Chickpea and Tomato Salad

Why You’ll Love This Recipe

This salad is light yet filling, with a satisfying balance of textures and flavors. The chickpeas provide plant-based protein and fiber, while the tomatoes add sweetness and acidity. It’s ready in minutes, keeps well in the fridge, and works beautifully as a make-ahead meal or potluck contribution. Naturally vegan and gluten-free, it suits a variety of diets and can be easily customized.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Canned chickpeas, drained and rinsed
• Cherry or grape tomatoes, halved
• Red onion or shallot, thinly sliced
• Fresh parsley or basil, chopped
• Olive oil
• Lemon juice or red wine vinegar
• Garlic, minced
• Salt and pepper
• Optional: cucumber, olives, avocado, crumbled vegan feta, or toasted pine nuts

Directions

1. In a large bowl, combine the chickpeas, tomatoes, red onion, and herbs.
2. In a small bowl, whisk together olive oil, lemon juice (or vinegar), garlic, salt, and pepper.
3. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
4. Taste and adjust seasoning if needed.
5. Let the salad sit for 10–15 minutes to allow flavors to meld, or refrigerate until ready to serve.
6. Garnish with optional toppings just before serving.

Servings and timing

This recipe makes approximately 4 servings.
Prep time: 10 minutes
Marinating time (optional): 10–15 minutes
Total time: About 20–25 minutes

Variations

• Add grains: Mix in cooked quinoa, bulgur, or couscous for a heartier dish.
• Creamy version: Add a spoonful of tahini or avocado to the dressing.
• Spicy twist: Stir in a pinch of red pepper flakes or chopped chili.
• Roasted flavor: Use roasted cherry tomatoes and chickpeas for a richer taste.
• Italian-style: Add sun-dried tomatoes, basil, and balsamic vinegar.

Storage/Reheating

Store in an airtight container in the refrigerator for up to 3 days.
Best served cold or at room temperature.
No reheating necessary. Stir before serving if stored, and refresh with a splash of lemon juice or olive oil if needed.

FAQs

Can I use dried chickpeas instead of canned?

Yes, just soak and cook them beforehand. You’ll need about 1½ cups of cooked chickpeas to replace one can.

What kind of tomatoes work best?

Cherry or grape tomatoes are ideal for sweetness and low moisture, but chopped Roma or heirloom tomatoes also work.

Can I make this salad ahead of time?

Yes, it tastes even better after sitting for a while. Just add delicate toppings like avocado right before serving.

Is this salad high in protein?

Yes, chickpeas are a great source of plant-based protein and fiber, making this a filling and balanced meal.

Can I use bottled dressing?

You can, but homemade vinaigrette is fresher and more flavorful. Use a high-quality dressing if you go that route.

Is this salad gluten-free?

Yes, all ingredients are naturally gluten-free. Always double-check any store-bought toppings or additions.

What herbs work best?

Fresh parsley, basil, mint, or dill are all great choices. Mix and match to suit your taste.

Can I make this oil-free?

Yes, simply omit the olive oil and use more lemon juice or a splash of vinegar for tangy flavor.

Can I serve this warm?

The salad is best served cold or room temperature, but you can gently warm the chickpeas beforehand for a slightly warm version.

How can I make this a main dish?

Add grains, extra vegetables, and a topping like avocado or vegan cheese to make it more filling.

Conclusion

Chickpea and Tomato Salad is a quick, flavorful, and healthy dish that’s perfect for any occasion. Whether served as a light lunch, a refreshing side, or part of a larger meal, it brings together fresh ingredients and zesty flavors in every bite. With simple prep and endless ways to customize, it’s a go-to salad you’ll come back to again and again.

Chickpea and Tomato Salad

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Chickpea and Tomato Salad is a vibrant, Mediterranean-inspired dish made with juicy tomatoes, hearty chickpeas, fresh herbs, and a zesty vinaigrette. It’s refreshing, protein-packed, and ready in minutes—perfect as a light lunch, side dish, or make-ahead meal.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 20–25 minutes
• Yield: 4 servings
• Category: Salad
• Method: No-cook
• Cuisine: Mediterranean

Ingredients

1. 1 (15-ounce) can chickpeas, drained and rinsed
2. 1½ cups cherry or grape tomatoes, halved
3. ¼ cup red onion or shallot, thinly sliced
4. ¼ cup fresh parsley or basil, chopped
5. 2 tablespoons olive oil
6. 2 tablespoons lemon juice or red wine vinegar
7. 1 garlic clove, minced
8. Salt and black pepper, to taste
9. Optional toppings: diced cucumber, olives, avocado, crumbled vegan feta, toasted pine nuts

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Instructions

In a large bowl, combine chickpeas, tomatoes, red onion, and fresh herbs.

1. In a small bowl, whisk together olive oil, lemon juice or vinegar, minced garlic, salt, and pepper.
2. Pour the dressing over the salad and toss gently until everything is well coated.
3. Taste and adjust seasoning as needed.
4. Let the salad rest for 10–15 minutes to allow flavors to develop, or refrigerate until ready to serve.
5. Garnish with optional toppings just before serving.

Notes

• For added texture, try roasting the chickpeas before adding them to the salad.
• Use heirloom or Roma tomatoes if cherry tomatoes aren’t available.
• This salad gets better after a short rest, so make it ahead if you can.
• Stir before serving to redistribute the dressing and seasonings.

Nutrition

• Serving Size: 1 cup
• Calories: 210
• Sugar: 3g
• Sodium: 320mg
• Fat: 9g
• Saturated Fat: 1g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 25g
• Fiber: 6g
• Protein: 7g
• Cholesterol: 0mg