This wholesome Mediterranean salad is built around legumes, plant-based protein and fibre, while also being suitable for those following a gluten-free diet. Legumes are one of the foods commonly found in the diets of people living in the so-called Blue Zones – regions of the world known for exceptional longevity.
Beans and chickpeas, combined with fresh vegetables, herbs and pan-fried CHIKO, make a simple yet highly nutritious and flavourful meal.
Ingredients (serves 3-4):
For the salad:
- 1 can chickpeas, drained and rinsed
- 1 can white beans, drained and rinsed
- 200 g cherry tomatoes
- a handful of small fresh cucumbers
- a handful of Kalamata olives
- a handful of fresh parsley
- a few fresh mint leaves (optional)
- 1 pack CHIKO Classic
- olive oil
For the dressing:
- 3 tbsp extra virgin olive oil
- juice of ½ lemon
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 small garlic clove
- ½ tsp dried oregano
- salt
- freshly ground black pepper
For the sweet & spicy CHIKO:
- 1–2 tbsp honey or maple syrup
- ½–1 tsp chilli flakes
- 1 tsp lemon juice
- a pinch of salt
Method:
Drain the chickpeas and white beans well and rinse them under running water.
Halve the cherry tomatoes, cut the cucumbers into smaller pieces, and roughly chop the olives, parsley and mint.
Add all the salad ingredients, except the CHIKO, to a large bowl.
To make the dressing, combine the olive oil, lemon juice, red wine vinegar, Dijon mustard, finely chopped or grated garlic and oregano. Season with salt and pepper, pour over the salad and toss well.
Cut the CHIKO Classic into cubes. Heat a little olive oil in a pan and fry the CHIKO until golden and lightly crisp on all sides.
In a small bowl, mix the honey or maple syrup with the chilli flakes, lemon juice and a pinch of salt. When the CHIKO is almost done, add the mixture to the pan and toss briefly until the pieces are evenly coated in the glaze.
Divide the salad between plates and top with the warm, sweet and spicy CHIKO.
Enjoy!
