Turkish Chickpea Salad

Take your summer meal preparation to the next level with this delicious 20-minute inspired Turkish Chickpea Salad.

You may not feel like cooking during the summer, but if you know it will last for a week you are willing to prepare something in 10-15 minutes. This vegan chickpea and Turkish salad will be perfect for you.

This is a recipe inspired by Turkish food, but with my own twist. It may not be 100% authentic.

This recipe is still amazing. This recipe is packed with nutrients and flavor that not only tastes great but will be good for your health as well!

This is a great way to prepare meals for the entire summer, or even for get-togethers and cookouts!

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Why you'll love this dish

Recipe Ingredients

Gather your ingredients

• Chickpeas This simple ingredient is perfect for texture variations and protein.
• Olive Oil You will be using the oil to make a sauce and you want it to be healthy.
• Onions -- We use sweet onions in this recipe. This recipe is a twist on the sumac onions that are usually made with red onions. However, since we're cooking sweet onions we will use them.
• Sun Dried Tomatoes- We use sun dried tomatoes in oil to add more flavor.
• Garam Masala is not a Turkish staple, but the flavors of garam masala go perfectly with this recipe.
• Sumac is a wonderful spice we recommend you add to your spice cupboard. It adds a sweet and tangy note to dishes.
• Red Wine Vines -- we add red wine vinegar to the sauce because it has a smoky note that goes well with the dish.

Below is a recipe card with a list of all the ingredients and their measurements.

Substitutions & Variations:

• Chickpeas -- You can also use white beans, but the texture is not as good. I'll keep mine. You can also add or use bite-sized pieces of cauliflower.
• Olive Oil- Grapeseed oil or Avocado oil are good alternatives.
• Onions You can use red onion for this dish. However, during cooking red onions will turn gray, which may not look very appetizing.
• Sun Dried Tomatoes- If you have hydrated the dried tomatoes, then they can be used. There will be some differences in flavor.
• Red Vinegar Apple cider vinegar or balsamic would be substitutes for this
• Stretch This Meal - Feel free to add extra vegetables such as carrots, celery or tofu to this. If you prefer mushrooms or tofu to the meal then that would also be an option. This mixture can be served over rice, noodles or tortillas.

Instructions for a vegan Turkish chickpea Salad:

Step 1. Step 1. In a large pan, heat oil over medium-high heat. Add the chickpeas. Stir the chickpeas for one minute to coat them in oil. Add spices, and cook chickpeas for 5 minutes or until they are fragrant and red. Pour the chickpeas into a large mixing bowl, removing all spices from the pan.

Step 2. Step 2. Add the remaining oil to the same skillet and heat it on medium. Add the garlic and onions. Stir often and cook until the onions and garlic are fragrant, 3-4 minutes.

Step 3. Step 3. Add the red peppers and sundried tomatos. Stir and cook for two minutes.

Step 4. Step 4. Add red wine vinegar, remaining spices and let cool. Stir well.

Step 5. Step 5.

Step 6. Step 6. Serve warm or cold.

FAQs about Recipes:

Other vegan salad recipes to consider:

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Frequently Asked Questions

How can a plant-based diet improve your health?

Many health benefits can be derived from a plant-based diet. There is a link between eating more plant-based foods, and less animal products, and a lower risk of developing certain chronic diseases, such as stroke, heart disease, diabetes, stroke, or certain types of cancer. Plant-based diets contain vitamins, minerals, antioxidants, and other beneficial compounds that can help protect against inflammation and oxidative damage. Because of the abundance of dietary fibre, eating plenty of vegetables, fruits, beans, and legumes has been proven to be beneficial. It feeds gut bacteria, maintains digestive health, and is a great way to get enough. Plant-based meal plans are usually low in saturated fats, which may help improve cholesterol levels in the blood. A number of studies have found that plant-based diets can reduce the symptoms of anxiety and depression. Adopting a combination of plant-based proteins and healthy fats found in things like nuts or avocados can also help promote long-term satiety between meals.

Can you still eat out in restaurants when you are on a plant-based eating plan?

Many restaurants now offer vegetarian options. Many vegan restaurants have opened in major cities and communities and offer delicious, healthy options. Most mainstream restaurants have vegetarian-friendly options. There is still plenty to choose from when you are looking for a restaurant that serves a plant based diet. You should look for recipes that feature vegetables and legumes like tofu, tempeh or seitan. Instead of using mayonnaise, high in saturated fat dressings or mayonnaise, use vinegar and healthy oil. Do not be afraid to ask your server whether certain items can be made vegan.

Additionally, consider researching vegan cookbooks in advance for ideas about what proteins can replace meats and rich sauces. Most restaurants are very accommodating to guests that eat a plant-based diet and will do their best to accommodate the customer's needs. You can enjoy eating out with a plant-based menu if you do your research and have some creativity.

How much meat is OK on a plant-based diet?

Plant-based diets do not permit any amount of meat. This lifestyle excludes all animal products such as meat, fish, or poultry. Many vegan substitutes are available that offer the same taste and texture, but without any animal products. Tofu, seitan (wheat flour), tempeh, fermented soybeans, and mock duck made of mushrooms can all mimic traditional meat dishes. Vegetarian hamburgers made with black beans or quinoa taste just like beef burgers. Coconut bacon strips or eggplant bacon bits, tofu mayo and veggie hot dog made with seasoned-textured soy proteins are other tasty vegan alternatives. These options are perfect for those looking to make the transition to a plantbased diet.

What can I eat instead of meat for protein?

Protein is an essential part of a healthy diet. You can find it in both animal and plant-based foods. Common plant-based protein sources include legumes, nuts and seeds, grains, oats, quinoa, tofu, tempeh, beans, lentils, seitan (wheat gluten), and hemp seeds. A high level of antioxidants can be found in many vegetables and fruits which can offer anti-inflammatory benefits. Some dairy substitutes, such as almond or oat milk, are fortified with proteins, making a great plant-based alternative to cow's milk. Alternatives like nutritional yeast and pumpkin seeds can be used to add a creamy flavor to dishes, while providing more micronutrients as compared with their animal-based counterparts. Vegan protein powders for smoothies and shakes are great options for adding nutrition without having to eat animal products.

Can a plant based diet be dangerous?

While many people have reported health benefits from switching to a plant-based lifestyle, there are risks involved in any type of diet. When switching to a plant-based diet, it is important to ensure that proper vitamin and mineral intake is taken, including B12, iron and zinc. A diet lacking in these essential nutrients can lead to health issues and deficiencies. In addition, living a vegan/plant based lifestyle may mean that you are unable to consume the valuable protein found in eggs and dairy. This could affect your muscle maintenance. Plant-based diets should be adjusted to meet individual needs. If necessary, a nutritionist or doctor can be consulted.

Statistics

• Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
• According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

who.int

• Diabetes

pcrm.org

• Weight Loss


• Plant-Based Diets & Omega-3 Fatty acid

health.harvard.edu

• What is a plant-based diet and why should you try it? - Harvard Health

ncbi.nlm.nih.gov

• Effects of Plant Based Diets on Weight Status: a Systematic Review - PMC


• Professionals in healthcare can now rely on plant-based nutrition.

How To

How to navigate social situations while on a plant-based diet?

The transition to a plantbased diet will require you to adapt to social situations. Be proactive before going out for dinner to ensure that you don't compromise your dietary preferences while still enjoying tasty meals. Check the menu options before you go. Some restaurants are more accommodating to vegetarians than others. Vegetarians can choose from Indian or Japanese cuisines.

If you are able to order at the venue that is suitable for vegans please have a friendly conversation with your friends and family about the food you prefer. This will prevent awkward questions or confusions regarding your dietary restrictions. Have faith in the chef by trusting their judgment when crafting vegan dishes; chat with them if necessary so that they can better understand how to accommodate your needs best.

Be sure to bring healthy snacks and drinks for those who are not familiar with vegan food. Recognize even the smallest gestures regarding vegan cooking as your non-vegan family members begin to incorporate plant-based recipes into their lives.

It can be difficult to navigate social situations while following a vegan diet. Eventually, it becomes second nature; every effort put in results in gradual improvements, so start small and have faith in yourself!

Resources:

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