Tomato Cucumber Chickpea Salad
This salad also works beautifully as a versatile side. Pair it with grilled chicken, fish, or even a simple grain bowl for a satisfying meal that still feels fresh and seasonal.
Equipment
- Large mixing bowl
- Chef’s knife
- Cutting board
- Measuring spoons
- Can Opener
- Whisk or fork
Ingredients
For the Salad
- 1 can 15 oz chickpeas, drained and rinsed
- 2 medium cucumbers diced
- 3 large tomatoes chopped
- 1/4 red onion thinly sliced
- 1/4 cup fresh parsley chopped
- 1/4 cup feta cheese crumbled (optional)
For the Dressing
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- Salt and pepper to taste
Instructions
Step 1: Prep the Chickpeas
- Open the can of chickpeas and pour them into a colander.
- Rinse thoroughly under cold running water to remove excess sodium and any canning liquid.
- Pat dry with a paper towel to prevent the salad from becoming watery.
- Pro Tip: Dry chickpeas hold their shape better and mix more evenly with the veggies.
Step 2: Chop the Vegetables
- Dice the cucumbers into bite-sized pieces, about 1/2-inch cubes.
- Chop the tomatoes into similar-sized pieces for uniform texture.
- Thinly slice the red onion and roughly chop the parsley.
- Pro Tip: Keep the sizes consistent—this ensures every forkful has a balanced mix of flavors.
Step 3: Make the Dressing
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and minced garlic.
- Season with salt and pepper to taste.
- Pro Tip: Whisk continuously until the dressing emulsifies and thickens slightly—this helps it cling to the salad ingredients.
Step 4: Assemble the Salad
- Place the chickpeas, cucumbers, tomatoes, red onion, and parsley in a large mixing bowl.
- Pour the dressing over the salad and toss gently until everything is evenly coated.
- Add crumbled feta on top if using, and give a final light toss.
- Pro Tip: Toss gently to avoid smashing the tomatoes while ensuring the dressing reaches every ingredient.
Step 5: Chill or Serve
- You can serve immediately for a fresh, crisp salad, or cover and refrigerate for 30–60 minutes to let the flavors meld.
- Pro Tip: Chilling enhances the tangy lemon flavor and makes it extra refreshing for hot summer days.
Notes
Nutritional Value (Per Serving Approx.)
- Calories: 220–260 kcal
- Protein: 8–10g
- Carbohydrates: 25–30g
- Fiber: 6–8g
- Fat: 10–14g
- Sugar: 4–6g
- Sodium: 300–450mg