Description
Elevate your culinary experience with this Mediterranean-inspired chickpea salad, blending fresh herbs, crisp vegetables, and zesty dressing. Packed with protein and flavor, this quick dish offers a refreshing twist that will satisfy your taste buds and nourish your body.
Ingredients
Scale
Main Ingredients:
- 1 can (15 ounces / 425 grams) low-sodium chickpeas, rinsed and drained
- 1 cup diced bell peppers (any color)
- 1 cup halved cherry tomatoes
- 1/2 cup diced cucumber
Aromatic Ingredients:
- 1/4 cup finely chopped red onion
- 1/4 cup fresh parsley or cilantro, chopped
Dressing Ingredients:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- Salt to taste
- Pepper to taste
Instructions
- Chop bell peppers and cucumbers into uniform, small cubes; slice cherry tomatoes in half for optimal texture and presentation.
- Thoroughly drain canned chickpeas, rinsing under cold running water until liquid becomes completely transparent, eliminating excess sodium.
- Combine prepared vegetables and chickpeas in a spacious mixing vessel, ensuring even distribution of ingredients.
- Create a vibrant dressing by whisking extra virgin olive oil and freshly squeezed lemon juice until smoothly integrated; enhance with kosher salt and cracked black pepper to elevate flavor profile.
- Gently cascade dressing over salad components, using a delicate folding motion to coat ingredients without crushing them.
- Serve immediately for crisp texture, or allow salad to rest in refrigerator for 60 minutes, enabling flavors to harmonize and intensify.
Notes
- Rinse chickpeas thoroughly to remove excess sodium and improve digestibility, making the salad lighter and fresher.
- Select firm, vibrant vegetables for maximum crunch and nutritional value, ensuring a delightful texture in every bite.
- Customize the salad by adding protein-rich ingredients like feta cheese, grilled chicken, or quinoa for a more substantial meal.
- Prepare the salad in advance and store in an airtight container for up to 2 days, allowing flavors to develop and intensify.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Appetizer, Snacks
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 164
- Sugar: 3 g
- Sodium: 195 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 19 g
- Fiber: 6 g
- Protein: 6 g
- Cholesterol: 0 mg