Chickpea and cabbage salad is a refreshing, nutrient-rich dish that brings together crisp vegetables and creamy yogurt dressing, making it an excellent choice for a light lunch or a side dish. This vibrant salad features crunchy cucumbers, sweet red pepper, and savory onions, all tossed together with protein-packed chickpeas and a delightful mustard yogurt dressing. It’s easy to prepare and packed with flavor, making it a perfect addition to your meal prep or a quick weeknight dinner. This recipe is not only delicious but also a great way to incorporate more vegetables into your diet!

Full Recipe:

Ingredients

Cabbage: ½ head (300g), finely shredded
Salt: ⅓ teaspoon (for cabbage)

Cucumbers: 2, diced
Onion: 1, finely chopped
Olive oil: 2-3 tablespoons (to taste)

Red pepper: 1, diced
Green onions: 2-3, chopped (for garnish)
Chickpeas: 50g (cooked or canned, drained)

Thick yogurt: 3-4 tablespoons
Coarse mustard: 2 tablespoons
Dill: Fresh, chopped (to taste)

Garlic: 2 cloves, minced
Parsley: Fresh, chopped (for garnish)

Step-by-Step Instructions

Step 1: Prepare the Cabbage

Shred the Cabbage: Finely shred the ½ head of cabbage and place it in a large mixing bowl.

Add Salt: Sprinkle ⅓ teaspoon of salt over the shredded cabbage. Massage the cabbage gently with your hands for about 1-2 minutes to soften it. This will help release moisture and make the cabbage more tender.

Step 2: Cook the Vegetables

Sauté the Onions and Peppers: In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and diced red pepper. Cook for 3-5 minutes, stirring occasionally, until the vegetables are softened but still crisp. Remove from heat and let cool slightly.
Add Cucumbers: Dice the 2 cucumbers and add them to the cabbage bowl, along with the sautéed onion and red pepper mixture.

Step 3: Combine the Ingredients

Add Chickpeas: Stir in the cooked or canned chickpeas into the salad mixture. This will add protein and heartiness to the dish.
Prepare the Dressing: In a separate bowl, whisk together the thick yogurt, coarse mustard, minced garlic, and a drizzle of olive oil. Season with salt and pepper to taste. The mustard adds a nice tang to the dressing, complementing the creamy yogurt.

Step 4: Dress the Salad

Combine Salad and Dressing: Pour the yogurt dressing over the cabbage and chickpea mixture. Toss gently to coat all the ingredients evenly. Adjust seasoning with more salt, pepper, or mustard if needed.

Garnish: Finely chop the green onions, dill, and parsley, and sprinkle them over the salad for freshness and added flavor.

Step 5: Serve

Chill: For best results, let the salad sit for about 15-30 minutes in the refrigerator before serving. This allows the flavors to meld together.
Enjoy: Serve the salad cold or at room temperature, as a side dish or a light main course.

Cooking Tips

Add Protein: For a more substantial meal, consider adding grilled chicken or tofu to the salad.
Customize Your Vegetables: Feel free to add other vegetables like carrots, radishes, or bell peppers based on your preference or what you have on hand.
Vegan Option: Substitute yogurt with a plant-based yogurt or tahini for a vegan-friendly option.

Herbs: Experiment with different herbs like mint or cilantro to change the flavor profile of the salad.

Storage

Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. The flavors will continue to develop over time.
Separation: If you anticipate leftovers, consider storing the dressing separately from the salad to prevent the cabbage and other vegetables from becoming too soggy.

Nutritional Facts (Per Serving)

Calories: Approximately 150 kcal
Carbohydrates: 20g
Protein: 6g

Fat: 7g
Fiber: 5g
Sugars: 2g (naturally occurring from vegetables)

Sodium: 120mg (varies based on added salt)

FAQs

1. Can I use other beans instead of chickpeas?

Yes, you can substitute chickpeas with other beans such as black beans or kidney beans. This will slightly change the flavor but will still be delicious.

2. Is this salad suitable for meal prep?

Absolutely! This salad is great for meal prep. Just keep the dressing separate until you’re ready to eat to maintain the salad’s crispness.

3. Can I make this salad gluten-free?

Yes, this salad is naturally gluten-free. Just ensure that any additional condiments you use (like mustard) are also gluten-free.

4. How can I make this salad spicier?

If you enjoy spice, consider adding diced jalapeños or a pinch of cayenne pepper to the salad for an extra kick.

5. What can I serve this salad with?

This salad pairs well with grilled meats, fish, or as a side dish for any main course. It can also be enjoyed on its own for a light lunch.

Conclusion

Chickpea and cabbage salad with yogurt dressing is a delightful combination of flavors and textures that is both satisfying and nutritious. With the crunch of fresh vegetables, the creaminess of yogurt, and the protein from chickpeas, this dish is versatile enough to be served as a side or a light main course. The salad is not only simple to prepare but also allows for creativity in ingredients, making it a fantastic addition to your recipe collection. Try this easy and delicious recipe today, and enjoy the vibrant flavors and health benefits it offers!