DESCRIPTION OF REFRESHING MEDITERRANEAN CHICKPEA SALAD
Dive into a bowl of our Refreshing Mediterranean Chickpea Salad, where fresh vegetables meet the hearty richness of chickpeas. This vibrant salad combines crisp cucumbers, sweet tomatoes, and zesty red onions with a tangy, homemade dressing, making it the perfect choice for a nutritious meal any day of the week.
RECIPE CATEGORY
- Side
SERVING SIZE
- Serves 6
CUISINE
- Mediterranean
PREPARATION/TECHNIQUES
- No-Cook
OCCASION/HOLIDAY
- Summer, Picnic, BBQ, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy, Vegan, Low Cholesterol, Low Sodium, High Fibre
DISH TYPE
- Salad
INGREDIENTS FOR REFRESHING MEDITERRANEAN CHICKPEA SALAD
- 2 cups grape tomatoes, sliced
- 2 cups cucumber, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 red onion, chopped
- 1 green bell pepper, seeded and chopped
- 1/4 cup fresh parsley, chopped
- Salt and pepper, to taste
Dressing:
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1/2 teaspoon salt
FULL NUTRITIONAL INFORMATION
- Calories: 160 per serving
- Total Fat: 7g
- Saturated Fat: 1g
- Sodium: 220mg
- Carbohydrates: 20g
- Fiber: 5g
- Sugars: 5g
- Protein: 6g
PREPARATION FOR REFRESHING MEDITERRANEAN CHICKPEA SALAD
- In a large mixing bowl, combine the sliced tomatoes, diced cucumber, chickpeas, chopped red onion, green bell pepper, and fresh parsley.
- In a small bowl, whisk together the olive oil, fresh lemon juice, red wine vinegar, minced garlic, cumin, and salt to create the dressing.
- Pour the dressing over the salad ingredients and toss well to coat evenly.
- Season with salt and pepper to taste, and let the salad sit for about 30 minutes to allow flavours to meld before serving.
PREP TIME
- 15 minutes
COOKING TIME
- 0 minutes
TIPS FOR REFRESHING MEDITERRANEAN CHICKPEA SALAD
- For a more strong flavour, let the salad marinate in the refrigerator for a few hours or overnight.
- Use a vegetable peeler to create thin cucumber ribbons for a more elegant presentation.
- To add a crunch, sprinkle roasted sunflower seeds or pumpkin seeds on top before serving.
VARIATIONS
- Add crumbled feta cheese or avocado slices for extra richness.
- Include chopped kalamata olives or capers for a salty, briny touch.
- Swap red wine vinegar with balsamic vinegar for a sweeter dressing flavour.
PREPPING AND STORAGE GUIDE FOR REFRESHING CHICKPEA SALAD
- This salad can be stored in an airtight container in the refrigerator for up to 3 days.
- It’s best enjoyed chilled, especially refreshing on warm days.
This salad is a celebration of simple, fresh ingredients coming together to create a fulfilling and health-conscious dish that’s as tasty as it is vibrant. Perfect for any occasion, it promises to be a hit at your next gathering or a reliable go-to for your meal prep days. Enjoy the harmony of flavours and the health benefits this salad offers!