Saturday, April 13, 2013

Recipe for Tomato, Pepper, and Garbanzo Salad with Sumac

Tomato and Garbanzo Salad
A delicious salad with marinated garbanzo beans, tomatoes, bell pepper, and a generous amount of parsley!

(Updated with new photos and slight tweaks to the recipe; April 2013.)   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 Sumac, which I think always adds flavor to ingredients like this.

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.

And just for the fun of it, here is the original one-and-only photo of this recipe from 2006!


Tomato, Pepper, and Garbanzo Salad with Sumac
(Makes four servings; recipe adapted from Sunset Magazine.)

Ingredients:
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)

Instructions:
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, sprinke with Sumac (if using) and serve immediately.


South Beach Suggestions:
This salad would be a perfect lunch dish for any phase of the South Beach Diet. If you want to use it 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.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Salad Ideas with Garbanzo Beans:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
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
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)  

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Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
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22 comments:

Alanna said...

My kinda salad! With less oil for the Weight Watchers ;-)

doodles said...

another keeper from Kalyn's Kitchen!! and since I'm off to California next month I will look forthe salt w/herbs
thanks

Kalyn said...

Alanna, I will allow you to use less oil if you insist! But this was only about 10 fat grams per serving, which I thought was not bad.

Doodles, you must try the rosemary salt. I simply can't rave enough about it. I know when mine runs out, I'll be ordering some online. I'm not quite sure what to do with the lavender salt yet. I haven't really cooked with lavender, but the salt tastes great.

Utah has a product that's a locally produced salt which is coarse, and I'm thinking I might try making my own rosemary salt for Christmas presents, that's how taken with it I am.

Tanna said...

I love salads like this one and find very little oil is really needed with lots of herbs.

sher said...

Wonderful---and you get to use some tomatoes! I've just harvested a big bowl of mine and need ways to use them. Thanks!

Kalyn said...

Tanna, I'm sure you could get by with less oil if you wanted.

Sher, I wish I had a big bowl of tomatoes. So far I only have a few. I'm having some friends for dinner on Thursday so I'm hoping to have 4-5 ripe ones by then.

Chérie said...

Kalyn, your recipe sounds great, perfect during the heat of the summer.

I saw what you wrote about the lavender salt and thought I'd pass along this Cantaloupe Salad recipe a friend sent me:

1/4 tsp. lavender salt
1 tsp. rice vinegar
2 tsp extra virgin olive oil
2 tbsp. fresh tangerine or orange juice
1 tbsp. minced shallot
2 cantaloupes

I actually haven't tried it yet, but it sounds wonderful and faily healthy. My sister-in-law recently got married and had lavender for her flowers and color, so we threw her a lavender-themed shower. You don't have to use much and it adds a nice flavor- we used it in lemonade, a salad dressing, cookies and even in the cheese fondue.

Now I am as taken with lavender as you are with your rosemary salt, enough so I'm thinking about using it in Christmas presents, too :)

Kalyn said...

Cherie, thanks for the recipe. It sounds really good. I like the idea of using the lavendar salt with fruit.

Sumitha said...

Wow now this is a wonderful combo for a salad and it has tons of nutrients too!

Nerissa said...

mmmm I love salads like that. Now if I could only convince Da Frog.

It's hot here, too, in France. My Frogger-in-law was sheepish for not cooking in 35° Celsius (95°F) and only serving cold leftovers. I think he's insane. Who could eat anything but cold food on a hot day?

Fran said...

This sounds wonderful. I'm with you on the parsley. I always use more than a recipe calls for since I love the fresh taste. The rosemary salt sounds great. Can't wait to hear how you use the lavender version.

Catherine said...

that looks like the perfect salad for hot weather!

Ruth said...

I love this kind of salad. I've been making it for years and when I have people over for brunch, that's the first one they look for. I usually use cilantro/coriander and sometime basil as my herb of choice.

Tina said...

Hi Kalyn, this looks like a great dish. I am trying to watch my Carbs/Protien/Fat at the fitday website. So I was wondering if you knew the nutrition information for this recipe and how many cups the recipe makes in total. Sorry to be a bother! Thank you!

Kalyn said...

Tina, I would guess that the recipe made about 4 cups, but since I've already eaten it, I can't be sure. As far as the nutritional information, one of the reasons I chose South Beach was because I didn't want to have to calculate the nutritional information for everything I put in my mouth. I know that works for a lot of people, and more power to them for doing it, but it's not something I know how to do or want to. I do think there are a number of online sites where you can put in the ingredients and it will calculate it for you.

Your Mother said...

if you wanna make a hot indian/mediterranean version with the same basic flavor except hotter saute onions and peppers and tomatoes in ghee/butter and add any of the following: cumin, paprika, hot pepper, ginger, fenugreek

Kalyn said...

That sounds interesting.

ASen said...

Tried a variety of this with tamarind paste and coriander paste.. tastes wonderful

Lydia (The Perfect Pantry) said...

I'm already planning ahead to 2014, the year I learn to love chickpeas in something other than hummus. For sure I will try this salad, as all of the flavors in it really sing to me.

Kalyn Denny said...

Lydia, I think marinating the chickpeas like this might help you learn to like (if not love) them!

zerrin said...

This is a great salad for coming hot days here. It is refreshing with veggies and nutritious with chickpeas. I do love the tangy flavor of sumac in it. YUM!

Kalyn Denny said...

Thanks Zerrin! I did love the sumac on this.

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