Mediterranean Chickpea & FriChik Salad

This is our Mediterranean Chickpea Salad made hearty enough for dinner. Cubes of Worthington FriChik are browned in a little olive oil until golden, then tossed with chickpeas, cucumber, tomatoes and kalamata olives in a lemon-oregano dressing. A couple of spoonfuls of golden raisins add small sweet bursts that balance the salty olives and feta, and toasted pine nuts bring the crunch.

FriChik has been a staple of vegetarian kitchens for generations. If you’re curious about where it came from, read our short history of Loma Linda, Worthington and Cedar Lake. No FriChik on hand? The recipe notes list several other meat analogues that work just as well.

Mediterranean Chickpea & FriChik Salad

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A hearty Mediterranean chickpea salad with golden-browned FriChik, cucumber, tomatoes, olives, feta, golden raisins and toasted pine nuts in a lemon-oregano dressing. Filling enough for lunch or dinner.

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Prep Time 20 minutes mins

Cook Time 10 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method Notes

Ingredients

  

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Salad

• 3 tbsp pine nuts
• 1 can Worthington FriChik drained, patted dry and cut into 1/2-inch cubes
• 1 tbsp olive oil for browning
• 1 can (15 oz) chickpeas drained and rinsed
• 1 English cucumber diced
• 1 pint cherry tomatoes halved
• 1/2 red onion thinly sliced
• 1/2 cup kalamata olives pitted and halved
• 1/4 cup fresh parsley chopped
• 2 tbsp golden raisins
• 1/2 cup crumbled feta or vegan feta

Lemon-oregano dressing

• 3 tbsp extra virgin olive oil
• 2 tbsp lemon juice fresh
• 1 tsp dried oregano
• 1 clove garlic minced
• 1/4 tsp salt plus more to taste
• black pepper to taste

Method

 

1. Toast the pine nuts in a dry skillet over medium-low heat for 3 to 4 minutes, stirring often, until lightly golden. Transfer to a plate right away so they don’t burn.
2. Add the olive oil to the same skillet and raise the heat to medium-high. Add the cubed FriChik and cook for 5 to 6 minutes, turning occasionally, until golden on several sides. Set aside to cool slightly.
3. In a small bowl or jar, whisk together the extra virgin olive oil, lemon juice, oregano, garlic, salt and pepper.
4. In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, olives, parsley and golden raisins.
5. Add the browned FriChik, pour the dressing over the salad and toss gently to coat. Taste and adjust the salt, pepper or lemon.
6. Top with the crumbled feta and toasted pine nuts. Serve right away, or let it sit for 10 minutes so the flavors can blend.

Notes

Other meat analogues: Loma Linda Tender Bits (drained and lightly pan-seared), Cedar Lake Chick’n Style Pieces, thin seitan strips sautéed with garlic and oregano, or a roasted plant-based chick’n all work in place of FriChik.

Make it vegan: some canned meat analogues contain egg or dairy, so check the label. Use a plant-based chick’n and vegan feta.

Dried fruit swaps: currants, chopped dried apricots or chopped dates work in place of the golden raisins. Keep it to 2 to 3 tablespoons so the sweetness stays in the background.

Storage: refrigerate leftovers in an airtight container for up to 2 days. Keep the pine nuts separate and add them just before serving so they stay crunchy.

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Shopping list

Produce

• 1 English cucumber
• 1 pint cherry tomatoes
• 1 red onion
• 1 bunch fresh parsley
• 1 to 2 lemons
• Garlic

Canned goods and vegetarian foods

• 1 can Worthington FriChik
• 1 can (15 oz) chickpeas
• Kalamata olives

Baking aisle and dried fruit and nuts

• Golden raisins
• Pine nuts

Spices and oils

• Extra virgin olive oil
• Dried oregano, salt and black pepper

Dairy

• Crumbled feta (or vegan feta)