Chickpea salad with vegetables recipe

Light, refreshing, and incredibly nourishing, Chickpea Salad with Vegetables is the ultimate healthy meal for any season. Made with protein-rich chickpeas, fresh crunchy vegetables like cucumbers, bell peppers, cherry tomatoes, and red onions, and tossed in a zesty lemon vinaigrette, this salad is bursting with flavor and color. Perfect for a quick lunch, picnic side dish, or part of a meal prep routine, this vibrant salad is as satisfying as it is wholesome.

Ingredients

Cooking Steps

Step 1: Prepare the Vegetables and Chickpeas

1. If using canned chickpeas, drain them well and rinse thoroughly under cold running water. This helps remove excess sodium and makes them easier to digest. Let them drain fully.
2. Dice the cucumber into bite-sized pieces.
3. Halve or quarter the cherry/grape tomatoes.
4. Finely dice the red onion. (If you find raw onion too strong, place the diced onion in a small bowl, cover with cold water, and let it sit for 10 minutes, then drain well before adding to the salad).
5. Dice the bell pepper into small pieces.
6. Slice the pitted black olives.
7. Chop the fresh parsley and mint (if using).

Step 2: Make the Dressing

1. In a small bowl or a jar with a tight-fitting lid, combine the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, ground cumin (if using), salt, and black pepper.
2. Whisk vigorously or shake the jar until the dressing is well combined and emulsified. Taste and adjust seasoning as needed.

Step 3: Assemble the Salad

1. In a large mixing bowl, combine the drained and rinsed chickpeas, diced cucumber, halved tomatoes, diced red onion, diced bell pepper, and sliced black olives.
2. Pour the prepared lemon-herb dressing over the vegetables and chickpeas.
3. Add the chopped fresh parsley and mint (if using).
4. Toss everything gently but thoroughly to ensure all the ingredients are evenly coated with the dressing.

Step 4: Chill and Serve

1. For best flavor, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. You can make it up to 2-3 hours ahead of time.
2. Before serving, give the salad another quick toss. Taste and adjust seasonings one last time if needed (you might want a little more salt or lemon).
3. Serve chilled or at room temperature as a main dish, a side salad, or packed in pita bread or lettuce cups.

Extra Tips for a Perfect Chickpea Salad

• Customizable Veggies: Feel free to add or swap other vegetables like shredded carrots, chopped celery, roasted red peppers, or even blanched green beans.
• Protein Boost: While chickpeas are protein-rich, you can add grilled halal chicken or grilled fish to make it even more substantial.
• Creaminess: For a creamier texture without dairy, you could add diced avocado just before serving. If not strictly vegan, a spoonful of plain yogurt or a dairy-free yogurt alternative can be whisked into the dressing.
• Spice It Up: A pinch of red pepper flakes can add a nice subtle heat to the dressing.
• Storage: Store leftover chickpea salad in an airtight container in the refrigerator for up to 3-4 days. The vegetables may release some liquid over time, but the flavor will deepen.

Nutritional Value 

Benefits