Chickpea and Mango Salad
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Ingredients / Shopping List

I fresh  ripe mango

400g can chickpeas
I small onion
1 small chilli
2 tblsp rapeseed oil
3 – 4  tomatoes
Dressing:
2 tblsp rapeseed oil
1 tblsp wine vinegar
Juice of ½ lemon
1 tsp sugar
Mint leaves

 

Prep Time:   0:15
Cook Time:   0:05
Serves:   4

Prep to Cook:  Chopping board, vegetable knife, frying pan, spatula, mixing bowl, sieve, measuring jug, teaspoon, serving bowl

Prep:  In a measuring jug or deep bowl , cover the tomatoes in freshly boiling water.
Leave for 1 minute and then lifting the tomato with a fork remove their skins
On a chopping board, quarter the tomato and de-seed using a teaspoon. Discard the seeds
Dice the tomato and place in mixing bowl
Peel, slice and dice the onion very finely and add to mixing bowl.  Slice, de-seed and finely dice chilli.
Open can of chickpeas, tip into sieve and rinse with cold water. Dry with kitchen roll paper.
Fry the chickpeas in rapeseed oil until they begin to brown. Add to the mixing bowl.
Slice the mango either side of the stone.  Remove the skin and dice the flesh
Continue to remove as much flesh as possible from the mango and add it to the mixing bowl
Squeeze the remaining stone and skin with your hands to extract juice to add to the mixing bowl
In a measuring jug, combine oil, vinegar and sugar.
Mix well and allow salsa an hour to let the flavours blend.
Serve with other salads, or with sliced meats or fish.

 

Check it out !

Fresh mango needs a concentrated effort to remove all the delicious flesh from around the stone. This salad shows off a range of knife skills. Take care chopping the chilli.

Cooks Know How:  Handing fresh vegetables and fruits requires practice.  This little salad is able to be prepared in an organised way and will not spoil if you take a bit longer than usual to get your knife skills right.  The use of chickpeas means you are adding some protein to the other ingredients making a healthy salad.  Fry them off carefully as they tend to jump around in the fry pan.  Browning the chickpeas brings out a depth of flavour not found in the tinned chickpeas.  Boiling water removes tomato skins by expanding the fluid under the skin and bursting the cells away from the skin.  Skinning and de-seeding the tomatoes keeps the fluid level of the salad lower so that the dressing takes on a more important role.  Tomatoes contain a useful amount of vitamin C and so does the mango flesh.  Mango also provides potassium.  Make sure the diced onion is fine so that it blends into the vegetables and contributes good flavour.  Adding an acid dressing helps the keeping quality of the salad.  

 

Next Time

You could try this recipe with other tinned pulses such as bortolli beans.  You can add extra flavours by chopping coriander or mint leaves and adding them to the salad. 

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