Chickpeas are one of the most nutritious legumes to have in your diet and adds bulk to any meal. This Summer Chickpea Salad Recipe is a perfect healthy recipe for an easy lunch or light dinner and you don’t have to turn on the stove!
Summer Chickpea Salad Recipe
If you have never had chickpeas, you are missing out. They are a staple in our household and I seriously feel empty when we run out. They contain so many health benefits it’s a shame not to have them in your meal rotation.
Are Chickpeas Good for Weight Loss?
Chickpeas are great for losing weight since they’re loaded with fiber, which keeps you feeling fuller longer. They are also a great filler for those seeking fewer carbs or less gluten.
What are the Health Benefits of Chickpeas?
Chickpeas are an amazing nutritional powerhouse! They can help improve the following:
Because of the high fiber content, diabetics may have improved blood sugar, lipids and insulin levels.
- Bone health
Chickpeas contain iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K that contribute to building and maintaining bone structure and strength.
- Blood pressure
Chickpeas support heart health because of their high fiber, potassium, vitamin C and vitamin B-6 content and lack of cholesterol.
Selenium helps liver enzyme function, helps detoxify some cancer-causing compounds in the body, and prevents inflammation while decreasing tumor growth rates Chickpeas also contain saponins, which are phytochemicals present in chickpeas, which prevent cancer cells from multiplying and spreading throughout the body.
Chickpeas lower the amount of low-density lipoprotein (LDL) cholesterol in the blood.
Choline helps with sleep, muscle movement, learning and memory and helps maintain the structure of cellular membranes and reduces chronic inflammation.
- Digestion and regularity
Chickpeas are so high in fiber they help to prevent constipation and promote regularity for a healthy digestive tract.
What can I do with chickpeas?
There are SO many ways you can use chickpeas! Cookies are just one way to use them. You can try them in salads, soup and other dishes. Here is a great resource for Deliciously Healthy Chickpea Recipes.
Do You Need to Cook Canned Chickpeas?
Canned chickpeas are already cooked so you can serve them from the can. Sometimes I like to let them simmer a bit to make them a little more tender but it’s not necessary. To prepare dried chickpeas, you will need extra time.
How are Dried Chickpeas Prepared?
According to HealthyNibblesandBits.com, on the stove you should cover the chickpeas soaked overnight with water by 2 inches. Add the garlic, bay leaves, and salt. Bring the water to boil, then reduce the heat slightly and simmer for 20 to 25 minutes for firmer beans, 40 to 50 minutes for softer beans.
Alternately, you can cook them in the pressure cooker (instant pot) with the salt, garlic and bay leaves for 15 minutes if they’ve been soaked overnight. If you are taking dried beans out of the cabinet, you can cook them for 25 minutes in the instant pot.
How to Make this Delicious Chickpea Salad Recipe
First, you want to chop all of the vegetables.
In a large bowl combine the tomato and onions first then add the cucumbers and mix well.
Next add the carrots then the parsley and chives and mix until well combined. Mix in the chickpeas and again stir until well mixed. Set aside.
Next, pour into a small mason jar the lemon juice, olive oil, salt and pepper. Tightly close the lid and shake vigorously until the ingredients are well combined. Taste and if necessary adjust the dressing.
Last, pour the dressing over the vegetables and stir until well combined. You can serve the salad right away or store in the fridge to cool and until ready to use.
- 1 15 oz can of chickpeas, drained and rinsed*
- 1 cup chopped cucumber (any type you like, I left the skin on but you can peel it)
- 1 cup of shredded carrot (it was 1 small carrot)
- ¾ cup red onion
- 2 cups chopped tomatoes
- ¾ cup of chopped parsley (measured loosely not compacted)
- ¼ chives, roughly chopped
- ¼ cup freshly squeezed lemon juice
- 2 Tablespoons olive oil
- 1 Teaspoon of salt
- large pinch of ground black pepper
- Chop all of the vegetables. In a large bowl combine the tomato and onions first then add the cucumbers and mix well. Next add the carrots then the parsley and chives and mix until well combined. Mix in the chickpeas and again stir until well mixed. Set aside.
- Pour into a small mason jar the lemon juice, olive oil, salt and pepper. Tightly close the lid and shake vigorously until the ingredients are well combined. Taste and if necessary adjust the dressing.
- Pour the dressing over the vegetables and stir until well combined. You can serve the salad right away or store in the fridge to cool and until ready to use.
If you’re using dried chickpeas the 15 oz can is the equivalent of about 1¾ cup.