Summer Vegetables Chickpea Salad
Description:
This vibrant and wholesome salad combines chickpeas with a medley of fresh summer vegetables such as cucumbers, cherry tomatoes, bell peppers, and red onions, tossed in a zesty lemon-herb dressing. It’s ideal for lunch, meal prep, or a picnic side dish — light, nutritious, and easy to make!
Time Required:
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4
Ingredients:
For the Salad:
1 can (400g) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, choppe
1 small red onion, finely sliced
1 small zucchini, diced (optional, raw or lightly blanched)
1/4 cup fresh parsley or mint, chopped
1/4 cup crumbled feta (optional)
For the Lemon Herb Dressing:
3 tbsp olive oil
2 tbsp lemon juice (freshly squeezed)
1 garlic clove, minced
1 tsp Dijon mustard
1 tsp honey or maple syrup
1/2 tsp dried oregano
Salt & black pepper to taste
Instructions:
Prepare the vegetables: Dice or slice all the vegetables as indicated.
Combine the base: In a large mixing bowl, add chickpeas, tomatoes, cucumber, bell pepper, onion, zucchini, and herbs.
Make the dressing: In a small bowl or jar, whisk together olive oil, lemon juice, minced garlic, mustard, honey, oregano, salt, and pepper until emulsified.
Toss the salad: Pour the dressing over the chickpea mixture and toss gently to coat everything evenly.
Optional add-ins: Top with crumbled feta for added flavor.
Chill or serve: You can serve immediately or let it sit in the fridge for 30 minutes for flavrs to meld.
Nutritional Info (per serving, without feta):
Nutrient Amount
Calories 220 kcal
Protein 7 g
Fat 10 g
Carbohydrates 25 g
Fiber 6 g
Sugar 6 g
Sodium 200 mg
Add ~70-80 kcal and 3-4g protein if including feta.
Frequently Asked Questions
Q1: Can I make this salad ahead of time?
A: Yes! It holds up well for up to 3 days in the fridge. Just store in an airtight container. Add fresh herbs or feta just before serving for the best taste.
Q2: Can I use dried chickpeas instead of canned?
A: Absolutely. Soak and cook about 1 cup dried chickpeas to get ~2.5 cups cooked, which equals 1 can.
Q3: Can I add grains like quinoa or bulgur?
A: Yes. Adding 1/2 to 1 cup of cooked quinoa or bulgur will turn this into a hearty grain salad.
Q4: What proteins can I add to make it a full meal?
A: Try grilled chicken, boiled eggs, tuna, or tofu for more protein.
Q5: Is it suitable for vegan and gluten-free diets?
A: Yes, it’s naturally vegan (omit feta or use vegan cheese) and gluten-free.