Chickpea and Fresh Tomato Toss
Bright, fresh, and irresistibly easy, the Chickpea and Fresh Tomato Toss is a 15-minute wonder that delivers big flavor with minimal effort. Packed with protein-rich chickpeas, juicy cherry tomatoes, crisp cucumber, and the zesty crunch of red onion, this recipe is the perfect balance of hearty and refreshing. A simple yet vibrant lemon-garlic dressing ties everything together, while fresh parsley and basil add an herby brightness that’s hard to resist. Sprinkle with optional crumbled feta for a creamy, tangy finish that takes it to the next level. This no-cook, Mediterranean-inspired salad is ideal as a light lunch, side dish, or a make-ahead picnic favorite. Quick, healthy, and utterly satisfying, it’s a must-try for busy weeknights or summer gatherings!
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Recipe Information
Ingredients
- 15 ounces canned chickpeas, rinsed and drained
- 2 cups cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.5 cup red onion, finely chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice, freshly squeezed
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh basil, torn
- 2 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
- 0.5 cup feta cheese, crumbled (optional)
Instructions
In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, and red onion.
In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and black pepper to create the dressing.
Pour the dressing over the chickpea mixture and toss until evenly coated.
Gently mix in the fresh parsley and basil.
If using, sprinkle the crumbled feta cheese over the top just before serving for an added creamy texture and flavor.
Adjust seasoning to taste, and serve immediately or refrigerate for up to 2 hours to allow the flavors to meld.
Nutrition Facts
Calories |
361 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 25% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 804 mg | 35% | |
| Total Carbohydrate | 35.3 g | 13% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 10.3 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 257 mg | 20% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 890 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
