What You’ll Love About This Recipe
This cold chickpea and tomato salad is a revitalizing, no-cook dish that’s perfect for hot days or quick meals. It’s packed with bright flavors and simple ingredients you probably already have.
- Easy to make: Just toss everything together—no cooking required!
- Healthy and filling: Chickpeas add protein, while tomatoes bring freshness.
- Versatile: Enjoy it alone, with pita, or as a side dish for grilled meats.
Recipe
This rejuvenating Cold Chickpea and Tomato Salad is a perfect dish for warm weather, combining simple ingredients for a light and flavorful meal.
It’s quick to prepare, packed with protein, and ideal for picnics, lunches, or as a side dish.
Ingredients:
- 2 cups cooked chickpeas (canned or freshly cooked)
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions:
- In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper.
- Pour the dressing over the salad and toss gently to coat.
- Refrigerate for at least 30 minutes to allow flavors to meld.
- Serve chilled.
Notes:
- For added flavor, consider adding crumbled feta cheese or diced avocado.
- This salad can be stored in the refrigerator for up to 2 days.
Time:
Prep Time: 10 minutes
Cooking Time: 0 minutes
Total Time: 40 minutes (including chilling)
Serving: 4
Calories: Approximately 180 per serving
Cuisine: Mediterranean
Nutrition
This cold chickpea and tomato salad is not only invigorating but also packed with essential nutrients. Here’s the nutritional breakdown per serving:
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 8 g |
| Carbohydrates | 25 g |
| Dietary Fiber | 6 g |
| Sugars | 5 g |
| Fat | 6 g |
| Saturated Fat | 1 g |
| Sodium | 300 mg |
| Potassium | 400 mg |
| Vitamin A | 15% DV |
| Vitamin C | 20% DV |
| Calcium | 6% DV |
| Iron | 10% DV |
What To Serve With It
Though this cold chickpea and tomato salad is delicious on its own, pairing it with the right sides can turn it into a satisfying meal.
My go-to pairing suggestions include grilled chicken or fish for added protein, or a slice of crusty bread to soak up the flavorful dressing.
If you’re craving something light, roasted veggies like zucchini or bell peppers bring complementary flavors that enhance the salad’s freshness.
For a Mediterranean twist, I’ll add olives or feta cheese.
These ideas not only make the meal more filling but also keep it balanced and exciting.
Give them a try!
