Here is a delightful chickpea salad recipe that combines vibrant vegetables and protein-packed chickpeas for a nutritious meal. This salad is not only easy to make but also bursting with flavor, making it a perfect choice for lunch or a light dinner. Enjoy the freshness and health benefits in every bite!
Ingredients
– 1 can (15 oz) chickpeas, drained and rinsed
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/4 red onion, thinly sliced
– 1 bell pepper, diced
– 1/4 cup parsley, chopped
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Feta cheese (optional)
Servings and Cooking Time
This recipe makes 4 servings. Preparation time is 15 minutes, and there is no cooking time required.
Nutritional Value
Each serving (approximately 1 cup) contains:
– Calories: 220
– Protein: 9g
– Fat: 10g
– Carbohydrates: 28g
– Fiber: 7g
This nutritional information is based on one serving for one person.
Step-by-Step Cooking Process
1. Start by rinsing the chickpeas under cold water and draining them well.
2. In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, and bell pepper.
3. Add the thinly sliced red onion and chopped parsley to the bowl.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
5. Pour the dressing over the salad mixture and toss well to combine.
6. Taste the salad and adjust seasoning if necessary.
7. If desired, crumble feta cheese on top for added flavor.
8. Cover the salad and let it chill in the refrigerator for about 10 minutes.
9. Serve the salad in bowls or on a large platter.
10. Enjoy your delicious and healthy chickpea salad!
Alternative Ingredients
You can substitute chickpeas with black beans or kidney beans for a different flavor. Additionally, feel free to swap out vegetables based on your preference, such as using corn or avocado.
Serving and Pairings
This chickpea salad pairs wonderfully with grilled chicken or fish. It can also be served alongside whole grain bread or as a filling in wraps for a delicious lunch.
Storage and Reheating
Store the chickpea salad in an airtight container in the refrigerator for up to 3 days. It’s best served cold and does not require reheating. Freezing is not recommended as it may alter the texture of the vegetables.
Cooking Mistakes
– Don’t skip rinsing the chickpeas to remove excess sodium.
– Avoid over-seasoning; start with a little salt and adjust to taste.
– Ensure vegetables are chopped evenly for consistent texture.
– Don’t let the salad sit too long before serving to prevent sogginess.
– Avoid using stale ingredients; freshness is key!
Helpful Tips
– Experiment with different herbs like mint or cilantro for added flavor.
– Add nuts or seeds for extra crunch and nutrition.
РFor a spicier kick, consider adding diced jalape̱os.
– Use a variety of colored vegetables for a more visually appealing dish.
FAQs
Can I make this salad ahead of time?
Yes, you can prepare the salad a few hours in advance. Just remember to add the dressing right before serving to keep the vegetables crisp.
Is this salad vegan?
Absolutely! The chickpea salad is naturally vegan, but ensure to skip the feta cheese if you’re keeping it dairy-free.
What can I serve with this salad?
This salad is versatile and can be served with grilled meats, seafood, or as a light lunch on its own. It’s also great with pita bread.
Can I add more protein to this salad?
Certainly! You can add grilled chicken, tofu, or even quinoa to boost the protein content of the salad.
How long does this salad last in the fridge?
Stored in an airtight container, the salad can last for up to 3 days in the refrigerator. However, it’s best enjoyed fresh.
Conclusion
This chickpea salad recipe is a fantastic way to incorporate healthy ingredients into your diet without sacrificing flavor. With its colorful vegetables and satisfying chickpeas, it’s perfect for any meal. Enjoy creating and sharing this delightful dish!
Chickpea Salad
Ingredients
- 1 can 15 oz chickpeas, drained and rinsed
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1/4 red onion thinly sliced
- 1 bell pepper diced
- 1/4 cup parsley chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Feta cheese optional
Instructions
- Rinse the chickpeas under cold water and drain well.
- In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, and bell pepper.
- Add the sliced red onion and chopped parsley to the bowl.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad mixture and toss well to combine.
- Taste and adjust seasoning if necessary.
- If desired, crumble feta cheese on top.
- Cover and chill in the refrigerator for about 10 minutes.
- Serve in bowls or on a platter.
- Enjoy your delicious and healthy chickpea salad!
