High Protein Chickpea, Basil & Tomato Salad Delight

by
- 1 can (15 oz) chickpeas, rinsed and drained - 1 cup cherry tomatoes, halved - 1/2 cup cucumber, diced - 1/4 red onion, thinly sliced - 1/2 cup fresh basil, chopped - 1/4 cup feta cheese, crumbled - 2 tablespoons extra-virgin olive oil - 1 tablespoon balsamic vinegar - 1 teaspoon garlic powder - Salt and pepper to taste In this High Protein Chickpea, Basil & Tomato Salad, the main ingredients shine. Chickpeas are the star. They pack a punch with protein and fiber. Rinsing and draining them removes excess salt. Cherry tomatoes add sweetness and juiciness. The diced cucumber brings a nice crunch. Thinly sliced red onion adds a hint of sweetness. Fresh basil provides a burst of flavor that is hard to beat. Crumbled feta cheese gives it a creamy touch. For the dressing, I use simple ingredients. Extra-virgin olive oil adds richness. Balsamic vinegar offers a tangy kick. Garlic powder adds depth. Salt and pepper bring all the flavors together. Combine everything for a salad that is refreshing and satisfying. If you're ready to make this salad, check out the Full Recipe for all the details! - Combine chickpeas, tomatoes, cucumber, and red onion in a bowl. - Mix gently to ensure even flavor throughout. Start with a large mixing bowl. You want enough space to move the ingredients around. Add the rinsed chickpeas first. They give the salad its high protein punch. Next, toss in the halved cherry tomatoes. Their sweetness brightens the dish. Now, add diced cucumber. It adds crunch and freshness. Finally, include the thinly sliced red onion. This adds a nice sweetness. Stir gently so everything mixes well. - Incorporate basil and feta for freshness. - Stir gently to avoid breaking the feta. Next, add fresh basil leaves. Their aroma is simply wonderful. Chop them coarsely and mix them in. Then, add the crumbled feta cheese. It adds a creamy texture to the salad. Stir carefully so the feta stays intact. This helps keep the salad looking pretty. - Whisk together olive oil, balsamic vinegar, garlic powder, salt, and pepper. - Achieve a smooth, emulsified dressing. For the dressing, grab a small bowl. Combine olive oil and balsamic vinegar. This mix adds richness and tang. Then, add garlic powder, salt, and pepper. Whisk until the dressing is smooth. This step is key for a well-blended flavor. - Drizzle dressing over salad. - Toss gently to coat all ingredients evenly. Now, drizzle your dressing over the salad base. This helps enhance all the flavors. Toss the salad gently to coat everything well. You want each bite to be full of flavor. - Allow salad to sit for 10 minutes before serving. - Helps flavors meld together. Let the salad rest for about 10 minutes. This time allows the flavors to blend beautifully. The waiting is worth it for a tastier dish. Enjoy your high protein chickpea, basil, and tomato salad delight! For the full recipe, check the sections above. - Best served chilled for refreshing flavor - Use a clear glass bowl for visual appeal Serving this salad chilled makes it taste crisp and fresh. The vibrant colors of the ingredients shine when you use a clear glass bowl. This adds to the presentation, making it more inviting. It’s a great choice for summer picnics or light lunches. - Marinate salad overnight for deeper flavors - Experiment with herbs like parsley or mint Marinating this salad overnight helps the flavors blend together. It allows the chickpeas to soak up the dressing, creating a tasty bite. You can add other herbs like parsley or mint to change the taste. This gives your salad a twist and keeps it exciting. - High in protein and fiber from chickpeas - Fresh vegetables provide essential vitamins Chickpeas are a great source of protein and fiber. They help keep you full and satisfied. The fresh vegetables offer vitamins that are good for your health. Eating this salad supports energy and overall wellness. Enjoying this dish is not only delicious but also nourishing. {{image_4}} You can add grilled chicken or shrimp for extra protein. This boosts the meal and makes it more filling. Tossing in quinoa is another great option. Quinoa adds texture and keeps the salad hearty. If you're vegan, you can omit feta cheese or replace it with nutritional yeast. Nutritional yeast adds a cheesy flavor without dairy. For the dressing, use maple syrup instead of honey. This keeps the recipe sweet and vegan-friendly. Mix in seasonal vegetables like bell peppers or corn. These add color and crunch to your salad. You can also top with avocado for added creaminess. Avocado brings a rich texture that pairs well with the other flavors. For more details, check out the Full Recipe! Store your leftover salad in an airtight container in the fridge. This keeps it fresh and tasty. It’s best to eat it within 2-3 days. After this time, the flavors may change, and the veggies might lose their crunch. I don’t recommend freezing this salad. Freezing can change the texture of the chickpeas and tomatoes. When you want a fresh salad, make it as needed for the best taste and quality. You can enjoy this salad cold. If you prefer it at room temperature, let it sit out for about 15 minutes. Avoid microwaving it, as this will make the veggies soggy and change the taste. Enjoy each bite fresh! Chickpeas are a powerhouse of nutrition. They are high in protein and fiber, making them great for muscle and digestion. They are low in fat, which helps you stay healthy. A serving can keep you full and satisfied. Plus, they provide vitamins and minerals that are key for your body. Yes, you can make this salad a few hours ahead. Doing this allows the flavors to blend well. Just cover it and store it in the fridge. Enjoying it later gives you a tasty meal ready to go. If you don’t have feta cheese, don't worry! You can try avocado for creaminess. Nutritional yeast adds a cheesy flavor without dairy. Vegan feta also works well for a plant-based option. Each choice adds a unique taste to your salad. To make this salad more filling, add grains like quinoa or bulgur. These grains boost the protein and fiber even more. They make the salad heartier and perfect for a main meal. Absolutely! This salad is perfect for meal prep. It keeps well in the fridge for a few days. You can pack it in portions for easy lunches or dinners. Just remember to store it in a tight container to keep it fresh. For the full recipe, check out the [Full Recipe]. This salad combines tasty ingredients for a healthy meal. You learned how to mix chickpeas, fresh veggies, and a simple dressing. Remember to let it rest for better flavor! Consider adding proteins or trying seasonal veggies for more variety. Enjoy your salad cold, and store leftovers properly to keep them fresh. With these tips, you can create delicious meals that are good for you and easy to prepare. Happy cooking!

WANT TO SAVE THIS RECIPE?

If you’re ready to amp up your meals with tasty nutrition, this High Protein Chickpea, Basil & Tomato Salad Delight is for you! Packed with vibrant flavors and wholesome ingredients, it’s the perfect dish for any occasion. I’ll share how to blend chickpeas, fresh veggies, and a zesty dressing for a salad that’s not only delicious but also high in protein. Let’s dive into the simple steps to create this nutritious delight!

Jump to Recipe

Ingredients

Main Ingredients for the Salad

– 1 can (15 oz) chickpeas, rinsed and drained

– 1 cup cherry tomatoes, halved

– 1/2 cup cucumber, diced

– 1/4 red onion, thinly sliced

– 1/2 cup fresh basil, chopped

– 1/4 cup feta cheese, crumbled

Dressing Ingredients

– 2 tablespoons extra-virgin olive oil

– 1 tablespoon balsamic vinegar

– 1 teaspoon garlic powder

– Salt and pepper to taste

In this High Protein Chickpea, Basil & Tomato Salad, the main ingredients shine. Chickpeas are the star. They pack a punch with protein and fiber. Rinsing and draining them removes excess salt. Cherry tomatoes add sweetness and juiciness. The diced cucumber brings a nice crunch. Thinly sliced red onion adds a hint of sweetness. Fresh basil provides a burst of flavor that is hard to beat. Crumbled feta cheese gives it a creamy touch.

For the dressing, I use simple ingredients. Extra-virgin olive oil adds richness. Balsamic vinegar offers a tangy kick. Garlic powder adds depth. Salt and pepper bring all the flavors together. Combine everything for a salad that is refreshing and satisfying.

If you’re ready to make this salad, check out the Full Recipe for all the details!

Step-by-Step Instructions

Preparing the Salad Base

– Combine chickpeas, tomatoes, cucumber, and red onion in a bowl.

– Mix gently to ensure even flavor throughout.

Start with a large mixing bowl. You want enough space to move the ingredients around. Add the rinsed chickpeas first. They give the salad its high protein punch. Next, toss in the halved cherry tomatoes. Their sweetness brightens the dish. Now, add diced cucumber. It adds crunch and freshness. Finally, include the thinly sliced red onion. This adds a nice sweetness. Stir gently so everything mixes well.

Adding Fresh Elements

– Incorporate basil and feta for freshness.

– Stir gently to avoid breaking the feta.

Next, add fresh basil leaves. Their aroma is simply wonderful. Chop them coarsely and mix them in. Then, add the crumbled feta cheese. It adds a creamy texture to the salad. Stir carefully so the feta stays intact. This helps keep the salad looking pretty.

Making the Dressing

– Whisk together olive oil, balsamic vinegar, garlic powder, salt, and pepper.

– Achieve a smooth, emulsified dressing.

For the dressing, grab a small bowl. Combine olive oil and balsamic vinegar. This mix adds richness and tang. Then, add garlic powder, salt, and pepper. Whisk until the dressing is smooth. This step is key for a well-blended flavor.

Combining Salad and Dressing

– Drizzle dressing over salad.

– Toss gently to coat all ingredients evenly.

Now, drizzle your dressing over the salad base. This helps enhance all the flavors. Toss the salad gently to coat everything well. You want each bite to be full of flavor.

Resting Time

– Allow salad to sit for 10 minutes before serving.

– Helps flavors meld together.

Let the salad rest for about 10 minutes. This time allows the flavors to blend beautifully. The waiting is worth it for a tastier dish. Enjoy your high protein chickpea, basil, and tomato salad delight! For the full recipe, check the sections above.

Tips & Tricks

Serving Suggestions

– Best served chilled for refreshing flavor

– Use a clear glass bowl for visual appeal

Serving this salad chilled makes it taste crisp and fresh. The vibrant colors of the ingredients shine when you use a clear glass bowl. This adds to the presentation, making it more inviting. It’s a great choice for summer picnics or light lunches.

Enhancing Flavor

– Marinate salad overnight for deeper flavors

– Experiment with herbs like parsley or mint

Marinating this salad overnight helps the flavors blend together. It allows the chickpeas to soak up the dressing, creating a tasty bite. You can add other herbs like parsley or mint to change the taste. This gives your salad a twist and keeps it exciting.

Health Benefits

– High in protein and fiber from chickpeas

– Fresh vegetables provide essential vitamins

Chickpeas are a great source of protein and fiber. They help keep you full and satisfied. The fresh vegetables offer vitamins that are good for your health. Eating this salad supports energy and overall wellness. Enjoying this dish is not only delicious but also nourishing.

Variations

Protein Additions

You can add grilled chicken or shrimp for extra protein. This boosts the meal and makes it more filling. Tossing in quinoa is another great option. Quinoa adds texture and keeps the salad hearty.

Vegan Options

If you’re vegan, you can omit feta cheese or replace it with nutritional yeast. Nutritional yeast adds a cheesy flavor without dairy. For the dressing, use maple syrup instead of honey. This keeps the recipe sweet and vegan-friendly.

Seasonal Additions

Mix in seasonal vegetables like bell peppers or corn. These add color and crunch to your salad. You can also top with avocado for added creaminess. Avocado brings a rich texture that pairs well with the other flavors.

For more details, check out the Full Recipe!

Storage Info

Storing Leftovers

Store your leftover salad in an airtight container in the fridge. This keeps it fresh and tasty. It’s best to eat it within 2-3 days. After this time, the flavors may change, and the veggies might lose their crunch.

Freezing Tips

I don’t recommend freezing this salad. Freezing can change the texture of the chickpeas and tomatoes. When you want a fresh salad, make it as needed for the best taste and quality.

Reheating Suggestions

You can enjoy this salad cold. If you prefer it at room temperature, let it sit out for about 15 minutes. Avoid microwaving it, as this will make the veggies soggy and change the taste. Enjoy each bite fresh!

FAQs

What are the nutritional benefits of chickpeas?

Chickpeas are a powerhouse of nutrition. They are high in protein and fiber, making them great for muscle and digestion. They are low in fat, which helps you stay healthy. A serving can keep you full and satisfied. Plus, they provide vitamins and minerals that are key for your body.

Can this salad be made ahead of time?

Yes, you can make this salad a few hours ahead. Doing this allows the flavors to blend well. Just cover it and store it in the fridge. Enjoying it later gives you a tasty meal ready to go.

What can I substitute for feta cheese?

If you don’t have feta cheese, don’t worry! You can try avocado for creaminess. Nutritional yeast adds a cheesy flavor without dairy. Vegan feta also works well for a plant-based option. Each choice adds a unique taste to your salad.

How do I make this salad more filling?

To make this salad more filling, add grains like quinoa or bulgur. These grains boost the protein and fiber even more. They make the salad heartier and perfect for a main meal.

Is this salad suitable for meal prep?

Absolutely! This salad is perfect for meal prep. It keeps well in the fridge for a few days. You can pack it in portions for easy lunches or dinners. Just remember to store it in a tight container to keep it fresh.

For the full recipe, check out the [Full Recipe].

This salad combines tasty ingredients for a healthy meal. You learned how to mix chickpeas, fresh veggies, and a simple dressing. Remember to let it rest for better flavor! Consider adding proteins or trying seasonal veggies for more variety. Enjoy your salad cold, and store leftovers properly to keep them fresh. With these tips, you can create delicious meals that are good for you and easy to prepare. Happy cooking!

- 1 can (15 oz) chickpeas, rinsed and drained - 1 cup cherry tomatoes, halved - 1/2 cup cucumber, diced - 1/4 red onion, thinly sliced - 1/2 cup fresh basil, chopped - 1/4 cup feta cheese, crumbled - 2 tablespoons extra-virgin olive oil - 1 tablespoon balsamic vinegar - 1 teaspoon garlic powder - Salt and pepper to taste In this High Protein Chickpea, Basil & Tomato Salad, the main ingredients shine. Chickpeas are the star. They pack a punch with protein and fiber. Rinsing and draining them removes excess salt. Cherry tomatoes add sweetness and juiciness. The diced cucumber brings a nice crunch. Thinly sliced red onion adds a hint of sweetness. Fresh basil provides a burst of flavor that is hard to beat. Crumbled feta cheese gives it a creamy touch. For the dressing, I use simple ingredients. Extra-virgin olive oil adds richness. Balsamic vinegar offers a tangy kick. Garlic powder adds depth. Salt and pepper bring all the flavors together. Combine everything for a salad that is refreshing and satisfying. If you're ready to make this salad, check out the Full Recipe for all the details! - Combine chickpeas, tomatoes, cucumber, and red onion in a bowl. - Mix gently to ensure even flavor throughout. Start with a large mixing bowl. You want enough space to move the ingredients around. Add the rinsed chickpeas first. They give the salad its high protein punch. Next, toss in the halved cherry tomatoes. Their sweetness brightens the dish. Now, add diced cucumber. It adds crunch and freshness. Finally, include the thinly sliced red onion. This adds a nice sweetness. Stir gently so everything mixes well. - Incorporate basil and feta for freshness. - Stir gently to avoid breaking the feta. Next, add fresh basil leaves. Their aroma is simply wonderful. Chop them coarsely and mix them in. Then, add the crumbled feta cheese. It adds a creamy texture to the salad. Stir carefully so the feta stays intact. This helps keep the salad looking pretty. - Whisk together olive oil, balsamic vinegar, garlic powder, salt, and pepper. - Achieve a smooth, emulsified dressing. For the dressing, grab a small bowl. Combine olive oil and balsamic vinegar. This mix adds richness and tang. Then, add garlic powder, salt, and pepper. Whisk until the dressing is smooth. This step is key for a well-blended flavor. - Drizzle dressing over salad. - Toss gently to coat all ingredients evenly. Now, drizzle your dressing over the salad base. This helps enhance all the flavors. Toss the salad gently to coat everything well. You want each bite to be full of flavor. - Allow salad to sit for 10 minutes before serving. - Helps flavors meld together. Let the salad rest for about 10 minutes. This time allows the flavors to blend beautifully. The waiting is worth it for a tastier dish. Enjoy your high protein chickpea, basil, and tomato salad delight! For the full recipe, check the sections above. - Best served chilled for refreshing flavor - Use a clear glass bowl for visual appeal Serving this salad chilled makes it taste crisp and fresh. The vibrant colors of the ingredients shine when you use a clear glass bowl. This adds to the presentation, making it more inviting. It’s a great choice for summer picnics or light lunches. - Marinate salad overnight for deeper flavors - Experiment with herbs like parsley or mint Marinating this salad overnight helps the flavors blend together. It allows the chickpeas to soak up the dressing, creating a tasty bite. You can add other herbs like parsley or mint to change the taste. This gives your salad a twist and keeps it exciting. - High in protein and fiber from chickpeas - Fresh vegetables provide essential vitamins Chickpeas are a great source of protein and fiber. They help keep you full and satisfied. The fresh vegetables offer vitamins that are good for your health. Eating this salad supports energy and overall wellness. Enjoying this dish is not only delicious but also nourishing. {{image_4}} You can add grilled chicken or shrimp for extra protein. This boosts the meal and makes it more filling. Tossing in quinoa is another great option. Quinoa adds texture and keeps the salad hearty. If you're vegan, you can omit feta cheese or replace it with nutritional yeast. Nutritional yeast adds a cheesy flavor without dairy. For the dressing, use maple syrup instead of honey. This keeps the recipe sweet and vegan-friendly. Mix in seasonal vegetables like bell peppers or corn. These add color and crunch to your salad. You can also top with avocado for added creaminess. Avocado brings a rich texture that pairs well with the other flavors. For more details, check out the Full Recipe! Store your leftover salad in an airtight container in the fridge. This keeps it fresh and tasty. It’s best to eat it within 2-3 days. After this time, the flavors may change, and the veggies might lose their crunch. I don’t recommend freezing this salad. Freezing can change the texture of the chickpeas and tomatoes. When you want a fresh salad, make it as needed for the best taste and quality. You can enjoy this salad cold. If you prefer it at room temperature, let it sit out for about 15 minutes. Avoid microwaving it, as this will make the veggies soggy and change the taste. Enjoy each bite fresh! Chickpeas are a powerhouse of nutrition. They are high in protein and fiber, making them great for muscle and digestion. They are low in fat, which helps you stay healthy. A serving can keep you full and satisfied. Plus, they provide vitamins and minerals that are key for your body. Yes, you can make this salad a few hours ahead. Doing this allows the flavors to blend well. Just cover it and store it in the fridge. Enjoying it later gives you a tasty meal ready to go. If you don’t have feta cheese, don't worry! You can try avocado for creaminess. Nutritional yeast adds a cheesy flavor without dairy. Vegan feta also works well for a plant-based option. Each choice adds a unique taste to your salad. To make this salad more filling, add grains like quinoa or bulgur. These grains boost the protein and fiber even more. They make the salad heartier and perfect for a main meal. Absolutely! This salad is perfect for meal prep. It keeps well in the fridge for a few days. You can pack it in portions for easy lunches or dinners. Just remember to store it in a tight container to keep it fresh. For the full recipe, check out the [Full Recipe]. This salad combines tasty ingredients for a healthy meal. You learned how to mix chickpeas, fresh veggies, and a simple dressing. Remember to let it rest for better flavor! Consider adding proteins or trying seasonal veggies for more variety. Enjoy your salad cold, and store leftovers properly to keep them fresh. With these tips, you can create delicious meals that are good for you and easy to prepare. Happy cooking!

High Protein Chickpea, Basil & Tomato Salad

Discover the refreshing flavors of high protein chickpea, basil & tomato salad, a perfect quick meal or side dish! Packed with healthy ingredients like chickpeas, cherry tomatoes, cucumber, and feta, this salad is not only delicious but easy to make in just 20 minutes. Elevate your meal prep with this vibrant recipe that’s ideal for any occasion. Click through to explore the full recipe and delight your taste buds today!
Print Recipe Pin Recipe

Ingredients
  

1 can (15 oz) chickpeas, rinsed and thoroughly drained

1 cup cherry tomatoes, halved

1/2 cup cucumber, diced into small cubes

1/4 red onion, thinly sliced for sweetness

1/2 cup fresh basil leaves, coarsely chopped

1/4 cup feta cheese, crumbled for creaminess

2 tablespoons extra-virgin olive oil for richness

1 tablespoon balsamic vinegar for tang

1 teaspoon garlic powder for depth of flavor

Salt and pepper to taste

Instructions
 

In a spacious mixing bowl, add the rinsed chickpeas, halved cherry tomatoes, diced cucumber, and thinly sliced red onion. Use a spatula or spoon to gently combine the ingredients, ensuring they're evenly distributed.

    Next, incorporate the freshly chopped basil leaves and crumbled feta cheese into the bowl, adding both freshness and a creamy texture.

      In a separate small bowl, combine the extra-virgin olive oil, balsamic vinegar, garlic powder, salt, and pepper. Whisk the ingredients together until the dressing is smooth and well-emulsified.

        Drizzle the prepared dressing over the salad mixture and carefully toss everything together, making sure each component is evenly coated with the flavorful dressing.

          Let the salad sit for approximately 10 minutes before serving. This resting time allows the flavors to blend beautifully for a more delicious outcome.

            Prep Time, Total Time, Servings: 10 mins | 20 mins | 4 servings

              - Presentation Tips: For an elegant touch, serve the salad in a large, clear glass bowl that showcases the vibrant colors. Garnish the top with additional fresh basil leaves and a light sprinkle of crumbled feta for an appealing pop, making the dish as beautiful as it is delicious.

                WANT TO SAVE THIS RECIPE?

                Leave a Comment

                Recipe Rating