Quick and Easy Vegetarian Chickpea Salad

Today, I’ve got a fantastic recipe that’s perfect for those days when you want something quick, healthy, and absolutely delicious. We’re talking about a vibrant Chickpea Salad that’s bursting with fresh flavors and a breeze to whip up. This beauty is packed with crisp cucumbers, sweet red bell peppers, and tangy red onion, all tossed together with hearty chickpeas and a zesty lemon dressing.

It’s a brilliant option for a light lunch, a side dish, or even a quick snack. Trust me, this dish will become your go-to for an easy, feel-good meal! So, grab your chopping board and let’s get cracking on this super simple, nutritious, and downright tasty Chickpea Salad!

Ingredients / 4 servings:

• 1 can of chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1 small red onion, diced
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Cooking Time:

• Draining and Rinsing Chickpeas: 2 minutes
• Dicing Cucumber: 3 minutes
• Dicing Red Bell Pepper: 3 minutes
• Dicing Red Onion: 2 minutes
• Chopping Fresh Parsley: 2 minutes
• Mixing Ingredients: 3 minutes

Total Estimated Time: 15 minutes

Total Estimated Cost:

• Canned Chickpeas: $1.00 (average cost for a 15 oz can)
• Cucumber: $0.75 (average cost for one medium cucumber)
• Red Bell Pepper: $1.50 (average cost for one medium red bell pepper)
• Red Onion: $0.50 (average cost for one small red onion)
• Fresh Parsley: $0.50 (average cost for a small bunch, you will only use a portion of it)
• Olive Oil: $0.30 (average cost for 2 tablespoons, considering a 16 oz bottle costs around $6.00)
• Lemon Juice: $0.25 (average cost for 1 tablespoon, considering a whole lemon costs around $0.50 and yields about 2 tablespoons)
• Salt and Pepper: $0.05 (negligible cost for small amounts)

Total Cost: $4.85

Cost per Serving (assuming 4 servings): $4.85 / 4 = $1.21 per serving

Recipe – Instructions:

Open the can of chickpeas and pour the contents into a colander or sieve. Rinse the chickpeas under cold running water to remove any excess salt or preservatives. Allow the chickpeas to drain thoroughly, then transfer them to a large mixing bowl.

Cucumber: Rinse the cucumber under cold water. Cut off the ends and slice the cucumber lengthwise into quarters. Then, dice the quarters into bite-sized pieces and add them to the mixing bowl with the chickpeas.

Red Bell Pepper: Rinse the red bell pepper under cold water. Cut it in half, remove the stem, seeds, and membranes, then dice the pepper into small pieces. Add the diced bell pepper to the mixing bowl.

Red Onion: Peel the red onion and cut off the ends. Slice the onion in half from top to bottom, then place the flat side down and dice into small pieces. Add the diced onion to the mixing bowl.

Parsley: Rinse the parsley under cold water and pat it dry with a paper towel. Remove any large stems. Finely chop the parsley and add it to the mixing bowl.

In a small bowl or measuring cup, combine 2 tablespoons of olive oil and 1 tablespoon of lemon juice. Whisk together until well combined.

Pour the dressing over the chickpeas and vegetables in the mixing bowl. Season with salt and pepper to taste. Use a large spoon or spatula to gently toss all the ingredients together until they are evenly coated with the dressing.

Use a large spoon or spatula to gently toss all the ingredients together until they are evenly coated with the dressing.

Transfer the salad to a serving dish or individual plates.

If desired, garnish with additional chopped parsley or a sprinkle of red pepper flakes for a bit of heat.

Tips:

• For the best flavor and texture, make sure to use fresh vegetables and herbs. Crisp cucumbers, sweet bell peppers, and fresh parsley will elevate the salad and make it taste more vibrant and refreshing.
• Feel free to customize this salad to suit your preferences. Add cherry tomatoes for extra sweetness, diced avocado for creaminess, or crumbled feta cheese for a tangy twist. You can also experiment with different herbs like cilantro or basil.
• This chickpea salad can be made ahead of time and stored in the refrigerator for up to 2 days. This allows the flavors to meld together, making it even tastier the next day. Just give it a good stir before serving to redistribute the dressing.

Nutritional Information per Serving (approximate, for 4 servings):

• Calories: 150
• Protein: 5 grams
• Fat: 7 grams
• Carbohydrates: 18 grams
• Fiber: 5 grams

See nutrition disclosure

Essential Equipment:

1. Cutting Board: For dicing the cucumber, red bell pepper, and red onion, and chopping the parsley.
2. Knife: A sharp knife for chopping and dicing the vegetables and herbs.
3. Colander or Sieve: To drain and rinse the canned chickpeas.
4. Mixing Bowl: A large bowl to combine all the salad ingredients.
5. Measuring Cups and Spoons: To measure the olive oil, lemon juice, and any other ingredients.
6. Spoon or Spatula: To mix the salad ingredients together thoroughly.

Optional Equipment:

• Paper Towels: To pat dry the spinach after washing.
• Small Bowl: For holding the crumbled feta cheese.
• Serving Plate: To plate the finished scrambled eggs.
• Toaster: If you plan to serve the scrambled eggs with toast.

I hope you enjoy this fresh and zesty Chickpea Salad as much as I do! It’s quick, easy, and perfect for any meal. Be sure to check out my other recipes on the blog for more delicious and simple ideas to keep your kitchen buzzing with goodness. Happy cooking!