Chickpea salad
Crunchy, filling, no cooking. Keeps for lunch tomorrow.
- Hands-on
- 10 min
- Total time
13 min, show breakdown
- Prep 10 min
- Cook 0 min
- Clean up 3 min
- Pans
- 0
- Ingredients
- 7
- Cost/serving
- $3.38
Per serving
- Calories
- 404
- Protein
- 14 g
- Fiber
- 9.5 g
- Net carbs
- 28 g
- Fat
- 24 g
High in (% Daily Value per serving): Vitamin K 26%, Riboflavin (B2) 25%, Vitamin B6 24%, Vitamin C 23%, Folate 21%, Vitamin B12 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
½ can canned chickpeas, drained and rinsed (120 g)
Same amount as: about ¾ cup.
- ¼ medium cucumber (75 g)
½ cup cherry tomatoes (75 g)
Same amount as: 120 mL.
- ¼ medium red onion (28 g)
30 g feta, crumbled
Same amount as: 1 oz, about ¼ cup.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
1 tbsp lemon juice (15 g)
Same amount as: 15 mL, ¼ lemon squeezed from fresh lemons.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving. Keeps 2 days in the fridge. Dress it just before eating.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (357 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 404 | ||
| Total fat | 24 g | 30% | |
| Saturated fat | 6.8 g | 34% | |
| Cholesterol | 27 mg | 9% | |
| Sodium | 751 mg | 33% | |
| Total carbohydrate | 38 g | 14% | |
| Dietary fiber | 9.5 g | 34% | |
| Total sugars | 7.2 g | ||
| Net carbs† | 28 g | ||
| Protein | 14 g | 28% | |
| Vitamin D | 0.12 mcg | 1% | |
| Calcium | 230 mg | 18% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 497 mg | 11% | |
| Vitamin A | 74 mcg | 8% | |
| Vitamin C | 20 mg | 23% | |
| Vitamin E | 2.8 mg | 19% | |
| Vitamin K | 31 mcg | 26% | |
| Thiamin (B1) | 0.15 mg | 12% | |
| Riboflavin (B2) | 0.33 mg | 25% | |
| Niacin (B3) | 1 mg | 6% | |
| Vitamin B6 | 0.4 mg | 24% | |
| Folate | 82 mcg | 21% | |
| Vitamin B12 | 0.51 mcg | 21% | |
| Magnesium | 61 mg | 15% | |
| Zinc | 2 mg | 19% | |
| Selenium | 7.3 mcg | 13% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Drain the chickpeas in a sieve and rinse under the tap. Shake dry.
Dice the cucumber. Halve the tomatoes. Slice the onion as thin as you can.
In the bowl you'll eat from, mix the oil, lemon juice, salt and pepper with a fork.
Done looks like: Dressing looks cloudy and evenly mixed. Add the chickpeas, vegetables and feta. Toss. Taste and add salt or lemon.
Equipment
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Bland | Not enough salt or acid. | Add a pinch of salt and a squeeze of lemon, toss, taste again. |
| Harsh raw onion | Red onion is strong raw. | Soak the slices in cold water for 5 minutes, then drain. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 10 min, total 13 min. | 404 kcal 14 g protein 9.5 g fiber 28 g net carbs 24 g fat |
| Vegan | No feta. Also dairy-free. Hands-on 10 min, total 13 min. | 324 kcal 9.9 g protein 9.5 g fiber 27 g net carbs 17 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Use feta made from pasteurized milk (check the label).