Looking for a refreshing and nutritious dish? This chickpea salad recipe is just what you need! Bursting with flavors and textures, this salad combines chickpeas with fresh vegetables and a zesty dressing to create a delightful meal. Perfect for lunch or as a side dish, it’s easy to prepare and can be customized to suit your taste. Let’s dive into this delicious and healthy recipe!
Ingredients
– 1 can (15 oz) chickpeas, drained and rinsed
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 bell pepper, diced
– 1/4 red onion, finely chopped
– 1/4 cup fresh parsley, chopped
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Servings and Cooking Time
This recipe serves 4. Preparation time is approximately 15 minutes, and there is no cooking time involved.
Nutritional Value
Each serving (1/4 of the salad) contains approximately 220 calories, 10g protein, 12g fat, 20g carbohydrates, and 6g fiber. Note that these values are based on one serving for one person.
Step-by-Step Cooking Process
- Gather all ingredients and tools.
- Rinse and drain the canned chickpeas.
- Dice the cucumber and bell pepper.
- Halve the cherry tomatoes.
- Finely chop the red onion.
- Chop the fresh parsley.
- In a large bowl, combine chickpeas, tomatoes, cucumber, bell pepper, onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss gently.
- Let the salad sit for 5-10 minutes before serving to allow flavors to meld.
Alternative Ingredients
You can easily substitute canned chickpeas with cooked dried chickpeas. Additionally, feel free to replace vegetables based on your preference, such as using corn or avocado instead of bell pepper.
Serving and Pairings
This chickpea salad pairs wonderfully with grilled chicken or fish. It also makes a great side for barbecue meals or can be served on a bed of greens for a light lunch.
Storage and Reheating
Store any leftovers in an airtight container in the fridge for up to 3 days. The salad is best served fresh, but it can be enjoyed cold. It’s not recommended to freeze due to the texture of the vegetables.
Cooking Mistakes
- Don’t skip rinsing the chickpeas to remove excess sodium.
- Be careful not to over-dress the salad; start with a little and add more if needed.
- Ensure all vegetables are cut uniformly for even mixing.
- Letting the salad sit too long before serving can make it soggy.
- Don’t use old or wilted vegetables for the best flavor and texture.
Helpful Tips
- For added protein, consider adding feta cheese or grilled shrimp.
- Experiment with herbs like mint or dill for a unique flavor profile.
- Use fresh lemon juice for the best taste.
- Adjust the seasoning based on your personal preference.
FAQs
Can I make this salad ahead of time?
Yes, you can prepare the salad a few hours in advance. Just keep the dressing separate until you’re ready to serve to maintain freshness.
Is this salad vegan?
Yes, this chickpea salad is entirely vegan and gluten-free, making it suitable for various dietary preferences.
How can I make this salad spicier?
You can add diced jalapeños, red pepper flakes, or a dash of hot sauce to increase the heat of the salad.
What other vegetables can I add?
Feel free to customize with any vegetables you enjoy, such as carrots, zucchini, or radishes.
How long will this salad last in the fridge?
This salad will last for up to three days in the fridge, but it’s best enjoyed fresh for optimal flavor.
Conclusion
This chickpea salad recipe is a versatile and delicious dish that can be enjoyed on its own or as a side. With its quick preparation and nutritious ingredients, it’s a winner for meal prep or a refreshing addition to any meal. Enjoy the vibrant flavors and health benefits in every bite!
Chickpea Salad
Ingredients
- 1 can 15 oz chickpeas, drained and rinsed
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1 bell pepper diced
- 1/4 red onion finely chopped
- 1/4 cup fresh parsley chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Gather all ingredients and tools.
- Rinse and drain the canned chickpeas.
- Dice the cucumber and bell pepper.
- Halve the cherry tomatoes.
- Finely chop the red onion.
- Chop the fresh parsley.
- In a large bowl, combine chickpeas, tomatoes, cucumber, bell pepper, onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss gently.
- Let the salad sit for 5-10 minutes before serving to allow flavors to meld.
