Description
A refreshing and vibrant Tomato, Cucumber, and Chickpea Salad that's perfect as a light meal or side dish. This salad combines juicy grape tomatoes, crisp cucumber, protein-packed chickpeas, and a zesty cumin-lemon dressing for a healthy, nutritious dish bursting with Mediterranean flavors.
Ingredients
Scale
Salad
- 2 cups grape tomatoes, sliced
- 2 cups cucumber, diced
- 1 15 oz can 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
Instructions
- Combine Vegetables: In a large bowl, mix together the sliced grape tomatoes, diced cucumber, drained chickpeas, chopped red onion, and chopped green bell pepper. Set this mixture aside while preparing the dressing.
- Prepare Dressing: In a small bowl or mason jar, whisk or shake together the olive oil, fresh lemon juice, red wine vinegar, minced garlic, cumin, and salt until the dressing is fully emulsified and combined.
- Toss Salad: Pour the prepared dressing over the vegetable and chickpea mixture. Add the fresh chopped parsley and thoroughly toss all ingredients until everything is evenly coated with the dressing.
- Let Flavors Marinate: Allow the salad to sit for about 10 minutes, or up to an hour if time permits, so the flavors meld and vegetables soak up the dressing.
- Season and Serve: Taste the salad and adjust salt and pepper as needed before serving. Enjoy this fresh, healthy salad as a snack or side dish.
Notes
- For extra crunch, add chopped cucumbers just before serving if preparing in advance.
- You can substitute parsley with fresh cilantro or basil for a different flavor profile.
- Use canned chickpeas for convenience, but rinsing them well reduces sodium.
- Letting the salad marinate intensifies the flavors, making it tastier.
- This salad keeps well in the refrigerator for up to 2 days, but best enjoyed fresh.
Nutrition
- Serving Size: 1 cup
- Calories: 180 kcal
- Sugar: 5 g
- Sodium: 300 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 6 g
- Protein: 6 g
- Cholesterol: 0 mg
