Chickpea Tomato Salad

Recipe: Chickpea and Fresh Tomato Toss

Summary: This healthy bean salad makes a great summer side dish, snack, or potluck contribution. It can be prepared ahead of time and stored in the refrigerator for up to two days.



  • 1 can of chickpeas (19 ounces), drained and rinsed
  • 1 large tomato, chopped
  • 1 small red onion, minced
  • ¼ cup of chopped parsley
  • Dressing

  • 2T extra-virgin olive oil
  • 1T freshly squeezed lemon juice
  • 1 garlic clove, minced or put through a press
  • 1t ground cumin
  • ½t chili powder
  • ¼t crushed red pepper flakes
  • ¼t salt


  1. In a large bowl, use a wire whisk to combine the salad dressing.
  2. Add the chickpeas, tomatoes, onion, and parsley.
  3. Gently toss until the dressing is evenly distributed throughout the salad.

Quick notes

In addition to being a flavorful diet food, this superfood salad is packed with vitamins and antioxidants that combat a wide variety of health problems:

  • Chickpeas‘ high protein content makes them a staple of a vegetarian diet.
  • Tomatoes promote healthy skin, build strong bones, and can even help prevent cancer.
  • Parsley strengthens the immune system, helps prevent urinary tract infections, and reduces the risk of heart disease.
  • Extra-virgin olive oil is a “good fat” that controls high cholesterol, prevents gallstones, and can reduce the risk of colon cancer.
  • Garlic can help lower blood pressure and cholesterol levels, and is also a natural antibiotic.
  • Onions help prevent ulcers, reduce the risk of stroke, and promote a healthy heart.

Carbs: 33 grams
Fiber: 7 grams

Preparation time: 10 minute(s)

Cooking time:

Diet tags: Low calorie, Reduced fat, Raw

Number of servings (yield): 4

Culinary tradition: Italian

Calories: 235

Fat: 9

Protein: 7

My rating 5 stars:  ★★★★★ 1 review(s)

By Mediterranean Book
Published: August 24,2012