Chickpea Salad: A Fresh, Protein-Packed, and Flavorful Dish!
Description
This vibrant Chickpea Salad is a refreshing, wholesome, and super satisfying dish packed with colorful vegetables, zesty lemon, and a touch of creaminess from feta or avocado. Perfect for a quick lunch, light dinner, or a potluck hit, it’s full of protein, fiber, and fresh flavors!
Ingredients
- 2 cans (15 oz each) chickpeas, drained and rinsed (or 3 cups cooked chickpeas)
- ½ small red onion, finely chopped
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 clove garlic, minced
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt and pepper, to taste
- 1 tbsp fresh parsley, chopped (or cilantro if preferred)
- Optional: ¼ cup crumbled feta cheese or avocado slices for creaminess
Step-by-Step Instructions
- Prep Ingredients:
Rinse and drain the chickpeas well. Finely chop the red onion, dice the bell pepper and cucumber, and halve the cherry tomatoes. - Mix Vegetables:
In a large bowl, combine chickpeas, red onion, bell pepper, cucumber, tomatoes, and garlic. - Dress Salad:
Drizzle with olive oil and freshly squeezed lemon juice. Season with salt and pepper to taste. - Add Fresh Herbs:
Sprinkle chopped parsley (or cilantro) over the top and toss gently to combine. - Optional Toppings:
Top with crumbled feta cheese or slices of ripe avocado for extra creaminess. - Chill (Optional):
Refrigerate for 15–30 minutes for the flavors to meld beautifully before serving.
✏️ Notes
- Chickpeas: Canned or home-cooked both work great—just be sure they are well-drained.
- Flavor Tip: Soak chopped onions in lemon juice for 5 minutes to mellow the sharpness.
- Customize: Add extras like olives, corn, or spinach for different textures and flavors.
Tips
- Meal Prep: This salad holds up well in the fridge for up to 3 days, making it perfect for meal prepping.
- No Lemon? Substitute with lime juice or a splash of vinegar.
- Make it a Meal: Add grilled chicken, shrimp, or quinoa for a more filling main dish.
️ Servings
- Makes 4 generous servings
(or 6 smaller side-dish servings)
Nutritional Info** (per serving, approx.)
- Calories: 280
- Protein: 11 g
- Fat: 11 g
- Carbohydrates: 34 g
- Fiber: 9 g
- Sugar: 5 g
- Sodium: 400 mg
(Values will vary slightly with optional toppings like feta or avocado.)
Benefits
- High in Plant Protein: Chickpeas are excellent for muscle building and repair.
- Fiber-Rich: Supports digestion and long-lasting satiety.
- Heart-Healthy: Olive oil and veggies contribute to good cholesterol levels.
- Quick & Easy: Minimal prep, no cooking, and ready in under 15 minutes!
❓ Q&A
Q: Can I make this salad ahead of time?
A: Absolutely! In fact, it tastes even better after a few hours in the fridge as the flavors meld.
Q: How long does it last in the fridge?
A: Store it in an airtight container for up to 3 days. If using avocado, add it fresh before serving.
Q: Can I make this salad vegan?
A: It already is vegan if you skip the feta cheese!
Q: What’s a good protein boost?
A: Add grilled tofu, cooked quinoa, or an extra can of chickpeas for a bigger protein hit.
Would you also like a flavor variation guide (like Mediterranean-style or spicy Southwest versions)? ️✨
Let me know!
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