I’ve been trying to get more into eating beans and legumes because they’re so good for you and are a great substitution for meat. One of my favorites is garbanzo beans, also known as chickpeas. They’re part of the legume family and are popular in Italian and Middle Eastern cooking. I created the Garbanzo Bean Salad with Sun-Dried Tomatoes featured below because it’s not only simple to make but wonderfully tangy and satisfying. It’s becoming my go-to potluck dish that everyone raves about.
- ¼ cup red wine vinegar
- 2 Tbsp extra virgin olive oil
- 2 cloves of garlic minced or pressed
- 3 cups cooked garbanzo beans (or canned organic garbanzos drained)
- ¼ cup red onion finely diced
- ¼ cup oil-packed sun-dried tomatoes diced
- 2 Tbsp parsley, finely chopped
- ½ Tsp Celtic or Himalayan sea salt
- In a medium bowl, combine vinegar, oil, and garlic. Stir in garbanzo beans, onion, sun-dried tomatoes, parsley, and salt. Marinate at room temperature for 1 hour or overnight in the refrigerator. Serve at room temperature.
If you’re a big fan of garbanzo beans, like me, you may also want to try my Tuscan Garbanzo Bell Pepper Soup.
My Italian friend Pietro Manca, who owns Zona Italy Skin Care, started a new booth at our local farmer’s market selling authentic Italian groceries. I stopped by the other day and came home with over $100 worth of amazing goodies including sundried tomatoes from Italy. I put some of them in this salad and they’re magnifico! I’m afraid to go back to his booth because I know I’ll buy more!
Garbanzo beans are always a healthy addition to soups and salads because they’re high in protein, fiber, and other important vitamins and minerals. If you don’t eat meat, be sure to combine them with additional sources of protein such as nuts, whole grains, dairy or eggs to make sure you get the full array of amino acids. Garbanzo beans also contain plenty of manganese (supports bone development, wound healing and boosts your metabolism) and folate (aids in cell growth and protects against genetic mutations that cause cancer)
Now I’m wishing I was back on another foodie tour of Italy. While I was there I picked up the wine bottle cork cover and decorated Tuscan tile (seen in the recipe image) in Montecarlo Di Lucca, Tuscany and the dishcloth in Positano.
Do you have a favorite Italian-style salad? What is it? Please leave a comment below.