Fresh Summer Salad with Kabuli Chickpeas and Lemon Dressing
Ingredients for 2 servings:
- 440g (about 15.5 oz) chickpeas (drained weight)
- 200g (about 7oz) feta cheese
- 1 small red onion
- ½ cucumber
- ½ yellow bell pepper
- 150g datterini tomatoes
- ½ fresh lemon
- 2 tbsp extra-virgin olive oil
- 1 pinch of salt
- 1 pinch of black pepper
- 1 pinch of parsley (fresh or dried)
- Optional: Fresh strawberries
- Wash the cucumber, bell pepper, tomato, and lemon thoroughly. Cut the cucumber, bell pepper, and tomato into bite-sized pieces.
- Peel the red onion and finely dice it.
- Cut the feta cheese into small cubes.
- Place the chickpeas in a strainer and drain well.
- Heat a little in a frying pan. Sauté the diced onion and chickpeas for a few minutes until the onion becomes soft and translucent.
- Place the chopped vegetables, feta cheese, and the warm chickpea and onion mixture into a large bowl or salad plate. Gently mix all ingredients together.
- Squeeze the lemon and combine the juice with 2 tbsp (1 fl oz) olive oil, salt, pepper, and parsley to create a dressing.
- Pour the dressing over the salad just before serving. Add sliced fresh strawberries as an optional topping for a refreshing twist.
Sources:
Ajay, A., Gaur, S. S., Shams, R., Dash, K. K., Mukarram, S. A., & Kovács, B. (2024). Chickpeas and gut microbiome: Functional food implications for health. Heliyon, 10(20), e39314. Source
Xiao, S., Li, Z., Zhou, K., & Fu, Y. (2023). Chemical composition of kabuli and desi chickpea (Cicer arietinum L.) cultivars grown in Xinjiang, China. Food Science & Nutrition, 11(1), 236–248. Source
Chickpeas are mainly divided into two types, Desi and Kabuli, which differ in terms of size, color, seed coat characteristics, and applications. Kabuli chickpeas are characterized by their larger, rounder shape, smooth surface, and beige color, whereas Desi chickpeas are smaller, darker, and covered by a rougher seed coat.
Regarding their nutritional composition, Desi and Kabuli chickpeas show only minor differences but have some distinctive characteristics. Kabuli chickpeas contain a slightly higher protein content of approximately 23.7–24.5% compared with Desi chickpeas (20.3–22.4%) and also have a slightly higher fat content (4.1–5.0% compared with 3.6–4.6% in Desi types). Both varieties have a high carbohydrate content, with Kabuli chickpeas ranging from 61.7–72.8% and Desi chickpeas from 51.7–70.2%. In terms of dietary fiber, Desi chickpeas show comparable or slightly higher values (18.7–23.8%) compared with Kabuli chickpeas (approximately 21.9%).
Differences can also be observed in mineral composition. Desi chickpeas often contain higher levels of zinc (up to 6.17 mg/100 g) and copper, whereas Kabuli types may contain higher amounts of manganese. Both chickpea types are rich in essential amino acids, B vitamins, and important minerals such as iron, phosphorus, and calcium. Due to their balanced nutritional composition, both Desi and Kabuli chickpeas represent valuable sources of plant-based nutrients and contribute significantly to a balanced diet (Ajay et al., 2024; Xiao et al., 2023).