Add the chickpeas. Let them sit for a couple minutes in the pan, then mix them up and add the spices. Mix to coat all of the chickpeas in the spices. Let them sit a little longer, mix again, and repeat the process until the smaller pieces and skins are really crispy (the whole chickpeas will stay softer). Keep the heat quite low to ensure the spices don't burn. This generally takes around 5-6 minutes for me, but different pans and heat levels may be faster or slower.Once they're finished, removed from the heat and allow them to cool down a little while you prep the rest of the salad.2 tsp fennel seeds, 1 tsp garlic powder, 1 tsp red pepper or chili flakes, 2 tsp smoked paprika
- Prepare the dressing by whisking together all of the ingredients in a small bowl, or shaking in a small jar.2 tbsp olive oil, 1 tbsp pepperoncini brine, 1 tsp Italian seasoning, 1/2 tsp dijon mustard, 1/4 tsp honey
- Chop all of your main salad ingredients and add to a bowl.5 oz cherry tomatoes, 3 oz provolone, firm mozzarella or Bavarian smoked cheese, 1/4 cup sliced black olives, 5 pepperoncini peppers, 1 head romaine lettuce, 1 cup red cabbage, 1/4 cup finely sliced red onion
- Pour in the dressing and toss through.
- Finally, add the chickpeas and toss through until just mixed. Serve immediately, adding cheese to the top if desired.optional topping: grated parmesan style cheese
Calories: 279kcal, Carbohydrates: 18g, Protein: 9g, Fat: 21g, Saturated Fat: 5g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 12g, Cholesterol: 10mg, Sodium: 397mg, Potassium: 531mg, Fiber: 7g, Sugar: 3g, Vitamin A: 9889IU, Vitamin C: 26mg, Calcium: 195mg, Iron: 3mg