Description
A refreshing chickpea tomato salad that’s perfect for a healthy vegetarian meal.
Ingredients
Scale
- 28 ounces (794g) chickpeas canned, rinsed and drained
- 7 ounces (198g) grape tomatoes, quartered
- 1/2 cup (15g) flat-leaf parsley, roughly chopped
- 1/4 cup (40g) red onion, finely chopped
- 4 tablespoons (60ml) extra virgin olive oil
- 3 tablespoons (45ml) lemon juice from 1-2 lemons
- 2 cloves garlic, minced
- 1/21/2 teaspoon dried oregano
- 1 pinch dried parsley
- 1/21/2 teaspoon kosher salt
- 1/21/2 teaspoon cracked pepper
- 1 pinch cayenne pepper (optional)
Instructions
- Mix Chickpeas & Tomatoes: Start by tossing the chickpeas and quartered grape tomatoes in a large salad bowl until you see a colorful medley. Be careful not to mash the tomatoes; they should hold their shape.
- Add Onion, Olive Oil: Stir in the finely chopped red onion along with a drizzle of extra virgin olive oil, letting the fresh aromas fill your kitchen. Slice the onions thinly to avoid overpowering the dish.
- Season with Lemon Juice: Squeeze in fresh lemon juice until the mixture brightens up, enhancing both flavor and visual appeal. Taste and adjust the acidity as needed.
- Sprinkle with Salt & Pepper: Lightly season your salad with kosher salt and cracked pepper, giving it a good toss to incorporate the seasonings well. Taste and adjust as necessary.
- Let It Rest Briefly: Allow the salad to sit for about 10 minutes, letting the flavors mingle beautifully. This resting time helps keep the ingredients fresh and enhances the overall flavor.
- Serve & Enjoy Fresh: Dish out the salad into bowls and enjoy the vibrant colors and flavors. Serve immediately to keep every element crisp.
Notes
- Storage Tips: Store in the refrigerator in an airtight container for up to 3 days. Adjust salt and pepper before serving if needed.
- Expert Tips: If the salad tastes bland, try adding an extra squeeze of lemon juice or more salt to brighten the flavors. When using dried chickpeas, soak them for at least 8 hours to ensure they cook to the right tenderness. For avoiding soggy tomatoes, add them right before serving. Slice onions thinly for a milder flavor, and letting the salad rest for 10 minutes before serving helps meld the flavors beautifully.
- Reheating Instructions: Not applicable as this salad is served cold.
- Serving Suggestions: Pair with grilled chicken for a complete meal, serve alongside pita bread with tzatziki, or enjoy with a glass of chilled white wine.
- Recipe Variations: Adding feta cheese provides a salty kick, incorporating avocado adds creaminess, and mixing kalamata olives offers a briny flavor.
- Ingredient Notes: Rinse chickpeas thoroughly to keep the salad fresh tasting. If you prefer other herbs, try substituting parsley with basil, mint, or cilantro for a unique flavor. Red wine vinegar can replace lemon for a sharper taste. If you want to use dried chickpeas, ensure proper soaking and cooking to tenderness.
Nutrition
- Serving Size: 1 serving
- Calories: 471
- Sugar: 12g
- Sodium: 312mg
- Fat: 19g
- Saturated Fat: 3g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 59g
- Fiber: 16g
- Protein: 19g
- Cholesterol: null