Tomato, Chickpea and Basil Salad

Why You’ll Love This Recipe

This salad is as nutritious as it is delicious. It’s packed with plant-based protein from chickpeas, antioxidants from tomatoes, and the herbal brightness of fresh basil. Whether you’re looking for a quick lunch, a light dinner, or a colorful side dish, this recipe fits effortlessly into your routine. It’s vegan, gluten-free, and incredibly easy to prepare with minimal ingredients.

Ingredients

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

• Cherry tomatoes or ripe tomatoes, chopped
• Cooked chickpeas (canned or home-cooked), drained and rinsed
• Fresh basil leaves, torn or sliced
• Olive oil
• Lemon juice or balsamic vinegar
• Salt
• Black pepper
• Optional: red onion, garlic, feta cheese, cucumber

Directions

1. In a large mixing bowl, combine the chopped tomatoes and chickpeas.
2. Add the torn basil leaves and any optional add-ins like red onion or cucumber.
3. Drizzle with olive oil and lemon juice or vinegar.
4. Season with salt and pepper to taste.
5. Gently toss all the ingredients until well combined.
6. Let the salad sit for 10–15 minutes at room temperature to allow the flavors to blend before serving.

Servings and timing

This recipe serves 4 people as a side dish or 2 as a main. Preparation takes about 10 minutes, with an optional 10–15 minutes of resting time for enhanced flavor blending. No cooking required.

Variations

• Add grains: Mix in cooked quinoa, couscous, or farro for a heartier meal.
• Make it creamy: Add crumbled feta or mozzarella balls for a richer texture.
• Change the herbs: Swap basil with parsley, dill, or mint for a different flavor profile.
• Add greens: Toss in arugula or spinach to bulk it up as a salad base.
• Include crunch: Add toasted pine nuts, sunflower seeds, or croutons.
• Spice it up: A pinch of chili flakes or a splash of hot sauce adds heat.
• Use roasted chickpeas: For extra texture, use roasted chickpeas instead of soft ones.

Storage/Reheating

Store any leftovers in an airtight container in the refrigerator for up to 3 days. This salad is best enjoyed fresh, but the flavors deepen after a few hours in the fridge. Do not freeze. Reheating is not necessary; serve chilled or at room temperature.

FAQs

How long does this salad last in the fridge?

It will stay fresh for up to 3 days when stored in an airtight container in the refrigerator.

Can I use dried chickpeas instead of canned?

Yes, but be sure to soak and cook them beforehand. You’ll need about 1.5 cups of cooked chickpeas to replace one 15-ounce can.

What kind of tomatoes work best?

Cherry tomatoes or any ripe, juicy tomatoes work well. Heirloom varieties add extra flavor and color.

Can I make this salad ahead of time?

Yes, you can prepare it a few hours in advance. Just add the basil right before serving for the freshest taste.

Is this salad vegan and gluten-free?

Yes, it is naturally vegan and gluten-free.

Can I add protein to make it a full meal?

Absolutely. Add grilled chicken, tuna, or tofu to make it more filling.

What dressing works best?

A simple mix of olive oil and lemon juice or balsamic vinegar complements the flavors well.

Can I use dried basil instead of fresh?

Fresh basil is highly recommended for this salad, but in a pinch, a small amount of dried basil can be used.

Is this suitable for meal prep?

Yes, it holds up well for a couple of days, making it a good option for meal prep.

How do I keep the basil from wilting?

Add the basil just before serving and avoid storing the salad with basil for too long.

Conclusion

The Tomato, Chickpea and Basil Salad is a quick, vibrant dish that’s perfect for healthy eating without sacrificing flavor. With its fresh ingredients and flexible variations, it’s a go-to recipe that’s sure to please whether you’re feeding yourself or a crowd.

Tomato, Chickpea and Basil Salad

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A refreshing, vibrant Mediterranean-style salad made with juicy tomatoes, creamy chickpeas, and fragrant basil tossed in a simple olive oil and lemon dressing. Perfect as a quick lunch, light dinner, or colorful side dish.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: Serves 4 as a side, 2 as a main
• Category: Salad
• Method: No-cook
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

• 2 cups cherry tomatoes or ripe tomatoes, chopped
• 1 can (15 oz) cooked chickpeas, drained and rinsed
• 1/2 cup fresh basil leaves, torn or sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice or balsamic vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: 1/4 cup red onion, thinly sliced
• Optional: 1 garlic clove, minced
• Optional: 1/2 cup cucumber, diced
• Optional: 1/4 cup feta cheese, crumbled

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Instructions

1. In a large mixing bowl, combine the chopped tomatoes and chickpeas.
2. Add the torn basil leaves and any optional add-ins like red onion, cucumber, garlic, or feta cheese.
3. Drizzle with olive oil and lemon juice or balsamic vinegar.
4. Season with salt and black pepper to taste.
5. Gently toss all the ingredients until well combined.
6. Let the salad sit for 10–15 minutes at room temperature to allow the flavors to blend before serving.

Notes

• For extra protein, add grilled chicken, tofu, or tuna.
• Add the basil just before serving to prevent wilting.
• This salad can be made a few hours in advance for better flavor blending.
• Best served fresh but can be stored in the fridge for up to 3 days.
• Try swapping basil with other herbs like parsley or mint for a new twist.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 220
• Sugar: 4g
• Sodium: 320mg
• Fat: 11g
• Saturated Fat: 1.5g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 6g
• Protein: 7g
• Cholesterol: 0mg