Heart-Healthy Refreshing Chickpea Salad
Discover the perfect balance of flavor and nutrition with this Heart-Healthy Refreshing Chickpea Salad—your new go-to recipe for light, wholesome meals. Packed with protein-rich chickpeas, crisp cucumbers, juicy cherry tomatoes, and vibrant red bell pepper, this salad bursts with colorful vegetables that are as nutritious as they are delicious. Fresh parsley and mint add aromatic freshness, while a zesty lemon-cumin dressing ties it all together for a vibrant Mediterranean-inspired twist. Ready in just 15 minutes and requiring no cooking, this easy chickpea salad is an ideal option for busy weeknights, meal prep, or a flavorful side dish. Serve it chilled for maximum refreshment and enjoy a dish that’s both heart-healthy and irresistibly satisfying.
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Recipe Information
Ingredients
- 15 oz can canned chickpeas
- 1 large cucumber
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup flat-leaf parsley
- 0.25 cup fresh mint leaves
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the canned chickpeas under cold water. Set aside to drain completely.
Peel the cucumber if desired, then dice it into small bite-sized pieces.
Halve the cherry tomatoes or leave them whole if they are very small.
Dice the red bell pepper after removing the seeds and stem.
Finely chop the red onion to add a mild pungency.
Roughly chop the parsley and mint leaves. Ensure the herbs are rinsed and dried before use.
In a large mixing bowl, combine the chickpeas, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, ground cumin, salt, and black pepper until well emulsified.
Pour the dressing over the salad and toss gently to ensure all ingredients are well-coated.
Taste and adjust seasoning if needed. Serve immediately or refrigerate for up to 2 hours to allow flavors to meld.
Nutrition Facts
Calories |
827 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.9 g | 47% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2488 mg | 108% | |
| Total Carbohydrate | 109.5 g | 40% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 32.6 g | ||
| Protein | 28.2 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 597 mg | 46% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 2801 mg | 60% | |
*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.
