CHICKPEA SALAD RECIPE
Chickpea salad is a nutritious and filling option for weight loss. It is rich in fiber and protein, which can help keep you satisfied and support healthy digestion
INGREDIENTS
- 2 cups cooked chickpeas (or 1 can, drained and rinsed)
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 small red onion, finely chopped
- 1 small tomato, diced
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint (optional)
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
- Optional toppings: feta cheese, olives, avocado slices
INSTRUCTIONS
In a large mixing bowl, combine the cooked chickpeas, diced cucumber, diced bell pepper, finely chopped red onion, diced tomato, chopped parsley, and chopped mint.
In a separate small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
Pour the dressing over the chickpea mixture and toss well to combine, ensuring all ingredients are evenly coated.
Taste and adjust the seasoning, adding more salt, pepper, or lemon juice if desired.
Optional: Add toppings such as crumbled feta cheese, sliced olives, or avocado slices for added flavor and texture.
Let the salad sit for about 15 minutes to allow the flavors to meld together.
Serve the chickpea salad chilled or at room temperature.
TIPS
Use homemade or low-sodium canned chickpeas: If using canned chickpeas, choose low-sodium options or rinse them thoroughly to reduce the sodium content.
Customize your vegetables: Feel free to add or substitute other vegetables based on your preferences. You can incorporate ingredients like cherry tomatoes, diced carrots, radishes, or celery for added crunch and flavor.
Opt for fresh herbs: Fresh herbs like parsley and mint add a burst of freshness and elevate the flavor of the salad. If you don’t have fresh herbs, you can use dried herbs as a substitute.
Make it ahead: This salad can be prepared in advance and stored in the refrigerator for a few days. It allows the flavors to meld together even more, making it a convenient option for meal prep.
Add a source of healthy fat: To make the salad more satisfying and enhance nutrient absorption, consider adding a source of healthy fats like avocado slices, chopped nuts, or a drizzle of extra-virgin olive oil.
Serve with whole grain pita bread or as a topping: You can enjoy the chickpea salad as a standalone meal or use it as a filling for whole grain pita bread, lettuce wraps, or as a topping for a bed of mixed greens.
NUTRITION VALUE
- Calories: Approximately 200-250 calories (depending on the portion size and ingredients used)
- Protein: 8-10 grams
- Fat: 8-10 grams
- Carbohydrates: 25-30 grams
- Fiber: 6-8 grams
