Chickpea tomato salad. Simply in love with it. Fresh summer tomatoes, crisp cumin-coated chickpeas, sweet red onion, and parsley, tossed with just the right amount of olive oil and sunshiny lemon juice has the makings of becoming my absolute favourite summer salad! The best part about it is that you can make this recipe in less than 10 minutes! It’s that fast and easy. And it makes for a complete and satisfyingly light meal in itself.
Chickpeas Are Perfect for Vegans and Vegetarians
I have to admit I am becoming a little bit obsessed with chickpeas these days. I love their buttery texture and delicious almost nut-like taste. They are the perfect thing to add to a vegetarian, or in this case vegan salad. Chickpeas have lots of fibre which is not only good for your digestion system, but also helps keep you feeling full longer. And for anyone following a vegetarian or vegan diet, they are a great source of plant protein (just 1 cup/164 g delivers 29% of the daily recommended intake).
Chickpea Tomato Salad Full of Natural Goodness
Chickpeas are also an important source of the mineral manganese (delivering 85% of daily value in that same cup). Manganese matters since it is essential nutrient to a properly functioning body. It does everything from helping prevent osteoporosis and inflammation, to playing a role in fat and carbohydrate metabolism, to neutralising potentially damaging free radicals and supporting a functioning thyroid, to aiding in vitamin absorption, in particular the B-complex vitamins, that help fight things like depression and anxiety. In case you are curious what other foods are good sources, eating wholegrain brown rice and spinach provide a comparable amount, but the best source is oats with 96% of daily value in just 1/4 cup (25 g).
Chickpea Tomato Salad: Ingredients at a Glance
Chickpeas – from a jar or tin, simple and filling.
Cherry tomatoes – ripe, juicy, and full of flavour.
Red onion – adds a gentle, savoury edge.
Fresh parsley – for freshness and a pop of colour.
Cumin – brings a warm, earthy depth.
Olive oil & lemon juice – a bright, simple dressing to pull it all together.
Salt & pepper – to season, just how you like it.
Chickpea Tomato Salad – So Simple, So Good!
This is one of those recipes that proves just how effortless good food can be. A few fresh ingredients, one pan, and you’ve got a salad that’s full of texture and flavour.
Toast the chickpeas. Sizzle them in a little olive oil until crisp, then season with cumin, salt and pepper.
Prep the veg. Quarter the tomatoes, finely chop the red onion, and roughly tear the parsley – quick and easy.
Whisk the dressing. Just olive oil and lemon juice – stir it together, and you’re done.
Bring it all together. Toss the warm chickpeas with the fresh veg and the dressing.
Serve and enjoy. Tastes amazing warm, but just as good straight from the fridge!
This chickpea tomato salad makes for a fantastic light lunch for two or as an excellent starter for a weeknight meal, feel free to sprinkle with feta cheese, or leave it as is and double it next time you hosting dinner with vegan or gluten-free friends. Even though it’s light, it’s still hearty enough to stands on its own. Served with ciabatta and perhaps some baba ganoush egpplant dip, you’d have a perfect summer dinner. Not much else can make a glass of chilled rosé better. 😉
If you liked this chickpea salad, you might enjoy these variations, too:
A fantastic tasting, quick and easy chickpea tomato salad recipe A fresh, made with crispy chickpeas, ripe tomatoes, and a zesty lemon dressing. Terrific summer salad!
I’d love your feedback – just click on the stars to rate this recipe! ⭐
Course
Salad, Side Dish
Category
vegan, Vegetarian
Prep Time5minutes
Cook Time10minutes
Total Time15minutes
Servings4
Calories192kcal
AutorElle
Ingredients
For the salad:
2tablespoonsextra-virgin olive oil
1x 400 g can organic chickpeas,drained and rinsed
sea salt and freshly ground pepper,to taste
2teaspoonsground cumin
500gcherry tomatoes or a mix of heirloom, quartered
1small red onion,finely chopped
1bunch flat-leaf parsley,chopped (about 1 cup loosely packed)
For the dressing:
2tablespoonsextra-virgin olive oil
1tablespoonfreshly squeezed lemon juice
Method
To crisp the chickpeas: In a large heavy-bottomed skillet, heat the oil over medium-high heat. Add the chickpeas to the pan and spread out evenly. Let cook (WITHOUT stirring!) until lightly browned, about 4 minutes. Stir, season with salt and a little pepper, and spread into an even layer again. Cook for another 2 minutes (again without stirring), then stir and repeat the process until golden-brown and lightly blistered all over. In total, this should only take 7-8 minutes.
Note: if the heat seems to get too hot and they start “popping” too much, then reduce the heat for a couple minutes before increasing again.
Remove the skillet from the heat, add the cumin, and toss until evenly coated.
In a large salad bowl, add the tomatoes, red onion, and parsley. Drizzle with the olive oil and lemon juice. Toss to combine. Add the chickpeas and toss again until well combined. Taste and season with more salt and pepper, if desired. Enjoy!
Notes
This chickpea tomato salad also makes great leftovers. They can be stored in an airtight container in the refrigerator for 2-3 days.
Please let me know how this Crispy Chickpea Tomato Salad recipe turned out for you! I would love to hear how you liked it. Simply rate it with the stars above ⭐or leave me a comment and rate it below.
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