A few pantry staples and just a little bit of chopping is all it takes to prepare this crisp, refreshing salad featuring protein-packed chickpeas and ripe summer produce. Fresh basil brings out the flavor of the sun-ripened tomatoes here, but you can substitute other fresh herbs, like oregano, thyme, or dill, if you prefer. Serve as a side, or spoon out a double portion for a cool, plant-based entree that’s light on calories yet satisfying, thanks to six grams of filling fiber and eight grams of protein. Refrigerate leftovers. Use within three days for best taste and quality.
Tomato, Cucumber, and Chickpea Salad
Cook Time: 10 minutes
Total Time: 40 minutes
1 (15-oz) can unsalted chickpeas, drained
3 ripe tomatoes, diced
1 English cucumber, diced
1/2 cup finely chopped red onion
3 Tbsp extra-virgin olive oil
2 Tbsp red wine vinegar
¼ cup fresh sliced basil
¾ tsp kosher salt
½ tsp freshly ground pepper
1. Combine chickpeas, tomatoes, cucumber, and onion in a large bowl. In a smaller one, whisk together oil, vinegar, oregano, salt, and pepper. Pour over chickpea mixture, stirring to coat all ingredients.
2. Cover and chill at least 30 minutes or until ready to serve.
NUTRITION FACTS (per ¾ cup ): Calories 120; Total Fat 6g (Saturated Fat 0.5); Cholesterol 0mg; Sodium 200mg; Total Carbs 12g (Dietary Fiber 3g, Total Sugars 2g, Added Sugars 0g); Protein 4g
CAROLYN WILLIAMS, PHD, RD