Sauteed Chickpea Salad with Roasted Red Peppers, Mint, and Sumac
Sauteed Chickpea Salad with Roasted Red Peppers, Mint, and Sumac is so delicious; if you haven’t tried Sumac, get some soon and then make this salad! And the salad is vegan, gluten-free, dairy-free, low-glycemic, and delicious! Use the Diet-Type Index to find more recipes like this one.
When you see Chickpea Salad with Roasted Red Peppers, Mint, and Sumac, I’m hoping it’s the word Sumac that jumps out at you. If you’re not familiar with it, Sumac is a middle eastern spice made from the dried berry-like fruit of some species of the Sumac plant. (Don’t confuse it with the invasive Sumac that grows wild in some places and causes a skin reaction similar to poison ivy; this is a different variety of Sumac.)
I had known about Sumac for years, but when a reader sent me a great recipe for Fattoush a few years ago I learned the trick of mixing Sumac into the dressing for a flavor boost that’s really delightful, and I’ve been using it that way ever since. Then I went to Istanbul and met Zerrin, and she gave me some wonderfully fresh Sumac from Turkey. And when I read that Sumac is one of the ten most popular spices used in Turkish Cuisine, and I knew I had to update the photos for this recipe so I could encourage you to use more Sumac in your kitchen!
This recipe was inspired by a Spanish Chickpea Salad I found on The Taste Space, and to me the recipe seemed like it was meant to have Sumac which I used it to spice up the chickpeas and the dressing. When I updated the photos I also left out the capers to let Sumac be the starring flavor, but you can definitely use them if you prefer. Of course you can certainly make the salad without Sumac, but I highly recommend getting some if you don’t have it on hand. (You can buy Sumac at Amazon.com if you can’t find it in your town.)
Of course this vegan Sauteed Chickpea Salad with Roasted Red Peppers, Mint, and Sumac is this week’s suggestion for an easy and tasty Meatless Monday dinner for a hot summer day. (You can find more meatless recipes by using the photo-index category for Meatless Monday or checking Vegetarian Recipes in the recipe index.)
Saute the rinsed and drained chickpeas in olive oil, with a teaspoon of Sumac stirred in. Whisk together the dressing and when the chickpeas are nicely browned, put them in a bowl, pour dressing over, and let them marinate in the dressing while you prep other ingredients.
Chop up the drained red peppers and mint and slice the green onion (or chop red onion). When chickpeas are cooled to room temperature, mix in the red pepper, mint, and green onion and season salad with salt and fresh ground black pepper and serve.
This salad can be refrigerated before you serve it, and it will keep for a day or two in the fridge, although I like it best when it’s freshly made.
Make it a Meal: This would be great with Very Greek Grilled Chicken or Greek Seasoned Grilled Pork Chops for a low-glycemic meal, or serve it with something like Spicy Grilled Eggplant for a vegetarian meal.
More Tasty Recipes Using Sumac:
Twice-Baked Sweet Potatoes with Feta and Sumac from Kalyn’s Kitchen
Ottolenghi’s Fried Beans with Sorrel, Feta, and Sumac from David Lebovitz
Fattoush (Lebanese “Crumbled Bread” Salad) from Kalyn’s Kitchen
Lebanese Sumac Chicken from Apple Pie, Patis, and Pate
Black-Eyed Pea Hummus with Olive Oil and Sumac from Kalyn’s Kitchen
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Sauteed Chickpea Salad with Roasted Red Peppers, Mint, and Sumac
If you haven’t tried Sumac, get some soon and make this salad!
- 2 cans chickpeas (15.5 oz. can, or use about 4 cups freshly cooked chickpeas)
- 1 T olive oil
- 1 tsp. ground Sumac (or could substitute Za’atar if you have that but not Sumac)
- 12 oz. jar roasted red bell peppers, drained (or use 3 red peppers and roast them yourself)
- 1/2 – 1 cup chopped fresh mint (more or less, to taste)
- 3 T chopped red onion or sliced green onions
- 3 T capers (optional, I left them out when I updated the photos)
- Put chickpeas into a colander placed in the sink and rinse with cold water until no more foam appears.
- Let chickpeas drain well, or pat dry with a paper towel if you want to speed it up a bit.
- Heat 1 T olive oil in a large frying pan, add drained chickpeas, sprinkle with 1 tsp. ground Sumac, and saute chickpeas until they are lightly browned.
- This will take about 10 minutes, turning the chickpeas several times so they get browned on all sides.
- While chickpeas are cooking, put roasted red peppers into a colander and let them drain well.
- Whisk together the lemon juice, ground Sumac, dried mint (If using), salt, finely minced garlic, and olive oil to make the dressing.
- When chickpeas are nicely browned, put then in a bowl and combine with about half the dressing.
- Let the chickpeas marinate while you prep the other ingredients.
- Wash mint, spin dry or dry with paper towels, and chop.
- When red peppers are well drained, chop them into small bite-sized pieces.
- Thinly slice the green onion.
- When chickpeas have cooled to almost room temperature, combine them with the diced roasted red pepper, chopped mint, and capers in a medium-sized salad bowl.
- Stir in enough dressing to lightly moisten all ingredients.
- The salad can be served immediately, or it can marinate all day or even overnight in the fridge.
This recipe adapted from Spanish Chickpea Salad at The Taste Space.All images and text ©
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Sauteed Chickpea Salad with Roasted Red Peppers, Mint, and Sumac is too high in carbs to be suitable for strict low-carb diets. However, everything in this salad is a low-glycemic ingredient that would be approved for the South Beach Diet. Dried beans are limited to 1/3 – 1/2 cup serving for Phase One and I would definitely serve this as a side dish salad if you’re actively trying to lose weight.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
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