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Craving a vibrant and refreshing salad that’s both quick and nutritious? This Chickpea Tomato Basil Salad is your answer! Bursting with fresh flavors and packed with plant-based protein, it’s the perfect light lunch, side dish, or healthy snack. Inspired by simple Mediterranean flavors, this salad is sure to become a new favorite. Let’s get started!
Why You’ll Love This Chickpea Tomato Basil Salad
This Chickpea Tomato Basil Salad is more than just a salad; it’s a delightful experience! Here’s why you’ll keep coming back for more:
- Ready in 15 Minutes: Perfect for those busy weeknights when you need something fast.
- Simple Ingredients: Uses pantry staples and fresh produce.
- Bursting with Flavor: Fresh basil, juicy tomatoes, and a zesty lemon dressing create an irresistible combination.
- High in Protein & Fiber: Keeps you feeling full and satisfied.
- Budget-Friendly: An affordable and healthy meal option.
- Versatile: Enjoy it as a side, lunch, or snack.
- Easy to Customize: Add your favorite veggies or protein for a personalized twist.
- Naturally Gluten-Free and Vegan: Suitable for a variety of dietary needs.
It’s a salad that’s both effortless and impressive, bringing a taste of sunshine to your table with minimal effort!
Ingredients Needed
Here’s what you’ll need to create this vibrant Chickpea Tomato Basil Salad:
- 1 can (15 oz) chickpeas, drained and rinsed (425g) – Ensure they are well-rinsed to remove excess sodium.
- 1 cup cherry tomatoes, halved (150g) – Look for ripe, plump tomatoes for the best flavor.
- 1/4 cup fresh basil leaves, chopped (15g) – Fresh basil is key! Find it at your local farmers’ market for the best aroma.
- 2 tablespoons olive oil (30ml) – Extra virgin olive oil adds the most flavor.
- 1 tablespoon lemon juice (15ml) – Freshly squeezed lemon juice is highly recommended.
- 1/2 teaspoon salt (2.5g) – Adjust to your taste preference.
- 1/4 teaspoon black pepper (0.5g) – Freshly ground black pepper is best.
- 1/4 teaspoon garlic powder (0.5g) – Adds a subtle garlicky flavor.
A little tip: for an extra layer of flavor, lightly toast the garlic powder in a dry pan for a minute before adding it to the dressing. This will release its aroma and deepen the taste.
YOU MIGHT LOVE: Chickpea Cucumber Tomato Salad with Lemon-Parsley Vinaigrette – A zesty twist for spice lovers.
Essential Equipment List
You’ll only need a few basic tools to whip up this Chickpea Tomato Basil Salad:
- Large mixing bowl: For tossing all the ingredients together.
- Small bowl: For whisking the dressing.
- Whisk: To emulsify the dressing ingredients.
- Serving bowl: For serving the finished salad.
Don’t have a whisk? A fork will work just fine! The key is to ensure the dressing is well combined.
Recipe Details
Here’s a quick overview of what to expect when making this Chickpea Tomato Basil Salad:
- Prep Time: 10 minutes
- Cook Time: 0 minutes (no cooking required!)
- Total Time: 10 minutes (plus 10 minutes for flavors to meld)
- Servings: 4
- Difficulty: Easy
Step-by-Step Instructions
Follow these simple steps to create your own delicious Chickpea Tomato Basil Salad:
Step 1: Combine the Ingredients
In a large mixing bowl, gently combine the drained and rinsed chickpeas, halved cherry tomatoes, and chopped fresh basil leaves. Make sure the chickpeas are dry so the salad doesn’t become watery.
Step 2: Prepare the Dressing
In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, and garlic powder. Whisk vigorously until the dressing is emulsified and slightly thickened. This ensures that the flavors are well combined.
Step 3: Toss and Marinate
Pour the dressing over the chickpea mixture and gently toss until all the ingredients are evenly coated. Be careful not to overmix, as this can crush the tomatoes. Let the salad sit for at least 10 minutes to allow the flavors to meld together. This step is crucial for developing the full flavor profile of the salad.
Step 4: Serve and Enjoy
Serve the Chickpea Tomato Basil Salad chilled or at room temperature. Garnish with extra fresh basil leaves for a pop of color and freshness. This salad is best enjoyed fresh, but it can be stored in the refrigerator for later.
CHECK OUT: Chickpea Cucumber Avocado Salad with Chili-Lime – A zesty twist for spice lovers.
Tips for Success
Here are some tips to help you make the perfect Chickpea Tomato Basil Salad every time:
- Use Fresh Ingredients: The fresher the ingredients, the better the flavor of the salad.
- Don’t Overmix: Gently toss the ingredients to avoid crushing the tomatoes.
- Marinate for Flavor: Letting the salad sit for at least 10 minutes allows the flavors to meld together.
- Adjust Seasoning: Taste the salad and adjust the seasoning (salt, pepper, lemon juice) to your liking.
- Chill Before Serving: Chilling the salad enhances the flavors and makes it even more refreshing.
Want to elevate the salad? Add a sprinkle of toasted pine nuts for a delightful crunch!
Variations & Substitutions
Customize your Chickpea Tomato Basil Salad to suit your preferences:
- Add Veggies: Cucumber, bell peppers, red onion, or avocado would be great additions.
- Add Protein: Feta cheese, grilled chicken, or tofu can be added for extra protein.
- Substitute Herbs: Try using parsley, mint, or oregano instead of basil.
- Spicy Kick: Add a pinch of red pepper flakes or a drizzle of hot sauce for some heat.
If you’re looking for a dairy-free option, nutritional yeast can provide a cheesy flavor without the dairy.
Serving Suggestions & Pairings with Chickpea Tomato Basil Salad
This Chickpea Tomato Basil Salad is incredibly versatile! Here are some serving suggestions and pairings:
- Side Dish: Serve it alongside grilled chicken, fish, or tofu.
- Lunch: Enjoy it as a light and refreshing lunch on its own or with a side of whole-wheat pita bread.
- Snack: Perfect for a healthy and satisfying afternoon snack.
- Picnic or Potluck: A great dish to bring to outdoor gatherings.
Pair it with a refreshing glass of iced tea or sparkling water with lemon for the perfect meal!
Health Benefits
This Chickpea Tomato Basil Salad is not only delicious but also packed with health benefits:
- High in Fiber: Chickpeas are an excellent source of fiber, which aids digestion and promotes gut health.
- Good Source of Protein: Chickpeas provide plant-based protein, essential for muscle building and repair.
- Rich in Vitamins and Minerals: Tomatoes are a good source of vitamins C and K, while basil provides antioxidants.
- Healthy Fats: Olive oil provides healthy monounsaturated fats, which are beneficial for heart health.
- Storage: Store the salad in an airtight container in the refrigerator for up to 3 days.
- Reheating: No reheating is required! Enjoy it chilled or at room temperature.
- Freezing: Freezing is not recommended, as the tomatoes may become mushy.
- Calories: 180
- Protein: 8g
- Carbs: 30g
- Fat: 4g
- Fiber: 9g
- Chickpea Cucumber Tomato Salad with Lemon Parsley Vinaigrette – A refreshing and herby twist on a classic salad.
- Avocado Black Bean Salad with Cilantro Lime Dressing – A zesty and filling salad perfect for lunch or dinner.
- Mediterranean Chickpea Cucumber Salad – A taste of the Mediterranean in every bite.
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Diet: Vegan
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil leaves, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- In a large mixing bowl, combine the chickpeas, cherry tomatoes, and chopped basil leaves.
- In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, and garlic powder.
- Pour the dressing over the chickpea mixture and gently toss until all ingredients are evenly coated.
- Let the salad sit for at least 10 minutes to allow the flavors to meld.
- Serve chilled or at room temperature.
- Serving Suggestion: Serve as a side dish or light lunch.
- Variation: Add cucumber, bell peppers, or feta cheese for extra flavor and texture.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Serving Size: 1 serving
- Calories: 180
- Sugar: 4 g
- Sodium: 300 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 9 g
- Protein: 8 g
- Cholesterol: 0 mg
Did you know that chickpeas are also a good source of iron, making this salad a great choice for vegetarians and vegans?
Storage & Reheating
Here’s how to properly store and enjoy your Chickpea Tomato Basil Salad later:
To prevent the salad from becoming soggy, store the dressing separately and add it just before serving.
Frequently Asked Questions
Can I use dried basil instead of fresh?
Fresh basil provides the best flavor, but if you only have dried basil, use about 1 teaspoon. Keep in mind that the flavor will be more concentrated.
Can I add other vegetables to the salad?
Absolutely! Cucumber, bell peppers, red onion, and avocado are all great additions. Feel free to experiment with your favorite veggies.
Can I make this salad ahead of time?
Yes, you can make the salad a few hours ahead of time. However, it’s best to add the dressing just before serving to prevent the salad from becoming soggy.
How long will the salad last in the refrigerator?
The salad will last for up to 3 days in the refrigerator, stored in an airtight container.
Can I use canned tomatoes instead of fresh?
Fresh cherry tomatoes provide the best flavor and texture, but if you only have canned tomatoes, use diced tomatoes and drain them well before adding them to the salad.
Nutritional Information
Please note: These values are estimates and can vary based on specific ingredients and serving sizes.
More Delicious Dishes to Explore
Craving more vibrant and flavorful salads? Try these other delicious recipes:
Conclusion
This Chickpea Tomato Basil Salad is a fast, flavorful, and incredibly versatile dish that’s perfect for any occasion. Whip it up tonight and enjoy a healthy and delicious meal! Don’t forget to tag us with your masterpiece!
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Chickpea Tomato Basil Salad
Description
A vibrant and refreshing salad with chickpeas, tomatoes, basil, and a zesty lemon dressing.
Ingredients
Instructions
Notes
Nutrition
Keywords: chickpea salad, tomato salad, basil salad, vegan salad, healthy salad, mediterranean salad, easy salad