Mediterranean Chickpea & Salmon Salad

I love legumes any time of year. In the winter, I enjoy them mashed or in soups and stews; in the summertime, I’m very partial to legume salads like this one.

Alas, many people rarely eat legumes. In some cases, that may be because they don’t tolerate them (rest assured: some intestinal gas is normal when you eat fiber-rich foods, and the more beans you eat, the less you’ll toot — unless you have severely disrupted gut microbes (“dysbiosis”). if that’s you, I suggest you book a free call with me to find out how I can help restore peace to your digestive tract.)

Others simply forget to include legumes in their diet, even though they like and tolerate them. This recipe is for you!

So why the hard sell on legumes?

Well, for this recovering carbophobe, one of the main attractions of lentils, beans, and chickpeas is that they offer delicious, starchy comfort — still a thrill after years of carbohydrate restriction to manage my glucose levels (which didn’t work — but that’s a story for another time…).

Moreover, their evidence-based health benefits are manifold. Legumes:

1. Are rich in nutrients, such as plant-based protein (making them an important part of vegetarian and vegan diets), dietary fiber (which can aid digestion and help maintain a healthy gut), and vitamins and minerals such as B vitamins (including folate) and minerals such as iron, magnesium, potassium, and zinc

2. Support cardiovascular health: The soluble fiber in legumes helps reduce LDL (“bad”) cholesterol; potassium and magnesium in legumes help regulate blood pressure; and the antioxidants and phytochemicals in legumes have anti-inflammatory properties, which can protect against heart disease.

3. Aid in blood sugar control: The low glycemic index of legumes helps stabilize blood sugar levels, making them beneficial for people with diabetes. The fiber content slows down the absorption of sugar, preventing spikes in blood glucose.

4. Support digestive health: The high fiber content in legumes promotes healthy digestion and prevents constipation. The fiber also supports a healthy gut microbiome by acting as a prebiotic, nourishing beneficial gut bacteria.

5. May reduce cancer risk: Legumes contain various bioactive compounds, such as antioxidants, phytochemicals, and saponins, which are thought to have anti-cancer properties. Regular consumption of legumes is associated with a lower risk of certain cancers, including colorectal cancer.

6. Support bone health: Legumes are a good source of calcium, magnesium, and other nutrients that are needed for healthy bones. They help in maintaining bone density and preventing osteoporosis.

7. Sustainable and affordable: Legumes are environmentally friendly crops that need relatively little water and fertilizer to grow. They are also fairly inexpensive, making them an affordable option for a healthy diet.

8. Versatile: Legumes can be incorporated into a wide variety of dishes, from soups and stews to salads and snacks. Their versatility makes it easy to include them in your daily diet. They are a staple in many world cuisines, each using them in unique and delicious ways. (Hmmm, I feel an “Around The World in 80 Beans” recipe collection coming on…)

About this recipe

True to most Mediterranean dishes, this salad is highly versatile. I added salmon and eggs as without them, a serving of this salad would provide only 14 grams of protein — about half of what the average adult needs per meal.

If you plan to serve it as a side with meat or fish, then it’s fine to omit the salmon & eggs. If you don’t like salmon, feel free to add cooked shrimp, flaked tuna, or meatballs. Vegetarians can omit fish, and vegans can leave out the eggs and feta cheese, though I do recommend adding some other type of plant protein like finely cubed tofu (ideally extra-firm or baked).

Despite being a cool and crunchy salad, it’s entirely made with cooked ingredients; this helps it keep longer in the fridge (fresh ingredients like cucumber or tomatoes get soggy after 12-24 hours), and also makes it suitable for anyone who has a suppressed immune system and has been advised to avoid raw food.

Lastly, if you really can’t tolerate legumes, you can replace them here with 3/4 lbs of small, potatoes (I love baby Gold potatoes) that you have cooked and chilled before using. Cooking & chilling potatoes prompts the formation of “resistant starch,” a type of starch that both helps to keep blood sugar levels stable as well as being a prebiotic feast for your gut microbes.