Basil & Tomato Chickpea Salad

Basil & Tomato Chickpea Salad Bar – it’s not just a mouthful to say, but a delicious and nutritious mouthful to eat! Dive into this easy-to-make recipe that combines the earthy flavors of basil and tomato with the protein-packed goodness of chickpeas. Perfect for those on a health and fitness journey, this salad is both satisfying and beneficial for your body. Let’s dive into the makings of this amazing dish!

Basil & Tomato Chickpea Salad Ingredients

• Chickpeas: 1 can (15 oz) or approximately 425g
• Fresh tomatoes: 2 medium-sized, diced
• Fresh basil leaves: 1 cup (roughly torn) or approximately 20g
• Olive oil: 3 tablespoons or 45ml
• Fresh lemon juice: 2 tablespoons or 30ml
• Garlic: 2 cloves, minced
• Red onion: 1/2 (diced)
• Salt: 1/2 teaspoon or 3g
• Black pepper: 1/4 teaspoon or 1.5g
• Cucumber: 1/2, diced
• Feta cheese (optional): 1/2 cup or approximately 100g

Time Required:

• Preparation: 10 minutes
• Marinating: 20 minutes
• Total: 30 minutes

Serves: 4

Nutritional Facts (Per Serving)

• Calories: 220
• Protein: 8g
• Carbs: 25g
• Fat: 10g
• Fiber: 7g
• Sugar: 5g

Basil & Tomato Chickpea Salad Instructions

1. Begin by draining and rinsing the chickpeas. Place them in a large mixing bowl.
2. Add the diced tomatoes, torn basil leaves, and diced cucumber to the bowl.
3. For the dressing, in a separate smaller bowl, whisk together the olive oil, fresh lemon juice, minced garlic, salt, and black pepper until well combined.
4. Pour the dressing over the chickpea mixture. Toss everything well to ensure the ingredients are evenly coated.
5. Finely dice the red onion and add it to the mixture.
6. If you’re using feta cheese, crumble it into the salad now.
7. Let the Basil & Tomato Chickpea Salad marinate for about 20 minutes. This allows the flavors to meld together beautifully.
8. Give it one final toss and adjust the seasoning if needed before serving.

Tips

1. For an extra protein kick, you can add some grilled chicken or tofu.
2. Fresh basil is key. Dried basil just won’t give the same flavor.
3. If you’re not a fan of feta, try using mozzarella pearls. They’re equally delicious.
4. The salad tastes even better the next day, making it a great option for meal prep.

Serving Suggestions

• Serve your Basil & Tomato Chickpea Salad on a bed of fresh spinach or arugula for an added green touch.
• Pair it with some whole grain bread or pita for a wholesome meal.
• It’s also delightful as a side dish at BBQs or picnics.
• Add some sliced avocado on top for an extra creamy texture.

There you have it, a Basil & Tomato Chickpea Salad that’s not only bursting with flavors but also packed with nutrients. Whether you’re on a fitness journey with AH7 or just looking for a refreshing meal, this salad has got you covered. Enjoy every bite and relish the journey to a healthier you!

BASIL & TOMATO CHICKPEA SALAD

Basil & Tomato Chickpea Salad Bar – it’s not just a mouthful to say, but a delicious and nutritious mouthful to eat! Dive into this easy-to-make recipe that combines the earthy flavors of basil and tomato with the protein-packed goodness of chickpeas. Perfect for those on a health and fitness journey, this salad is both satisfying and beneficial for your body. Let’s dive into the makings of this amazing dish!

5 from 2 votes

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Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Nutritions

Nutrition Facts

BASIL & TOMATO CHICKPEA SALAD

Amount per Serving

Calories

220

% Daily Value*

Fat

 

10

g

15

%

Carbohydrates

 

25

g

8

%

Fiber

 

7

g

29

%

Sugar

 

5

g

6

%

Protein

 

8

g

16

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Chickpeas: 1 can 15 oz or approximately 425g
• Fresh tomatoes: 2 medium-sized diced
• Fresh basil leaves: 1 cup roughly torn or approximately 20g
• Olive oil: 3 tablespoons or 45ml
• Fresh lemon juice: 2 tablespoons or 30ml
• Garlic: 2 cloves minced
• Red onion: 1/2 diced
• Salt: 1/2 teaspoon or 3g
• Black pepper: 1/4 teaspoon or 1.5g
• Cucumber: 1/2 diced
• Feta cheese optional: 1/2 cup or approximately 100g

Instructions

• Begin by draining and rinsing the chickpeas. Place them in a large mixing bowl.
• Add the diced tomatoes, torn basil leaves, and diced cucumber to the bowl.
• For the dressing, in a separate smaller bowl, whisk together the olive oil, fresh lemon juice, minced garlic, salt, and black pepper until well combined.
• Pour the dressing over the chickpea mixture. Toss everything well to ensure the ingredients are evenly coated.
• Finely dice the red onion and add it to the mixture.
• If you’re using feta cheese, crumble it into the salad now.
• Let the Basil & Tomato Chickpea Salad marinate for about 20 minutes. This allows the flavors to meld together beautifully.
• Give it one final toss and adjust the seasoning if needed before serving.

Notes

TIPS

For an extra protein kick, you can add some grilled chicken or tofu.
Fresh basil is key. Dried basil just won’t give the same flavor.
If you’re not a fan of feta, try using mozzarella pearls. They’re equally delicious.
The salad tastes even better the next day, making it a great option for meal prep.

SERVING SUGGESTIONS

Serve your Basil & Tomato Chickpea Salad on a bed of fresh spinach or arugula for an added green touch.
Pair it with some whole grain bread or pita for a wholesome meal.
It’s also delightful as a side dish at BBQs or picnics.
Add some sliced avocado on top for an extra creamy texture.