Imagine a salad that transports you straight to the sun-drenched coastlines of the Mediterranean with just one bite! This Chickpea and Herb Salad is not just a dish, it's a vibrant culinary journey that combines fresh, zesty ingredients into a symphony of flavors that will revolutionize your lunch routine. Perfect for health-conscious foodies, busy professionals, and anyone craving a quick, nutritious meal that doesn't compromise on taste, this recipe is about to become your new go-to summer sensation.
Prep Time: 10 mins
Cook Time: -
Total Time: 10 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh parsley, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Drain and rinse the canned chickpeas thoroughly under cold running water to remove excess sodium and improve texture.
- Dice the cucumber into small, uniform cubes approximately 1/4 inch in size to ensure even distribution throughout the salad.
- Halve the cherry tomatoes, cutting them from stem to bottom to create consistent bite-sized pieces.
- Finely chop the red onion into thin, delicate pieces to prevent overwhelming the other ingredients.
- Wash and pat dry the fresh mint and parsley, then chop them finely to release their aromatic oils and maximize flavor.
- In a large mixing bowl, combine the drained chickpeas, diced cucumber, halved cherry tomatoes, and chopped red onion.
- Add the freshly chopped mint and parsley to the vegetable mixture.
- In a separate small bowl, whisk together olive oil, lemon juice, salt, and freshly ground black pepper to create the dressing.
- Pour the dressing over the salad and gently toss to ensure all ingredients are evenly coated.
- Let the salad rest for 5-10 minutes at room temperature to allow flavors to meld together.
- Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
- Serve chilled or at room temperature as a refreshing side dish or light lunch.
Tips
- Always rinse canned chickpeas thoroughly to remove excess sodium and improve their texture.
- Use fresh herbs whenever possible - they make a massive difference in flavor intensity.
- Let the salad rest for 5-10 minutes before serving to allow the flavors to meld and develop.
- For extra crunch, consider adding toasted pine nuts or pumpkin seeds.
- If you prefer a more tangy dressing, increase the lemon juice slightly.
- This salad tastes even better the next day, so don't hesitate to make it in advance.
- For a protein boost, add crumbled feta cheese or grilled chicken.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 25g
Protein: 8g
Fat: 12g
Saturated Fat: g
Cholesterol: 0mg
