Tomato and Garbanzo Salad
Bright, fresh, and bursting with Mediterranean-inspired flavors, this Tomato and Garbanzo Salad is a quick and nutritious dish perfect for any occasion. Featuring sweet, juicy cherry tomatoes, protein-packed garbanzo beans, crisp English cucumber, and tangy feta cheese, this vibrant salad is elevated with a zesty dressing made from extra virgin olive oil, lemon juice, red wine vinegar, and garlic. A sprinkle of fresh parsley and a hint of red onion add layers of texture and flavor, while the simple preparation makes it ready in just 20 minutes. Ideal as a light lunch, a side dish for grilled meats, or part of a picnic spread, this wholesome salad is sure to become a crowd-pleasing favorite. Perfect for those seeking a healthy, quick, and flavorful recipe, this dish captures the essence of fresh, seasonal ingredients.
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Recipe Information
Ingredients
- 2 cups cherry tomatoes
- 1.5 cups garbanzo beans (chickpeas), cooked or canned
- 1 English cucumber
- 0.25 red onion
- 0.5 cup fresh parsley leaves
- 0.5 cup feta cheese, crumbled
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Rinse and halve the cherry tomatoes. Place them in a large mixing bowl.
Rinse and drain the garbanzo beans if using canned. Add them to the bowl with the tomatoes.
Peel the cucumber, if desired, and dice it into small pieces. Add to the bowl.
Thinly slice the red onion and add it to the bowl with the other ingredients.
Chop the fresh parsley leaves and mix them into the bowl.
Add the crumbled feta cheese to the salad mixture.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the salad ingredients in the large bowl.
Toss the salad gently but thoroughly to coat all ingredients with the dressing.
Taste and adjust seasoning with more salt or black pepper if needed.
Serve immediately or let the salad chill in the refrigerator for 20-30 minutes to allow the flavors to meld.
Nutrition Facts
Calories |
292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 20% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 533 mg | 23% | |
| Total Carbohydrate | 30.8 g | 11% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 7.9 g | ||
| Protein | 10.7 g | 21% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 143 mg | 11% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 625 mg | 13% | |
*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.
