Lentil Garbanzo and Tomato Salad
Bright, fresh, and packed with plant-based protein, this Lentil Garbanzo and Tomato Salad is a vibrant medley of textures and flavors that's perfect for any occasion. Combining tender green or brown lentils, protein-rich garbanzo beans, crisp cucumber, sweet cherry tomatoes, and zesty red onion, this dish is a nutritional powerhouse. Tossed in a tangy homemade dressing of olive oil, lemon juice, red wine vinegar, garlic, and a hint of cumin, this salad boasts a Mediterranean-inspired flair that’s both refreshing and satisfying. Ready in just 40 minutes, it’s an excellent option for meal prep, a quick lunch, or a flavorful side dish. Serve it chilled or at room temperature, and garnish with fresh parsley for a final pop of color and herby freshness. This recipe is not only simple and wholesome but also entirely vegan and gluten-free, making it a crowd-pleasing favorite you’ll want to make again and again!
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Recipe Information
Ingredients
- 1 cup Dry green or brown lentils
- 1 cup Canned garbanzo beans (chickpeas), drained and rinsed
- 1.5 cups Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 0.5 cup Red onion, finely chopped
- 0.5 cup Fresh parsley, chopped
- 3 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 1 tablespoon Red wine vinegar
- 1 clove Garlic, minced
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the lentils thoroughly under cold water and place them in a medium saucepan. Add 3 cups of water and bring to a boil.
Reduce the heat to a simmer, cover, and cook the lentils for 20-25 minutes, or until just tender. Do not overcook, as you want the lentils to hold their shape.
Once cooked, drain the lentils and rinse them under cold water to stop the cooking process. Set them aside to cool.
In a large mixing bowl, combine the cooked lentils, garbanzo beans, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, cumin, salt, and black pepper to create the dressing.
Pour the dressing over the lentil and vegetable mixture. Toss gently until everything is evenly coated.
Refrigerate the salad for at least 15 minutes to allow the flavors to meld together.
Before serving, taste and adjust seasoning with additional salt or lemon juice if desired.
Serve chilled or at room temperature. Enjoy your healthy Lentil Garbanzo and Tomato Salad!
Nutrition Facts
Calories |
1042 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.2 g | 63% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1622 mg | 71% | |
| Total Carbohydrate | 119.8 g | 44% | |
| Dietary Fiber | 37.0 g | 132% | |
| Total Sugars | 26.4 g | ||
| Protein | 39.8 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 493 mg | 38% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 3275 mg | 70% | |
*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.
