Tomato, Pepper, and Garbanzo Salad with Sumac
Tomato, Pepper, and Garbanzo Salad with Sumac is a delicious low-glycemic salad with Sumac, an ingredient I never get tired of!
I first made this salad in the summer of 2006, and I’d had it on my list of recipes to update for a couple of years now. Then recently my store had a great buy on gorgeous yellow bell peppers, which seemed like an invitation to make this salad. Of course you can make this with red or green bell peppers if you don’t want to splurge on yellow ones, but I love the color they add.
The salad was inspired by a recipe I found in Sunset Magazine but some changes I made really upped the flavor. First, I drained the garbanzo beans, and marinated them in balsamic vinegar while I prepped the other ingredients. Second, I put a very generous amount of fresh parsley, (although if you’re not a parsley fan I think chopped fresh basil would be divine in this too.) Third, I used a combination of balsamic vinegar and fresh lemon juice for the dressing, which made the flavor a bit more complex.
Finally, I sprinkled the finished salad with a generous amount of the Middle Eastern spice called Sumac, which I think always adds flavor to ingredients like this. And if you haven’t tried Sumac, maybe this is the salad that will get you to try it!
This recipe was updated with new photos and slight tweaks to the recipe; April 2013.
Drain the garbanzo beans into a colander placed in the sink, and rinse well with cold water until no more foam appears. Let beans drain well (or blot dry with paper towels if you’re in a hurry.) Toss the drained beans with the balsamic vinegar and let them marinate while you prep the other ingredients. Chop tomatoes or cut grape tomatoes in half and toss then in a colander with about 1 tsp. sea salt and let the tomatoes drain. (This is definitely optional, but it does make the salad less watery.)
Chop the yellow bell peppers and slice the green onion. Coarsely chop the parsley. (You can use Italian parsley if you prefer.) Drain the garbanzo beans, catching the balsamic vinegar.
Then whisk the lemon juice and olive oil into the vinegar to make the dressing. Season with salt and fresh ground black pepper (remember the tomatoes had salt, so go easy on it here.) Mix together the drained tomatoes, yellow bell pepper, and sliced green onions and toss with as much dressing as you need to moisten the salad to your liking. Then mix in the parsley. Serve right away, sprinkled with Sumac on the finished salad if desired.
Make it a Meal:
If you want serve this Tomato, Pepper, and Garbanzo Salad with Sumac for a side dish salad, it would taste great with Very Greek Grilled Chicken, Grilled Chicken with Balsamic Vinegar, or Grilled Halibut with Basil Vinaigrette.
More Salad Ideas with Garbanzo Beans:
Warm Butternut and Chickpea Salad with Tahini Dressing ~ Smitten Kitchen
Mediterranean Spinach Salad with Garbanzos, Tomatoes, Radishes, and Sumac-Lemon Vinaigrette ~ Kalyn’s Kitchen
Chickpea and Feta Salad ~ Simple Nourished Living
Arugula Chickpea Salad with Feta and Balsamic-Tahini Vinaigrette ~ Kalyn’s Kitchen
Garbanzo Bean Salad with Cilantro and Feta Cheese ~ Tasting Spoons
Tomato, Pepper, and Garbanzo Salad with Sumac
Tomato, Pepper, and Garbanzo Salad with Sumac is a delicious low-glycemic salad.
- 1 can garbanzo beans (chickpeas) drained well
- 2 T balsamic vinegar
- 3 cups diced tomatoes or grape tomatoes cut in half
- 1 tsp. sea salt (for tomatoes)
- 1/2 cup sliced green onion
- 1 large yellow bell pepper, diced
- 1 cup (or more) finely chopped parsley
- salt and fresh ground black pepper to taste
- 3 T extra virgin olive oil
- 1 T fresh lemon juice
- generous amount of Sumac for sprinkling on the salad (optional)
- Put garbanzo beans in colander and rinse well, until all foam is gone.
- Pick over beans and remove any skins, then let drain about 5 minutes (or pat dry with a paper towel if you’re short on time).
- Put beans in plastic container with snap-on lid, add 2 T balsamic vinegar and turn over several times so all beans are coated with vinegar.
- Let marinate while you prepare other ingredients.
- Cut tomatoes in 1 inch pieces (or cut grape tomatoes in half) and put in colander.
- Sprinkle with salt, toss, and let drain well. (You can skip this step, but it keeps the salad from being watery if your tomatoes are really juicy.)
- While the tomatoes are draining, slice green onions and dice bell pepper in 1/2 inch pieces.
- Chop parsley with chef’s knife or mini-chopper.
- Drain the garbanzo beans, reserving the balsamic vinegar.
- Whisk the olive oil and lemon juice into the balsamic vinegar and season dressing with salt and fresh ground black pepper to taste.
- Put bell pepper, onion, drained tomatoes, and garbanzos into large bowl and stir to combine.
- Toss with as much of the dressing mixture as you need to moisten the salad to your liking.
- Gently mix in parsley, season to taste with salt and freshly ground black pepper, put in serving bowl, sprinkle with Sumac (if using) and serve immediately.
Recipe adapted from Sunset Magazine; it is no longer online.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Tomato, Pepper, and Garbanzo Salad with Sumac would be a perfect lunch dish for any phase of the South Beach Diet or other low-glycemic diets. This salad is too high in carbs for a traditional low-carb diet plan.
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 might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
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