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This fresh chickpea salad is my go-to for a nutrient-packed meal that comes together in minutes and tastes bright and satisfying every time. With crisp cucumbers juicy tomatoes and a zesty lemon and olive oil dressing you are set for a quick lunch or the perfect side for grilled meats or fish.
I made this on a sweltering summer day when I wanted something filling but light and it instantly became a staple I crave on repeat.
Ingredients
- Canned chickpeas: Choose a BPA-free can if possible and rinse well for best texture
- English cucumber: Pick one that feels firm and heavy with minimal blemishes
- Roma tomatoes: Select ripe yet still slightly firm tomatoes for easier chopping and less soggy salad
- Red onion: Adds zest and color Slice thin for the best texture
- Fresh parsley: Brightens up the salad and balances the flavors Go for fresh and fragrant leaves
- Extra virgin olive oil: Choose a robust peppery oil that tastes good enough to eat on its own
- Fresh lemon juice: Use just squeezed for tang and aroma Bottled juice is not recommended here
- Minced garlic: Adds bite and depth Choose firm cloves and mince right before use
- Italian seasoning: Pick a blend with oregano basil thyme and rosemary If you have fresh herbs even better
- Salt and black pepper: Always season as you go and taste before adding more
Step-by-Step Instructions
- Prepare the Vegetables:
- Chop the cucumber tomatoes red onion and parsley Aim for an even dice so every bite gets a good mix Scrape into a large salad bowl
- Mix the Dressing:
- In a liquid measuring cup combine olive oil freshly squeezed lemon juice minced garlic and Italian seasoning Season with salt and plenty of cracked black pepper Stir well with a fork until the dressing looks creamy and golden
- Combine and Toss:
- Pour the dressing over the bowl of vegetables and chickpeas Use two spoons or clean hands to gently toss until everything is evenly coated Taste and adjust salt if needed
- Rest for Flavor:
- If you have the time let the salad sit for ten to twenty minutes to allow the flavors to meld The onion will soften a bit and everything will taste brighter
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I love how the olive oil amplifies all the fresh flavors If I close my eyes while taking a bite I can picture sitting on my grandmother’s patio with the garden in full bloom and a big bowl of this on the table
Storage Tips
Store leftover salad in an airtight container in the fridge It will keep for about two to three days If you are adding avocado or feta wait to stir it in until just before serving for the best texture Give the salad a quick stir before each meal as dressing will settle a bit
Ingredient Substitutions
- No English cucumber: Use a standard garden cucumber but peel it first
- No Roma tomatoes: Try grape tomatoes halved or your favorite juicy variety
- Ran out of lemon juice: A splash of white or red wine vinegar will still create a perky dressing
- Craving more protein: Add canned tuna diced avocado cooked quinoa or briny olives
Serving Suggestions
- Serve as a light lunch over greens or spoon onto toasted sourdough
- Pairs beautifully with grilled or roasted meats as a side
- Makes a delicious filling for lettuce cups pita pockets or alongside hummus and warm pita
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Simple Mediterranean Roots
This salad takes cues from Mediterranean cuisine where fresh herbs olive oil and bright acid are always on the table Chickpeas are a staple in the region for their sustenance and hearty texture making this an easy and delicious nod to those traditions
Frequently Asked Questions
- → Can I use garden cucumbers instead of English cucumbers?
Yes, simply peel garden cucumbers before dicing to keep the texture crisp and mild.
- → What alternative can replace Roma tomatoes?
Grape tomatoes can be swapped in for Roma tomatoes—use about 1.5 cups for best results.
- → How long does this salad stay fresh?
The salad tastes great for up to two days when refrigerated, though it's crispest within a few hours of assembly.
- → Can other dressings work in place of lemon juice?
You can use red or white wine vinegar instead of lemon juice for a different tangy note in the dressing.
- → What are some optional add-ins?
Try feta, canned tuna, diced avocado, cooked quinoa, or olives to suit your taste or add extra protein and flavor.