This recent and flavorful salad combines juicy rooster, chickpeas, olives, and veggies in a vibrant lemon dressing for a satisfying Mediterranean-inspired meal.
Mediterranean Hen Salad is summer season in a bowl. This vibrant salad combines juicy rooster, hearty chickpeas, tangy olives, and crisp veggies for a taste explosion in each chew. Tossed in a zippy lemon dressing, it’s a satisfying and nutritious meal that’ll transport your tastebuds to the sunny Mediterranean shoreline.
In regards to the Recipe
When you love daring, recent flavors and hearty salads that double as a meal, this Mediterranean Hen Salad must go in your menu pronto. Each forkful delivers a scrumptious mixture of textures and tastes from the savory rooster, creamy chickpeas, briny olives, and crunchy veggies. The intense lemon dressing ties all of it collectively fantastically.
Why You’ll Love This Recipe
There’s a lot to like about this colourful salad. The mix of lean protein, fiber-filled chickpeas and veggies, and zesty lemon dressing make it insanely satisfying but gentle. Plus, it’s extremely versatile—load it up together with your favourite crunchy veggies, sprinkle on creamy feta, or serve it over greens. Better of all, you may make a giant batch to have lunches prepped for days.
Mediterranean Hen Salad
Cooking Ideas
For tender, juicy rooster, make sure to not overcook it. Let the items gently sizzle within the pan till simply cooked by. And don’t skip soaking the chickpeas—it helps soften them up in order that they’re delightfully creamy inside. Lastly, go straightforward on the salt earlier than tasting—the olives and feta (if utilizing) already add nice brininess.
Serving and Storing Ideas
This salad retains fantastically for 3-4 days within the fridge, making it ideally suited for meal prep. Simply portion it into containers and seize one each time starvation strikes. I like to recommend serving it over greens or with crusty bread to take in all these scrumptious juices. For a heartier meal, pair it with roasted potatoes or Pita bread. Complete prep time is about half-hour, and this salad makes 4 beneficiant servings.
Related Recipes
- Greek Hen Salad
- Mediterranean Tuna Salad
- Chickpea Shawarma Salad
- Italian Chopped Salad
- Fattoush Salad
Nutrient Advantages
Not solely is that this Mediterranean salad extremely tasty, but it surely’s additionally full of vitamins. The rooster offers lean protein to maintain you glad, whereas the chickpeas provide a hearty dose of fiber and plant-based protein. You’ll additionally get nutritional vitamins A and C from the veggies, wholesome fat from the olives and olive oil, and a burst of antioxidants from the lemon juice.
Mediterranean Hen Salad
This recent and flavorful salad combines juicy rooster, chickpeas, olives, and veggies in a vibrant lemon dressing for a satisfying Mediterranean-inspired meal.
Components
- 2 Hen Thighs (boneless)
- 2 tsp Olive Oil
- 200 gms Chickpeas (soaked for six to eight hours in barely salted water)
- 1/4 cup Inexperienced Olives (pitted, chopped)
- 2 to three Cherry Tomatoes (chopped)
- Salad Leaves (half a bunch)
- 4 to five tsp Lemon Juice
- Salt as per style
- Black Pepper Powder (as per style)
Elective:
- 1 Carrot (diced)
- 1 Purple Onion (diced)
- 1/2 cup Feta Cheese (crumbled)
- 1 Cucumber (small, diced)
Directions
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Pound the rooster utilizing a rolling pin till it’s 1/4 inch thick. Minimize them into bite-sized items.
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Rinse and drain the chickpeas.
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Sprinkle salt and black pepper powder on the rooster.
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Warmth oil in a nonstick pan over medium flame.
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Add the rooster and prepare dinner for about 10 to fifteen minutes, turning a couple of times.
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Take away and switch to a plate.
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Add the chickpeas, tomatoes and olives to the identical pan.
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Prepare dinner for two to three minutes.
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Sprinkle salt and pepper powder.
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Switch to a big serving bowl.
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Add the salad leaves, lemon juice and rooster items.
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Toss properly and serve.
Continuously Requested Questions
Can I exploit canned chickpeas as an alternative of soaking dried ones?
Absolutely. Utilizing canned chickpeas is a good shortcut. Simply remember to drain and rinse them properly earlier than including to the salad. The feel could also be barely completely different than soaked chickpeas, however they’ll nonetheless be scrumptious.
What different veggies would work properly on this salad?
So many veggies could be incredible additions. Strive diced cucumber, shredded carrots, sliced radishes, chopped bell pepper, thinly sliced purple onion, or artichoke hearts. Simply add whichever recent, crunchy veggies you take pleasure in.
Can I make this salad vegetarian or vegan?
Sure, simply omit the rooster and it turns into a scrumptious vegetarian or vegan salad when ready with no cheese. For further protein, you might add some cooked quinoa or further chickpeas.
How lengthy does the lemon dressing hold?
The lemon dressing will be saved within the fridge for as much as 5 days. Simply give it a stir earlier than drizzling over the salad because the olive oil could solidify barely when chilled.
What protein would you suggest as an alternative of rooster?
When you’d like to combine it up, this salad could be incredible with shredded rotisserie turkey, seared ahi tuna, grilled shrimp, and even hard-boiled eggs instead of the rooster. Get artistic together with your favourite protein.
