Rice Chickpea Salad
Brighten up your mealtime with this vibrant and nutritious Rice Chickpea Salad, a quick and easy recipe perfect for busy weekdays or relaxed gatherings. Bursting with fresh flavors from crisp cucumber, juicy cherry tomatoes, and zesty red bell pepper, this salad combines the hearty texture of fluffy rice and protein-packed chickpeas. Tossed in a tangy cumin-spiced dressing of olive oil and lemon juice, and topped with a sprinkle of fresh parsley (and optional crumbled feta for a savory finish), this dish offers a delightful balance of textures and Mediterranean-inspired flavors. Ready in just 15 minutes and served chilled or at room temperature, it’s a healthy, make-ahead option that doubles as a refreshing side or a satisfying light meal. Keywords: rice chickpea salad, quick salad recipe, Mediterranean salad, healthy side dish, vegetarian salad recipe.
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 2 cups cooked rice
- 1 cup canned chickpeas (rinsed and drained)
- 1 medium cucumber (diced)
- 1 cup cherry tomatoes (halved)
- 1 medium red bell pepper (diced)
- 0.25 cup red onion (finely chopped)
- 0.5 cup fresh parsley (chopped)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup feta cheese (optional, crumbled for garnish)
Instructions
Cook your rice according to package instructions, if not already prepared. Allow the rice to cool completely before assembling the salad.
In a large mixing bowl, combine the cooked rice, rinsed chickpeas, diced cucumber, halved cherry tomatoes, diced red bell pepper, chopped red onion, and chopped parsley.
In a small bowl or jar, whisk together the olive oil, lemon juice, ground cumin, salt, and black pepper to make the dressing.
Pour the dressing over the salad ingredients and gently toss everything together to ensure even coating.
Taste the salad and adjust seasoning if necessary, adding more lemon juice, salt, or pepper to suit your preference.
If desired, garnish with crumbled feta cheese before serving.
Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld. Enjoy chilled or at room temperature!
Nutrition Facts
Calories |
379 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 543 mg | 24% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 5.4 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 153 mg | 12% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 538 mg | 11% | |
*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.
