Chickpea and Tomato Salad

Vegetarian
Gluten Free
Dairy Free
Health score
27%
Chickpea and Tomato Salad
20 min.
6
250kcal

Suggestions


Looking for a refreshing and nutritious dish that’s perfect for any occasion? Look no further than this delightful Chickpea and Tomato Salad! Bursting with vibrant flavors and packed with wholesome ingredients, this salad is not only vegetarian but also gluten-free and dairy-free, making it a fantastic choice for a variety of dietary preferences.

In just 20 minutes, you can whip up a colorful medley of garbanzo beans, juicy tomatoes, and crisp onions, all tossed together in a zesty dressing that elevates the dish to new heights. The addition of hard-boiled eggs adds a satisfying protein boost, while fresh parsley brings a touch of brightness to every bite. Whether you’re serving it as a side dish, a light lunch, or a main course, this salad is sure to impress your family and friends.

With only 250 calories per serving, you can indulge guilt-free while enjoying the delicious combination of flavors and textures. The balance of protein, healthy fats, and carbohydrates makes it a well-rounded meal that will keep you energized throughout the day. Perfect for picnics, potlucks, or a quick weeknight dinner, this Chickpea and Tomato Salad is a versatile addition to your culinary repertoire. Dive into this vibrant dish and savor the goodness of fresh ingredients!

Ingredients

  • 30 ounce garbanzo beans drained and rinsed canned (chickpeas)
  • lbs tomatoes cored chopped
  • large hardboiled eggs peeled chopped
  • cup onion sweet chopped
  • Tbsp parsley fresh chopped
  • 0.5 cup olive oil extra-virgin
  • Tbsp sherry vinegar 
  • Tbsp garlic minced
  • teaspoon dijon mustard 
  • teaspoon salt 
  • 0.5 teaspoon pepper freshly ground
  • 0.5 teaspoon penzey's southwest seasoning fresh dry italian chopped

Equipment

  • bowl

Directions

  1. Combine the garbanzo beans, tomatoes, and onions in a large bowl.
  2. Put the dressing ingredients into a small jar, close the lid and shake until the dressing is emulsified.
  3. Pour over beans, tomatoes and onions.
  4. You can chill the undressed salad up to six hours, until ready to serve.
  5. When ready to serve, gently stir in the chopped eggs and parsley.

Nutrition Facts

Calories250kcal
Protein20.09%
Fat36.01%
Carbs43.9%

Properties

Glycemic Index
34.89
Glycemic Load
6.9
Inflammation Score
-8
Nutrition Score
19.87173926312%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Naringenin
1.03mg
Apigenin
2.75mg
Luteolin
0.04mg
Kaempferol
0.46mg
Myricetin
0.71mg
Quercetin
4.78mg

Nutrients percent of daily need

Calories:249.68kcal
12.48%
Fat:10.28g
15.82%
Saturated Fat:1.93g
12.04%
Carbohydrates:28.2g
9.4%
Net Carbohydrates:19.69g
7.16%
Sugar:5.73g
6.37%
Cholesterol:124.33mg
41.44%
Sodium:843.71mg
36.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.91g
25.81%
Manganese:1.42mg
71.19%
Vitamin B6:0.89mg
44.34%
Vitamin K:36.41µg
34.68%
Fiber:8.51g
34.04%
Vitamin A:1565.5IU
31.31%
Vitamin C:24.29mg
29.45%
Phosphorus:219.2mg
21.92%
Folate:81.36µg
20.34%
Selenium:13.73µg
19.61%
Potassium:658.11mg
18.8%
Copper:0.34mg
16.82%
Iron:2.88mg
15.99%
Magnesium:63.15mg
15.79%
Vitamin B2:0.23mg
13.57%
Vitamin E:1.73mg
11.53%
Zinc:1.66mg
11.1%
Vitamin B5:1.07mg
10.7%
Calcium:95.69mg
9.57%
Vitamin B1:0.14mg
9.34%
Vitamin B12:0.37µg
6.17%
Vitamin B3:1.18mg
5.9%
Vitamin D:0.73µg
4.89%