Chickpea Salad

Chickpea Salad with Fresh Vegetables - a Delicious and Economical Recipe

Preparation Time: 10 minutes
Total Time: 10 minutes
Servings: 4

Are you looking for a quick and healthy recipe for fasting days? This chickpea salad with fresh vegetables is the perfect choice! With a vibrant mix of ingredients and an explosion of flavors, this salad will not only satisfy your hunger but also provide excellent nutritional value.

A Bit of History
Chickpeas are an ancient legume, valued throughout history for their nutritional benefits. Originally from warm regions, chickpeas are an excellent source of protein and fiber, making them ideal for vegans and vegetarians. This salad is inspired by culinary traditions that blend simplicity with freshness, offering a light and satisfying meal.

Necessary Ingredients
- 1 can of chickpeas (or cooked chickpeas)
- 1/2 avocado
- 1/2 cucumber
- 1 red onion
- 8 cherry tomatoes (halved)
- salt (to taste)
- ground black pepper (to taste)
- juice of one lemon
- 2 tablespoons of olive oil
- 1/2 red bell pepper

Ingredient Details
Chickpeas are an excellent source of plant-based protein, containing about 164 calories per 100g. Additionally, avocado adds healthy fats, while tomatoes and cucumbers provide essential vitamins and antioxidants. The red onion, with its strong flavor, perfectly complements this vegetable mix, adding an extra layer of taste.

Step by Step in Preparing the Salad
1. Start by draining the chickpeas from the can and rinsing them under cold water. This will help remove excess salt and improve the flavor. If using cooked chickpeas, ensure they are well-cooked and soft.
2. Peel the red onion and finely chop it. A small onion is sufficient, but if you prefer a stronger taste, you can use a larger one.
3. Dice the cucumber and bell pepper into small cubes. These vegetables add crunch and freshness to your salad.
4. Cut the avocado in half, remove the pit, and dice the flesh. Make sure the avocado is ripe but not too soft to prevent it from becoming mushy.
5. Halve the cherry tomatoes. They not only add color but also a touch of sweetness.
6. In a large bowl, combine all the ingredients: chickpeas, onion, cucumber, bell pepper, avocado, and tomatoes.
7. Add salt, ground black pepper, lemon juice, and olive oil. Gently mix to avoid mashing the avocado and to allow the flavors to blend.
8. Let the salad chill for 10 minutes, if you have the patience. This will help intensify the flavors and yield a more refreshing salad.

Serving Suggestions
Chickpea salad can be enjoyed as a main dish or as a side with grilled meat or fish. It also pairs wonderfully with a slice of toasted bread or pita for a complete meal.

Variations and Tips
To diversify the recipe, you can add other ingredients such as Kalamata olives, feta cheese, or even a few fresh mint leaves for a refreshing taste. Additionally, if you prefer a spicier flavor, you can add some sliced chili peppers or chili sauce.

Frequently Asked Questions
1. Can I use dried chickpeas?
Yes, you can use dried chickpeas, but you will need to boil them before use. Make sure to soak them in water for a few hours to reduce cooking time.
2. How long can the salad be stored?
This salad is best enjoyed immediately after preparation, but you can store it in an airtight container in the fridge for 1-2 days. The avocado may turn brown, so it is recommended to add it just before serving.
3. Is this recipe suitable for vegans?
Absolutely! This salad is 100% vegan, providing an excellent source of protein and nutrients.

Nutrition
This chickpea salad offers a balanced combination of protein, healthy fats, and carbohydrates, making it perfect for a healthy meal. A serving of the salad contains about 200 calories, and the mix of vegetables ensures a rich intake of vitamins and minerals.

In conclusion, this chickpea salad with fresh vegetables is a fantastic choice for a healthy, quick, and flavorful meal. Not only is it economical, but it is also packed with nutrients, making it perfect for any diet. So gather the necessary ingredients and enjoy a delicious meal!