Chickpea and Tomato Salad with Grilled Chicken is a delightful dish that perfectly balances flavors and textures while packing a nutritious punch. This salad is not just a meal; it’s an experience that transports you to a sunlit Mediterranean patio with every bite. With tender grilled chicken nestled amongst hearty chickpeas and juicy cherry tomatoes, this dish is ideal for a light lunch or dinner. The addition of fresh sage and a tangy balsamic dressing elevates it to a new level of deliciousness. Let’s dive into how to create this vibrant salad that celebrates wholesome ingredients.

The Upside of Chickpea and Tomato Salad with Grilled Chicken

This Chickpea and Tomato Salad with Grilled Chicken is packed with protein from the chicken and chickpeas, making it a fulfilling meal. The chickpeas provide a great source of fiber, which is essential for digestion, while the cherry tomatoes bring a refreshing burst of flavor. Plus, the extra virgin olive oil and balsamic vinegar dressing adds healthy fats and a zesty kick. Not to mention, this salad is incredibly versatile, easy to prepare, and perfect for meal prep or a quick weeknight dinner.

Ingredient Notes

1 cup barley (uncooked): Barley offers a chewy texture and nutty flavor that complements the other ingredients beautifully.
12 ounces chicken fillet: Tender and juicy, grilled chicken fillets are the star protein in this salad.
2 tablespoons extra virgin olive oil: This high-quality oil enhances flavor while providing healthy fats.
1 cup cherry tomatoes, halved: Sweet and juicy, these tomatoes add a fresh, vibrant element to the dish.
2 cups chickpeas, pre-cooked: Chickpeas are hearty and filling, providing both protein and fiber.
Fresh sage, bunch: The aromatic sage adds an earthy flavor that pairs well with the other ingredients.
3 tablespoons balsamic vinegar: This tangy vinegar adds depth and a hint of sweetness to the dressing.
Salt and pepper: Essential seasonings that enhance the overall flavor of the salad.

What’s in the Gear List

Grill or Grill Pan: For perfectly grilled chicken with those lovely char marks.
Mixing Bowl: To combine all the ingredients effortlessly.
Measuring Cups and Spoons: For precise ingredient measurements, ensuring the right balance of flavors.
Knife and Cutting Board: Essential for chopping the chicken and vegetables.
Serving Plate: To beautifully present your Chickpea and Tomato Salad with Grilled Chicken.

Cook Chickpea and Tomato Salad with Grilled Chicken Like This

Step 1: Prepare the Barley

Start by cooking the barley according to the package instructions. Typically, this involves rinsing the barley, then boiling it in water until tender. Once cooked, drain any excess water and set aside to cool.

Step 2: Grill the Chicken

Preheat your grill or grill pan over medium-high heat. Drizzle the chicken fillets with 1 tablespoon of extra virgin olive oil, and season with salt and pepper. Grill the chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F. Once done, remove from the grill and let it rest for a few minutes before slicing.

Step 3: Combine the Salad Ingredients

In a large mixing bowl, combine the cooked barley, halved cherry tomatoes, and pre-cooked chickpeas. Gently toss to combine these ingredients.

Step 4: Make the Dressing

In a small bowl, whisk together the remaining tablespoon of olive oil, balsamic vinegar, fresh sage (finely chopped), and additional salt and pepper to taste. This dressing will bring all the flavors together.

Step 5: Assemble the Salad

Pour the dressing over the barley mixture and toss until everything is well coated. Slice the grilled chicken and place it on top of the salad. For an extra touch, you can garnish with additional sage leaves or a sprinkle of feta cheese if desired.

Year-Round Variations

Add diced cucumbers for a refreshing crunch.
Incorporate roasted red peppers for a smoky flavor.
Substitute grilled shrimp for the chicken for a seafood twist.
Use quinoa instead of barley for a gluten-free option.
Add avocado for creaminess and healthy fats.

Chef’s Rationale

This Chickpea and Tomato Salad with Grilled Chicken showcases the power of simple, fresh ingredients. The combination of the nutty barley, tender chicken, and sweet tomatoes creates a salad that is not only satisfying but also colorful and inviting. The dressing is light yet flavorful, enhancing the ingredients rather than overpowering them. By using pre-cooked chickpeas, you save time without sacrificing nutrition, making this dish perfect for busy weeknights.

Store, Freeze & Reheat

To store leftover Chickpea and Tomato Salad with Grilled Chicken, place it in an airtight container in the refrigerator. It will stay fresh for up to three days. However, it’s best to store the dressing separately to prevent the salad from becoming soggy. If you want to freeze it, do so without the dressing and grilled chicken, as they do not freeze well. When ready to eat, thaw in the refrigerator overnight and enjoy cold or reheat gently in a pan.

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That’s a Wrap

In summary, the Chickpea and Tomato Salad with Grilled Chicken is an ideal choice for anyone looking for a nutritious and flavorful meal. With its vibrant colors and delightful textures, it’s sure to please the palate. Whether you’re enjoying it on a sunny picnic or a cozy dinner at home, this salad is a wonderful way to celebrate fresh ingredients and healthy eating. So grab your ingredients, fire up the grill, and treat yourself to this refreshing salad that’s as satisfying as it is nourishing.

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