Roasted Capsicum & Chickpea Salad

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A few dishes capture the deliciousness of fresh ingredients and plant-based nutrition as elegantly as a roasted capsicum and chickpea salad. This vibrant dish, brimming with flavours and textures, is a testament to the wonders of vegetables and plant proteins.

Capsicums, with their glossy exterior and rich colours, are not just a feast for the eyes. When roasted, they take on a smoky, sweet flavour that’s unparalleled. Rich in vitamins A, C, and E, capsicums are a powerhouse of antioxidants. They play a pivotal role in enhancing our immune system and promoting skin health. Pairing them with the nutty goodness of chickpeas elevates the dish to a whole new level.

Chickpeas, often hailed as the star of plant proteins, are a nutritional marvel. Packed with protein, fibre, and a range of essential minerals, they are a heart-healthy addition to any meal. For those on a quest to incorporate more plant-based proteins into their diet, chickpeas are an excellent starting point. Their creamy texture complements the roasted capsicums perfectly, creating a harmonious blend of flavors.

But the magic of this salad doesn’t end there. A drizzle of olive oil, a sprinkle of fresh herbs, pomegranate and feta, and a dash of yummy salad dressing bring everything together. Each ingredient, fresh and bursting with nutrition, contributes to a dish that’s both delicious and wholesome.

Whether you’re a seasoned vegan or someone exploring healthier food options, this salad promises a delightful culinary journey. So, if you are wanting a refreshing, protein-rich dish, let the vibrant colours and flavours of this salad grace your plate.

Key Ingredients for Roasted Capsicum and Chickpea Salad:

• Red Capsicums: The showstoppers. These glossy, ruby-red bell peppers are crisp, sweet, and slightly tangy. They not only add a splash of colour to our plate but are also rich in vitamin C, making them as nutritious as they are delicious.
• Chickpeas: the star of plant proteins. Packed with protein, fibre, and a range of essential minerals, they are a heart-healthy addition to any meal.
• Carrots: creates a great extra crunch for the salad.
• Pomegranate: perfect little seeds that create a sour, sweet pop when you bite into them. Perfect combination to the feta, capsicum and chickpeas.
• Maple Syrup: even though sweet, the maples syrup makes this dish delicious. If you need an alternative use honey or date syrup.

Tips on success

• Baking capsicums: make sure the oven is not too warm that the capsicums burn before they are fully cooked through.
• Removing capsicum skin: allow the capsicums to cool slightly before removing the skin. It is much easier to remove the skin when the capsicums are warm and not completely cool.
• Crunchy chickpeas: make sure the chickpeas are completely dried before tossing them in the oil. This will help them get all crispy.
• Use fresh ingredients: the fresher the ingredients, the yummier this salad will be.

How to store leftovers

Use Airtight Containers:

Invest in good-quality, airtight containers. These not only preserve the freshness of your food but also prevent any moisture or external odours from seeping in. If you don’t have airtight containers, use well-sealed plastic bags or wrap tightly in aluminium foil.

Separate Portions:

If you know you’ll be eating the leftovers on different days, it’s a good idea to store them in separate, smaller portions.

Refrigeration:

Place the containers in the refrigerator within two hours of cooking. Most leftovers, including this stir-fry, will last 3-4 days in the fridge.

Reheating:

When it’s time to enjoy your leftovers, reheat them until they’re steaming hot throughout. If using a microwave, stir occasionally to ensure even heating. If the stir-fry seems a little dry, you can add a splash of water or broth to help rehydrate it. Always remember, for safety reasons, leftovers should only be reheated once.

Roasted Chickpea & Capsicum Salad

Recipe by jena@jenas.kitchen

0.0 from 0 votes

Course: Eating HealthyCuisine: Salad

Servings

Adjust servings

+

–

4

Adults

Prep time

15

minutes

Cooking time

30

minutes

Calories

497

kcal

Total time

45

minutes

Ingredients

• 6 6 Capsicums

• 400 g 400 Chickpeas drained

• 4 4 Carrots peeled

• 3 cloves 3 Garlic minced

• 40 g 40 Parsley fresh

• 200 g 200 Feta

• 1 1 Pomegranate remove seeds from flesh

• 2 tbs 2 Olive oil

• 2 tbsp 2 Maple Syrup

• 1 1 Lemon juiced

• 1 tsp 1 Paprika & garlic powder

• Salt & Pepper

Directions

• Preheat oven to 180 degrees and prepare a baking tray with baking paper
• Cut capsicums into quarters, dice carrots and place on to baking tray.
• Place chickpeas onto the backing tray. Drizzle with 1 tbsp olive oil, sprinkle with seasonings and place into the oven. Cook for 20 minutes or until the capsicum has started to brown and the chickpeas are a crunchy, golden colour.
• Finely chop parsley and cut feta into small pieces.
• Prepare dressing: mix 1 tbsp olive oil, maple syrup, lemon, salt and pepper together until well combined.
• Once ready, remove skin from the capsicum and slice into thin pieces.
• Place sliced capsicum, carrots, chickpeas into a large salad bowl. Sprinkle with parsley, feta and pomegranate.
• Drizzle with dressing and enjoy!

Nutrition Facts

• Serving Size: 1
• Calories: 497kcal
• Fat: 21g
• Saturated Fat: 9g
• Polyunsaturated Fat: 10g
• Cholesterol: 45mg
• Sodium: 581mg
• Carbohydrates: 63g
• Fiber: 14g
• Sugar: 28g
• Protein: 20g