The healthy chickpea salad with fresh veggies and a lemon dressing is a perfect quick meal you can have any time of the day!
This healthy chickpea salad is a delightful blend of protein-rich chickpeas and fresh, crunchy vegetables like tomatoes, onions, bell peppers, and cucumbers. Infused with vibrant flavours of Indian spices and a zesty lemon dressing, this salad is both nutritious and satisfying.
Perfect for a quick snack or a light meal, it is versatile enough to enjoy on its own or with Indian flatbreads like naan and roti. What makes this recipe unique is its ability to deliver a burst of flavour without any oil, making it an ideal choice for those focused on healthy eating.
Fresh, flavorful, and packed with protein—this chickpea salad is a bowl of goodness in every bite!
Healthy Chickpea Salad: Zesty & Protein-Packed Delight
| Prep time | 10 Minutes |
| Cooking Time | 10 Minutes |
| Total Times | 20 minutes |
| Serving | 4-6 person |
| Calories | 274 kcal |
Ingredients
- 1 cup boiled chickpeas (cooked, drained, and rinsed)
- 1 large finely chopped tomato
- 1 medium finely chopped onion
- 1 medium capsicum (diced)
- 2 tablespoons freshly chopped coriander
- 2 tablespoons lemon juice
- 1 teaspoon chaat masala
- ½ teaspoon cumin powder
- ½ teaspoon black salt (or regular salt as per taste)
- 1 finely chopped green chili
- 1 tablespoon tamarind chutney (optional)
- 1 tablespoon green chutney (optional)
Instructions
Preparation:
- If using dried chickpeas, soak 1 cup overnight in water. Drain, rinse, and cook in a pressure cooker or pot until tender.
- Dice 1 large tomato, 1 medium onion, 1 medium bell pepper, and 1 medium cucumber into small, bite-sized pieces.
Making Chickpea Salad:
- In a pan, add 1 teaspoon oil, boiled chickpea, salt as per taste, and Kashmiri red chilli powder and sauté well.
- Transfer the chickpea into a large mixing bowl, along with the chopped vegetables.
- Then, in a small bowl, whisk together 2 tablespoons of lemon juice, 1 teaspoon of chaat masala, ½ teaspoon of cumin powder, and ½ teaspoon of black salt. You can adjust the seasoning as per your taste.
- Pour the dressing over the chickpea and vegetable mixture. Add 2 tablespoons of chopped fresh coriander and 1 finely chopped green chilli.
- Then, add 1 tablespoon each of tamarind chutney and green chutney.
- Allow the salad to chill in the refrigerator for at least 30 minutes to let the flavours meld. Serve cold or at room temperature.
Nutritional Information (Per Serving)
- Calories: 274 kcal
- Protein: 9 g
- Fat: 13 g; Saturated Fat: 5 g
- Carbohydrates: 32 g
- Fibre: 10 g
- Sugar: 8 g
- Sodium: 599 mg
- Potassium: 405 mg
Serving Suggestions
Here are some serving suggestions for the chickpea salad recipe:
- You can also use the salad as a filling for whole-wheat wraps or pita bread. This makes for a convenient and nutritious lunch option.
- Enjoy the chickpea salad on its own as a light and refreshing meal. Its protein-rich content makes it filling and satisfying.
- Serve the salad alongside warm naan or roti for a complete meal. The combination of the salad with flatbreads adds a hearty touch.
FAQs:
- Can I use canned chickpeas for this salad?
Yes, canned chickpeas work perfectly for this recipe. Just be sure to drain and rinse them well before using them to remove excess sodium.
- How can I make this salad spicier?
To add more spice, include finely chopped green chillies or a pinch of red chilli powder. Adjust the spice level to your preference.
- Can I prepare the salad in advance?
Absolutely! This salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just give it a good toss before serving.
- What can I use as a substitute for lemon juice?
If you don’t have lemon juice, you can use lime juice or apple cider vinegar as an alternative. Both will add a tangy flavour to the salad.
- Is this salad suitable for meal prep?
Yes, it’s ideal for meal prep. Prepare and store the salad in airtight containers in the fridge. It remains fresh for up to 2 days.
- Can I add other vegetables to the salad?
Definitely! Feel free to include additional vegetables like grated carrots, radishes, or corn for added crunch and variety.