Chickpea Salad Recipe

This refreshing and easy-to-make chickpea salad combines the crunch of fresh vegetables with the tangy flavor of lemon and olive oil. It’s a nutritious and satisfying dish perfect for lunch or as a side dish.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
- 1 cucumber, diced
- 2 medium tomatoes, diced
- 1 small red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- Salt and pepper to taste
Instructions:
1. Prepare the Ingredients:
- Drain and Rinse Chickpeas: Drain and rinse the chickpeas if using canned.
- Dice the Vegetables: Dice the cucumber and tomatoes. Finely chop the red onion and cilantro.
2. Mix the Salad:
- Combine Ingredients: In a large bowl, combine the chickpeas, diced cucumber, tomatoes, red onion, and chopped cilantro.
- Dress the Salad: Drizzle the olive oil and lemon juice over the salad. Season with salt and pepper to taste.
3. Toss and Serve:
- Mix Well: Toss everything together until the salad is well-coated with the dressing.
- Serve Immediately: Serve the salad immediately, or let it chill in the refrigerator for about 30 minutes to allow the flavors to meld.
Tips:
- Optional Additions: Add crumbled feta cheese, diced avocado, or sliced olives for extra flavor and texture.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days. The salad may become more flavorful as it marinates.
- Variations: Substitute cilantro with parsley or mint for a different herb flavor.
Benefits of This Recipe:
- High in Protein: Chickpeas are an excellent source of plant-based protein, making this salad a great option for vegetarians and vegans.
- Rich in Fiber: The chickpeas and fresh vegetables provide a good amount of dietary fiber, supporting digestive health.
- Vitamins and Minerals: The salad is packed with vitamins A and C from the tomatoes and cucumber, and iron from the chickpeas.
- Healthy Fats: Olive oil adds healthy monounsaturated fats, which are beneficial for heart health.
- Low in Calories: This salad is low in calories yet filling, making it perfect for weight management.
Nutritive Value (Approximate per Serving):
- Calories: 220 kcal
- Protein: 8g
- Fat: 10g
- Saturated Fat: 1.5g
- Carbohydrates: 26g
- Dietary Fiber: 7g
- Sugars: 5g
- Vitamins and Minerals:
- Vitamin A: 15% of the Daily Value (DV)
- Vitamin C: 25% of the DV
- Iron: 15% of the DV
- Calcium: 6% of the DV
Enjoy this nutritious and delicious chickpea salad as a refreshing and wholesome meal or side dish!
May 27, 2024
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