As a kid, you wouldn’t have caught me eating antipasto at any large Italian gathering. Easter, Christmas or Thanksgiving without a doubt had a table spread filled with salted, cured meats like guanciale or prosciutto, small jars of pepperoncini, and of course ceci ceci salad.
Ceci ceci or chickpea salad is a traditional cold salad that can be eaten as part of antipasto. Antipasto is the first course of an Italian meal. Ceci ceci salad consists of chickpeas, olives, peppers, onion, garlic and olive oil. You can add parsley or other ingredients depending on your preference.
Looking back, ceci ceci bean salad was one of the most nutritious dishes on the table and of the entire menu. Italians know how to pair fresh vegetables and seasonal flavors together. Ceci bean salad is just that.
Now as a dietitian and recipe developer, I can appreciate the simplicity and nourishing nature of this dish. I make this for myself at least twice a month for my lunch meal prep.
This salad screams nutrient-dense. Chickpeas contain fiber, about 10 grams per serving. The olives and olive oil provide healthy omega-3 fatty acids. You even get natural saltiness from the olives. Adding red pepper provides tons of vitamin C, fiber and a pop of color. A dietitian’s dream.
Sometimes I add pasta or canned fish for a heartier lunch but when I make this traditionally I omit it because I want to keep the integrity of the salad. My mom would tell me it’s not ceci bean salad with canned/tinned fish so for the purposes of the recipe, I left it out. But hey — protein and tin fish are in.
Want more healthy Italian recipes? Explore nourishing dishes from Appetito.
“Ceci Ceci” Chickpea Bean Salad
4
servings10
minutesIngredients
1 can 1 low salt or no salt added canned chickpeas, drained and rinsed
1/4 1/4 red onion, diced
1 1 red bell pepper, diced
1/4 cup 1/4 pitted black olives, drained and sliced
3 3 cloves of garlic, minced
1 tbsp. 1 olive oil
1 tbsp. 1 oregano
1/4 tsp. 1/4 salt
1/4 tsp. 1/4 black pepper
Directions
- Drain and rinse chickpeas.
- Dice red onion, bell peeper. Mince garlic.
- In a large bowl, add chickpeas, red onion, bell pepper and garlic.
- Drain olives and slice in half. Add to large bowl.
- Drizzle olive oil, oregano, salt and pepper to chickpea mixture.
- Mix so it’s evenly combined.
- Enjoy after making or set in the fridge for 2 hours to chill.
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