Garbanzo Bean and Sweet Pepper Salad
Bright, vibrant, and bursting with wholesome flavor, this Garbanzo Bean and Sweet Pepper Salad is the ultimate quick and nutritious side dish or light meal. Packed with protein-rich garbanzo beans, crunchy sweet bell peppers, juicy cherry tomatoes, and refreshing cucumber, this salad is a feast for both the eyes and the palate. Fresh herbs like parsley and mint add an aromatic touch, while a zesty lemon-garlic dressing infused with cumin ties everything together beautifully. Ready in just 20 minutes with no cooking required, this vegetarian and gluten-free recipe is perfect for meal prep, potlucks, or easy weekday lunches. Serve it chilled or at room temperature for a refreshing, Mediterranean-inspired delight.
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Recipe Information
Ingredients
- 425 grams Garbanzo beans (cooked or canned)
- 2 medium Sweet bell peppers (red, yellow, or orange)
- 150 grams Cherry tomatoes
- 0.5 small Red onion
- 1 medium Cucumber
- 30 grams Fresh parsley
- 15 grams Fresh mint leaves
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 clove Garlic (minced)
- 0.5 teaspoons Ground cumin
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
Instructions
If using canned garbanzo beans, drain and rinse them thoroughly. Transfer the beans to a large mixing bowl.
Wash and dry the sweet bell peppers. Remove the stems and seeds, then dice the peppers into small bite-sized pieces. Add them to the bowl with the garbanzo beans.
Halve the cherry tomatoes and thinly slice the cucumber. Add these to the mixing bowl.
Peel and finely chop the red onion into small pieces. Add the chopped onion to the salad.
Finely chop the fresh parsley and mint leaves. Add these herbs to the mixing bowl for a burst of freshness.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to make the dressing.
Pour the dressing over the salad ingredients in the bowl. Toss everything together gently until the dressing is evenly distributed.
Taste and adjust the seasoning, adding more salt, pepper, or lemon juice if desired.
Cover and chill the salad in the refrigerator for at least 15 minutes to allow the flavors to meld. Serve cold or at room temperature.
Nutrition Facts
Calories |
1248 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.0 g | 71% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1948 mg | 85% | |
| Total Carbohydrate | 157.0 g | 57% | |
| Dietary Fiber | 43.7 g | 156% | |
| Total Sugars | 42.0 g | ||
| Protein | 45.4 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 392 mg | 30% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 2882 mg | 61% | |
*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.
