Salad with chickpeas and tomatoes

A wholesome chickpea salad with a deep, satisfying flavor. This one wins over just about everyone. Loaded with vegetables and plant-based protein, it makes a perfect dinner for anyone steering clear of animal products or watching their carbs.

AnnaAuthor avatar
Recipe author

Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 21 % 8 g
Fats 10 % 4 g
Carbohydrates 69 % 27 g
188 kcal
GI: 100 / 0 / 0

Cooking method

Cooking time: 10 min
  1. Step 1:

    Step 1

    Gather your ingredients. Pick firm, sweet tomatoes; cherry tomatoes work well too (just use more of them). Use a red salad onion and fresh parsley. The chickpeas here are home-cooked, but I'd guess canned would do just fine. The salad is dressed with olive oil, though any neutral, odorless oil will work. Feel free to adjust the spices to your taste. Have a deep bowl or salad bowl ready.

  2. Step 2:

    Step 2

    Tip the chickpeas into the salad bowl. They should be dry — there's no place for excess liquid in this salad.

  3. Step 3:

    Step 3

    Peel the salad onion, slice it into half rings, and add it to the chickpeas in the bowl.

  4. Step 4:

    Step 4

    Rinse the tomatoes under running water and pat them dry with a towel. Cherry tomatoes can simply be halved; larger tomatoes are better cut into wedges. Add the cut tomatoes to the bowl with the rest.

  5. Step 5:

    Step 5

    Rinse the fresh parsley under cold running water and pat it dry. Chop it with a knife and add it to the salad. Peel the garlic, press it through a garlic press, and add it as well.

  6. Step 6:

    Step 6

    Add the salt, ground black pepper (freshly ground is best), and any favorite spices to taste — coriander and paprika are both good here. Drizzle with olive oil and toss gently so the tomatoes stay intact.

  7. Step 7:

    Step 7

    The salad can be served right away. It works as a full meal on its own for dinner, or as one of several sides at lunch.

  • This salad is easy to make, tasty, and filling. The fact that it's dressed with just a little olive oil instead of heavy sauces makes it all the more appealing. It's a great fit for a light, reset-day menu, and it travels well — pack it for work as a healthy snack or a full lunch. Spices are what take it up a notch: add your favorites and it gets even better. I like to stir in a flavored herb salt. Honestly, of all the chickpea salads out there, this is my favorite. If you've never been a fan of chickpeas but suspect they could shake up your everyday menu, this is the salad to win you over.

Caloric content of the products possible in the composition of the dish

  • Onion - 41  kcal/100g
  • Tomatoes - 23  kcal/100g
  • Garlic - 143  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Parsley greens - 45  kcal/100g
  • Salt - 0  kcal/100g
  • Chickpeas - 364  kcal/100g
  • Olive oil - 913  kcal/100g

Similar recipes