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–+ servings

Mediterranean Chickpeas Salad with Arugula and Pumpkin

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Dive into this vibrant Mediterranean Chickpeas Salad, a delightful combination of fresh romaine, peppery arugula, and roasted pumpkin, all garnished with hearty chickpeas. This satisfying bowl is dressed in a zesty Mediterranean style featuring olive oil, lemon, and herbs, crowned with a sprinkle of fresh parsley. A spoon of creamy yogurt on the side adds a luscious touch—perfect for an energizing meal any day! Feel free to experiment by adding your favorite nuts or seeds for an extra crunch.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4
Course: Pregnancy-Friendly Food
Cuisine: Lactose-Free, Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 200 g chickpeas
  • 150 g romaine lettuce, chopped
  • 100 g arugula
  • 300 g pumpkin, peeled and diced
  • 50 g fresh parsley, finely chopped
  • 50 ml extra virgin olive oil
  • 30 ml lemon juice
  • 1 tsp garlic powder
  • Salt and pepper to taste
  • 200 g plain yogurt
  • 100 g feta cheese, crumbled optional
  • 50 g sunflower seeds optional

Equipment

  • Baking tray
  • Chef's knife
  • Large mixing bowl
  • Baking paper

Method
 

  1. Preheat your oven to 200°C (400°F).
  2. On a baking tray lined with baking paper, spread the diced pumpkin and drizzle with olive oil, garlic powder, salt, and pepper. Toss to coat evenly.
  3. Roast the pumpkin in the oven for about 25 minutes or until tender and slightly caramelized, turning halfway through.
  4. While the pumpkin is roasting, prepare the salad base by combining the chopped romaine and arugula in a large mixing bowl.
  5. Once the pumpkin is done, remove from the oven and let it cool for about 5 minutes.
  6. Add the roasted pumpkin and chickpeas to the salad bowl.
  7. In a separate small bowl, whisk together the olive oil and lemon juice, then pour over the salad. Gently toss to combine.
  8. Add the finely chopped parsley and toss again.
  9. Serve the salad in individual bowls, topped with a generous spoonful of yogurt on the side. Enjoy your fresh creation!

Nutrition

Calories: 350kcalCarbohydrates: 35gProtein: 12gFat: 18gSodium: 300mgPotassium: 650mgFiber: 10gSugar: 7gVitamin A: 550IUVitamin C: 25mgCalcium: 150mgIron: 3mg

Notes

If you don't have pumpkin, feel free to substitute with sweet potato or butternut squash for a similarly sweet flavor.
For a different twist, add roasted nuts or seeds like almonds or pumpkin seeds for a satisfying crunch.
This salad is best enjoyed fresh, but you can store leftovers in the fridge for up to two days. Just keep the yogurt separate to prevent sogginess. Get creative and make it your own!

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