Chickpea Salad With Red Onion And Tomato Recipe

Posted by myfab5 September 26, 2024

Ingredients

List of Essential Ingredients

The essential ingredients for a delicious and healthy Chickpea Salad with Red Onion and Tomato Recipe include:

• Canned Chickpeas: One 15-ounce can of chickpeas provides the base protein for this salad. Make sure to drain and rinse them before using.

• Red Onion: Thinly slice one medium-sized red onion and add it to the salad for a sweet and tangy flavor.

• Tomatoes: Dice up two medium-sized tomatoes, preferably cherry or grape tomatoes, for their sweetness and juiciness.

• Extra-Virgin Olive Oil: Use a good-quality olive oil as the dressing base to add flavor and moisture to the salad.

• Lemon Juice: Squeeze in some freshly squeezed lemon juice for its acidity and bright, citrusy flavor.

• Honey or Sugar: Add a drizzle of honey or sugar to balance out the flavors and add a touch of sweetness.

• Salt and Pepper: Season with salt and pepper to taste, adding more or less as needed to enhance the flavors.

• Fresh herbs like Parsley or Cilantro: Chop up some fresh parsley or cilantro to add a pop of color and freshness to the salad.

Feel free to customize this list with your favorite ingredients and make it your own unique twist on this delicious recipe!

The ingredients used in this recipe are essential for creating the flavors and textures that define a delicious Chickpea Salad with Red Onion and Tomato.

For a traditional take, the following basic ingredients should be on hand:

* 1 (15 ounce) can of chickpeas, drained and rinsed: These versatile legumes are the main attraction in this salad. Their mild flavor absorbs the other flavors around them without overpowering them.

* 1/2 cup of red onion, finely chopped: Adding crunch and a touch of sweetness to the dish, onions add depth while preventing the salad from feeling too monotonous.

* 2 cups of cherry tomatoes, halved or quartered (depending on their size): Freshness is key here; using vine-ripened tomatoes will bring an explosion of flavor that’s hard to resist.

* 1/4 cup of freshly chopped cilantro: The pungency and freshness it adds make a significant impact in balancing out the other flavors in this salad.

* 2 cloves of garlic, minced: Used liberally or minimally, according to your taste, its depth complements the chickpeas beautifully.

* 1/4 cup of olive oil: As the base of our vinaigrette, it provides the perfect balance between richness and acidity.

* 2 tablespoons of freshly squeezed lemon juice: Adding an extra burst of citrus to complement the natural flavor of the ingredients, this will enhance the overall brightness of your salad.

* Salt and pepper to taste: It’s simple yet crucial in bringing out all other flavors. Using the right amount is key here; remember that too little salt won’t bring anything out and too much can overpower your dish.

* Optional ingredients might include chopped cucumber, carrots, or a sprinkle of feta cheese for added texture and flavor:

When it comes to optional additions, think about what will enhance the overall experience without overpowering the delicate flavors. A mix of textures and tastes is ideal for making your salad truly unforgettable.

1 15ounce can chickpeas, drained and rinsed

Chickpeas are a key ingredient in this recipe and play a crucial role in providing texture, flavor, and nutrition to the salad.

A 15-ounce can of chickpeas drained and rinsed is the perfect quantity for this recipe as it yields about 2 cups of cooked chickpeas.

The canning process typically involves cooking the chickpeas in a saltwater brine that helps preserve them, so rinsing them after draining is an important step to remove excess sodium and any impurities.

Using canned chickpeas is also convenient as it saves time and effort compared to cooking dried chickpeas from scratch. The liquid content of the can may vary slightly depending on the brand or type used, but for the purpose of this recipe, it’s essential to drain and rinse them before using.

The chickpeas provide a versatile base for the salad, allowing you to add various flavors, spices, and textures from other ingredients such as red onion, tomato, parsley, cilantro, lemon juice, garlic, olive oil, salt, pepper, and more.

1/2 cup chopped fresh cilantro

When it comes to ingredients for a Chickpea Salad with Red Onion and Tomato, one essential component is 1/2 cup chopped fresh cilantro. Cilantro is a popular herb used in many cuisines, particularly in Mexican and Asian cooking. Its fresh, citrusy flavor and fragrance make it an excellent addition to the salad.

The reason for using fresh cilantro instead of dried or frozen is that its flavor and aroma are more pronounced when it’s added to the salad in its freshest state. Dried cilantro can lose some of its potency during storage, while frozen cilantro may not retain as much of its natural flavors. Fresh cilantro, on the other hand, retains its vibrant green color and intense flavor.

When chopping the cilantro for this recipe, be sure to use only the leaves and tender stems. Avoid using the white base or older parts of the plant, as they can become fibrous and unpleasant in texture. A good way to chop fresh cilantro is to cut it finely with a sharp knife, making sure to hold the herb steady while cutting.

It’s also worth noting that you can adjust the amount of cilantro according to your personal taste preferences. If you prefer a more subtle flavor, start with 1/4 cup chopped cilantro and add more if needed. Conversely, if you enjoy the boldness of fresh cilantro, feel free to add more as desired.

Overall, using 1/2 cup chopped fresh cilantro is an essential step in creating a delicious Chickpea Salad with Red Onion and Tomato Recipe. Its unique flavor and texture enhance the dish’s overall character, making it a standout among similar recipes.

1 tablespoon freshly squeezed lemon juice

The inclusion of 1 tablespoon freshly squeezed lemon juice in the Chickpea Salad with Red Onion and Tomato Recipe is a deliberate choice that serves several purposes. One of the primary roles of lemon juice in this recipe is to add flavor and moisture to the salad.

Lemon juice has a unique acidity that complements the earthy taste of chickpeas, while also enhancing the sweetness of the red onion and tomato. By using freshly squeezed lemon juice, the acidity and flavor compounds are preserved, resulting in a more vibrant and refreshing taste experience for the consumer.

The acidity in lemon juice also serves as an antioxidant that helps preserve the freshness of the ingredients. Lemon juice contains flavonoids, such as limonene and naringenin, which have been shown to prevent spoilage and maintain the nutritional value of the salad.

Moreover, the inclusion of lemon juice adds a level of brightness and depth to the flavors in the salad. The acidity cuts through the richness of the chickpeas and balances out the sweetness of the tomato, creating an intricate harmony of flavors that makes this salad so enjoyable.

In terms of quantity, using 1 tablespoon of freshly squeezed lemon juice is a judicious amount, as it adds enough flavor without overpowering the other ingredients in the salad. This balance is critical in achieving the perfect taste experience for the consumer.

Overall, incorporating 1 tablespoon of freshly squeezed lemon juice into this Chickpea Salad with Red Onion and Tomato Recipe elevates the dish to new heights, offering a delightful combination of flavors and textures that will keep consumers coming back for more.

1 minced garlic clove

In the context of this Chickpea Salad with Red Onion and Tomato Recipe, a minced garlic clove serves as an essential ingredient that enhances the flavor profile of the dish.

One minced garlic clove may seem like a small quantity, but it packs a significant punch in terms of its pungent aroma and taste. When used in combination with other ingredients, such as chickpeas, red onion, and tomato, the subtle flavor of the garlic complements their natural sweetness.

The process of mincing the garlic clove involves finely chopping it into small, uniform pieces to release its full potential. This ensures that the flavors are evenly distributed throughout the salad, allowing each bite to be a perfect balance of textures and tastes.

When working with minced garlic in this recipe, it’s essential to note that the key is to cook it long enough to remove any harsh or pungent flavors without overcooking it. This delicate balance is crucial in bringing out the best flavor possible from the minced garlic clove.

In terms of nutritional value, minced garlic contributes to the overall health benefits of this Chickpea Salad with Red Onion and Tomato Recipe. It’s rich in antioxidants, vitamins, and minerals that help support the immune system and protect against diseases.

1 teaspoon ground cumin

Cumin is a spice made from the seeds of the Cuminum cyminum plant, which belongs to the parsley family.

The ground cumin used in this recipe serves as a key flavor component that adds depth and warmth to the chickpea salad.

In terms of ingredients, 1 teaspoon of ground cumin is typically equivalent to about 5-6 whole cumin seeds that have been dry-roasted or toasted until fragrant before grinding them into a fine powder.

The flavor profile of cumin is often described as earthy, nutty, and slightly spicy, making it an essential component in many Middle Eastern, Indian, and Latin American cuisines.

Ground cumin has several benefits when used in cooking, including adding a boost of antioxidants to your dishes and providing anti-inflammatory properties.

In the context of this chickpea salad recipe, the 1 teaspoon of ground cumin will complement the flavors of the red onion, tomato, and chickpeas, creating a harmonious balance of flavors that is both refreshing and invigorating.

When selecting a spice blend or individual spices for your recipes, choose high-quality options that have been sourced from reputable suppliers to ensure optimal flavor and aroma in your dishes.

Here are some tips on how to use ground cumin effectively:

  1. Add it to stews and soups towards the end of cooking time to preserve its delicate flavors.
  2. Mix it with olive oil, lemon juice, or vinegar for a tasty marinade or dressing.
  3. Use it as a spice rub on meats, vegetables, or grains before roasting or grilling.
  4. Add it to your favorite recipes for an extra burst of flavor and aroma.

By incorporating this simple yet versatile ingredient into your cooking repertoire, you will discover the rich depth of flavors that ground cumin has to offer in various cuisines around the world.

1/2 teaspoon smoked paprika (optional)

Smoked paprika is a key ingredient that adds depth and smokiness to many dishes, including the Chickpea Salad with Red Onion and Tomato Recipe.

In this specific recipe, 1/2 teaspoon of smoked paprika is used as an optional ingredient, which means it’s not essential but can enhance the flavor profile if you choose to add it.

Smoked paprika is a type of spice made from ground sweet or bell peppers that have been smoked over oak wood fires, giving them a rich, smoky flavor and aroma.

This ingredient adds a subtle, slightly sweet and savory note to the salad, complementing the natural flavors of the chickpeas, red onion, and tomato.

The 1/2 teaspoon measurement is a small amount, but it can make a big difference in the overall taste and character of the dish.

If you’re using smoked paprika, be sure to store it properly after opening to maintain its flavor and aroma.

Pinch of salt and pepper to taste

The key ingredients for a delicious Chickpea Salad with Red Onion and Tomato are:

  • 1 can chickpeas, drained and rinsed

  • 2 medium-sized tomatoes, diced

  • 1/2 red onion, thinly sliced

  • 2 cloves of garlic, minced

  • 2 tablespoons olive oil

  • 2 tablespoons freshly squeezed lemon juice

  • 1 teaspoon ground cumin

  • 1/2 teaspoon smoked paprika (optional)

  • Pinch of salt and pepper to taste

A pinch of salt is a small amount, typically about 1/8 of a teaspoon. It enhances the flavors in the salad by bringing out the natural sweetness in the tomatoes and onions.

Pepper, on the other hand, adds depth and heat to the dish. A pinch of pepper can be anywhere from 1/4 to 1/2 of a teaspoon, depending on your desired level of spiciness.

The ratio of salt to pepper is generally considered to be around 1:3 or 1:4 (one part salt to three or four parts pepper). However, this can vary depending on the individual’s taste preferences and the specific ingredients used in the recipe.

4 cups chopped red onion and tomatoes

The ingredients for this **Chickpea Salad** are simple, yet flavorful. At its core, the dish requires a combination of 4 cups chopped red onion and 2 large, diced tomatoes.

The onions should be thinly sliced to remove any harsh or overpowering flavors, while the tomatoes can be either fresh or canned. If using fresh tomatoes, it is recommended to use a combination of red and yellow for added sweetness and texture.

The **red onion** is essential in this recipe as it provides a pungent flavor that complements the earthy taste of the chickpeas. The acidity from the onions also helps to balance the richness of the tomatoes, creating a delightful harmony of flavors.

The diced tomatoes bring natural sweetness and juiciness to the salad, which pairs perfectly with the crunchy texture of the chopped red onion. It’s recommended to let the mixture sit for at least 30 minutes before serving to allow the flavors to meld together.

The ingredients used for a traditional chickpea salad with red onion and tomato recipe are listed below:

1. Canned Chickpeas: This is the main ingredient in the salad, providing protein and texture.

2. Roma Tomatoes, diced: Fresh tomatoes add a burst of juicy sweetness to the dish.

3. Red Onion, thinly sliced: The pungency of red onion complements the earthy flavor of chickpeas.

4. Cucumber: Sliced or diced cucumber adds refreshing crunch and cooling flavor to the salad.

5. Green Pepper, diced (optional): Green pepper is another crunchy vegetable that can be added for extra texture.

6. Parsley, chopped: Fresh parsley adds a vibrant, herbaceous note to the dish.

7. Garlic Cloves: Minced garlic adds depth and pungency to the salad dressing.

8. Red Wine Vinegar: This ingredient provides tanginess and helps balance out the flavors of the other ingredients.

9. Olive Oil: Used for making a zesty dressing that ties all the flavors together.

10. Salt and pepper: Seasoning is crucial to bring out the true flavor of each ingredient.

You may also like to add some feta cheese, olives, or capers to give it an extra Mediterranean twist.

Instructions

Step-by-Step Preparation Guide

To prepare the Chickpea Salad with Red Onion and Tomato, it is essential to follow a step-by-step guide that ensures every component is prepared correctly and safely. This guide will take you through each stage, from cooking the chickpeas to assembling the final salad.

Step 1: Preparation of Ingredients

Before starting, gather all the necessary ingredients, which include 1 can of chickpeas (drained and rinsed), 2 medium-sized tomatoes, half a red onion, 1/4 cup of chopped fresh parsley, 2 cloves of garlic, 1 tablespoon olive oil, salt, pepper, and any desired optional ingredients (such as lemon juice or cumin).

Step 2: Cooking the Chickpeas

If you’re using canned chickpeas that haven’t been pre-cooked, skip this step. If not, cook the chickpeas from scratch. Soak a cup of dried chickpeas overnight and then boil them in water until tender. This can take about 45 minutes to an hour.

Step 3: Preparing the Tomatoes

Wash the tomatoes under running cold water, then gently pat dry with paper towels. Cut the tops off of each tomato, removing any seeds or white pith in the center. Finely chop these cleaned and seeded tomatoes into small pieces.

Step 4: Chopping the Onion

Wash and peel the red onion under running cold water, then dry it with paper towels to remove excess moisture. Finely chop the onion to about half its original size, ensuring you don’t release too many juices that would make the salad soggy.

Step 5: Preparing the Garlic

Mince two cloves of garlic using a chef’s knife or press until they’re finely chopped and fragrant. Be cautious not to bruise them, as this can lead to an unpleasant taste in your salad.

Step 6: Mixing the Dressing (if applicable)

If you’re choosing to include any dressing components like lemon juice, olive oil, or cumin, now’s the time to mix these together in a separate container. For this recipe, simply drizzle with olive oil for the base flavor.

Step 7: Combining Ingredients

In a large bowl, combine your cooked chickpeas (if not canned), chopped tomatoes, finely chopped red onion, minced garlic, and chopped fresh parsley. Add any optional dressing mix you made if needed.

Step 8: Final Assembly and Seasoning

Gently toss all the ingredients together until they’re well combined and the flavors are evenly distributed. Taste, then adjust seasoning as needed by adding salt, pepper, or your chosen dressing (if not previously used).

This step-by-step guide to preparing a Chickpea Salad with Red Onion and Tomato should yield a delicious dish rich in texture and flavor.

Instructions for various tasks are an essential part of our daily lives, guiding us through complex procedures and helping us achieve a desired outcome. In the context of recipes like the Chickpea Salad with Red Onion and Tomato, instructions serve as a crucial tool in ensuring that the dish turns out as intended.

The importance of clear and concise instructions cannot be overstated. When preparing a meal such as the Chickpea Salad, it is essential to follow each step carefully to avoid mistakes or misinterpretation of the recipe. Inaccurate or incomplete instructions can lead to a range of problems, including incorrect cooking times, inadequate seasoning, and even food safety issues.

Effective instructions should be easy to understand, with clear language and simple steps that guide the reader through each stage of the process. This is particularly important when working with ingredients like chickpeas, red onions, and tomatoes, which require specific handling and preparation techniques.

In addition to clarity, instructions should also be logically ordered, making it easy for the reader to follow along without getting lost or confused. This may involve breaking down complex tasks into smaller, more manageable steps, or providing detailed explanations of any potentially tricky procedures.

Moreover, good instructions should anticipate and address potential issues or questions that the reader may have. This might include providing troubleshooting tips, offering variations on a particular step, or explaining why certain techniques are used.

In the context of the Chickpea Salad with Red Onion and Tomato Recipe, clear and concise instructions would guide the reader through each stage of preparation, from rinsing and draining the chickpeas to chopping the red onion and tomato. Each step should be accompanied by specific guidance on technique, ingredient quantity, and cooking time to ensure that the finished salad meets the desired standards.

By following clear and comprehensive instructions, cooks can build confidence in their abilities and develop a deeper understanding of how different ingredients interact with each other. This knowledge, combined with practice and experimentation, will ultimately enable them to create new recipes and variations on existing dishes.

In conclusion, instructions play a vital role in the preparation of any dish, including the Chickpea Salad with Red Onion and Tomato Recipe. By providing clear guidance on technique, ingredient quantity, and cooking time, cooks can produce delicious results that meet their desired standards while also developing a deeper understanding of how to work with different ingredients.

Preheat oven to 400°F (200°C).

In order to prepare a delicious Chickpea Salad with Red Onion and Tomato, it is essential to follow precise instructions regarding oven temperature. This particular recipe requires preheating the oven to 400°F (200°C) for certain steps. However, in this instance, it seems that the primary focus lies not on baking or cooking but rather on preparing a salad.

Nonetheless, the instruction provided earlier serves as an essential starting point. Preheating the oven to 400°F (200°C) allows for optimal temperature control when proceeding with the recipe’s instructions. This temperature is crucial for certain cooking techniques and ensures that the food is cooked evenly and thoroughly. In this case, it might not be necessary for a salad preparation, but it sets the stage for understanding how heat and temperature play a role in cooking processes.

Understanding the significance of oven temperatures enables home cooks to expand their repertoire and tackle more complex recipes with confidence. It is also essential to appreciate the precise nature of these instructions, as slight variations can significantly impact the final product’s taste and texture. Therefore, by starting with the foundational instruction of preheating the oven, individuals can better grasp the importance of temperature control in various cooking contexts.

While this particular recipe might not involve baking or roasting at 400°F (200°C), it serves as an excellent example of how even seemingly unrelated instructions hold value. Recognizing the significance of such foundational knowledge empowers cooks to approach a wide range of recipes with greater understanding and creativity, ultimately leading to more satisfying culinary experiences.

Mix together chickpeas, cilantro, lemon juice, garlic, cumin, smoked paprika (if using), salt, and pepper in a bowl.

Mix together **_chickpeas_** (cooked and rinsed), cilantro, lemon juice, minced garlic, ground cumin, smoked paprika (if using), salt, and pepper in a bowl.

The ratio of chickpeas to cilantro can be adjusted to your liking, but traditionally it’s about 1 part cilantro to 3-4 parts chickpeas. Make sure to chop the cilantro finely so it distributes evenly throughout the salad.

Add a squeeze of fresh lemon juice to brighten up the flavors and help bring all the ingredients together. You can adjust the amount of lemon juice based on your taste preferences, but start with about 2-3 tablespoons per cup of chickpeas.

Mince the garlic using a press or a microplane to release its oils and intensify its flavor. Add it to the bowl along with the other ingredients and mix well.

Grind the cumin seeds in a spice grinder or mortar and pestle until they reach a fine powder. This will help release their earthy, nutty flavors. Add it to the bowl along with the smoked paprika, if using, and mix well.

Add salt and pepper to taste, taking care not to over-season the salad. You can always add more seasoning later, but it’s harder to remove excess salt or pepper.

Once all the ingredients are well combined, use your hands or a spoon to mash some of the chickpeas against the side of the bowl. This will help release their starches and create a creamy texture in the salad.

Mix everything together until you reach the desired consistency. Some people like their chickpea salads chunky, while others prefer them smooth. You can also add other ingredients to customize the recipe to your taste preferences.

Add chopped red onion and tomato to the bowl and mix well.

The following step-by-step instructions are crucial for preparing the Chickpea Salad with Red Onion and Tomato Recipe:

Step 1: Add Chopped Veggies

  • Add chopped red onion to the bowl.
  • Add chopped tomato to the bowl.

The key here is to finely chop both ingredients so they blend in smoothly with other ingredients. A medium or fine chop works perfectly for this recipe.

Step 2: Mixing the Veggies with Other Ingredients

  • Mix well after adding chopped red onion and tomato.

The mixing is crucial to distribute all the flavors throughout the salad evenly. Make sure not to overmix as this might cause some ingredients to become mushy or unappetizing in texture.

Instructions are the set of actions or steps that need to be taken in order to complete a specific task, achieve a particular goal, or follow a certain procedure. They provide guidance on how to accomplish something, whether it’s cooking a recipe, assembling furniture, or following a scientific protocol.

Clear and concise instructions are essential in many areas of life, including cooking. In the context of the Chickpea Salad with Red Onion and Tomato Recipe, instructions are necessary to ensure that the dish turns out as intended and is safe to eat. A well-written set of instructions will provide the reader with all the information they need to prepare the salad successfully.

Effective instructions typically include several key elements. First, they should be easy to understand, using clear and simple language that avoids technical jargon or ambiguity. Second, they should provide step-by-step guidance on how to complete each task, breaking down complex processes into manageable components. Third, they should offer any necessary warnings or safety precautions to prevent accidents or adverse reactions.

When it comes to cooking a recipe like the Chickpea Salad with Red Onion and Tomato Recipe, instructions may include details such as ingredient quantities, cooking times, and temperatures. They might also provide guidance on how to prepare specific ingredients, such as chopping onions or boiling vegetables. By following these instructions carefully, home cooks can create a delicious and healthy salad that meets their dietary needs.

The importance of clear instructions cannot be overstated in many areas of life beyond cooking. In fields like medicine, science, and engineering, precise instructions are crucial for ensuring accurate results, preventing errors, and avoiding accidents. Similarly, in education, effective instruction is essential for helping students learn new concepts and skills.

Nutrition Information

Health Benefits of This Recipe

The Chickpea Salad with Red Onion and Tomato recipe is a nutrient-rich dish that offers numerous health benefits due to its high content of essential vitamins, minerals, and antioxidants. Here are some key nutrition information and health benefits associated with this recipe:

Nutrition Information

Calories:** 250 per serving (serves 4-6)

Macronutrient Breakdown:*

  • Carbohydrates: 30g
  • Protein: 15g
  • Fat: 10g

Micronutrient Profile:**

  • Vitamin A: 20% of the Daily Value (DV)
  • Vitamin C: 40% of the DV
  • Folate: 25% of the DV
  • Copper: 10% of the DV
  • Manganese: 15% of the DV

Health Benefits

This recipe offers several health benefits due to its high content of essential nutrients and antioxidants:

  • Rich in Fiber:** Chickpeas are an excellent source of dietary fiber, which can help promote digestive health, satiety, and blood sugar control.

  • Antioxidant Properties:** Tomatoes contain lycopene, a powerful antioxidant that can help protect against cell damage, inflammation, and certain chronic diseases such as cancer and heart disease.

  • Immune System Support:** Vitamin C in tomatoes can help boost the immune system and support the production of white blood cells.

  • Inflammation Reduction:** Folate in chickpeas may help reduce inflammation in the body, which is associated with various chronic diseases such as arthritis, diabetes, and cardiovascular disease.


Overall, the Chickpea Salad with Red Onion and Tomato recipe is a nutritious and delicious option for those seeking to incorporate more plant-based foods into their diet. Its high content of essential vitamins, minerals, and antioxidants makes it an excellent choice for promoting overall health and well-being.

Nutrition Information plays a crucial role in the Chickpea Salad with Red Onion and Tomato Recipe, as it highlights the key components that contribute to its overall nutritional value.

Firstly, chickpeas are an excellent source of protein, fiber, and various essential vitamins and minerals such as folate, vitamin B6, and iron. A 1/2 cup serving of chickpeas contains approximately 4 grams of protein and 9 grams of dietary fiber.

The red onion adds a sweet and pungent flavor to the salad while providing a boost of antioxidants and flavonoids that have been shown to possess anti-inflammatory properties. One medium-sized red onion contains about 44 calories, 0.5 grams of protein, and 1 gram of fiber.

The cherry tomatoes are rich in lycopene, an antioxidant that has been linked to several health benefits including reduced risk of certain cancers and improved cardiovascular health. A 1/2 cup serving of cherry tomatoes contains approximately 20 calories, 0.5 grams of protein, and 1 gram of fiber.

Additionally, this recipe calls for a drizzle of olive oil which is high in heart-healthy monounsaturated fats that can help lower total cholesterol levels and reduce the risk of chronic diseases like heart disease. One tablespoon of olive oil contains about 120 calories, 0 grams of protein, and 0 grams of dietary fiber.

Considering these nutrient-rich ingredients, the Chickpea Salad with Red Onion and Tomato Recipe is an excellent choice for those seeking a healthy and satisfying meal option. The combination of protein, fiber, vitamins, minerals, and antioxidants in this recipe make it an ideal addition to any diet.

A serving size of approximately 1/2 cup cooked chickpeas contains the following nutrition information: Calories: 110, Protein: 4g, Fat: 2g, Saturated fat: 0g, Cholesterol: 0mg, Sodium: 10mg, Carbohydrates: 21g, Fiber: 9g, Sugar: 2g.

When prepared according to this recipe, the Chickpea Salad with Red Onion and Tomato Recipe contains approximately 220 calories per serving. The nutritional content will vary slightly depending on specific ingredient measurements and portion sizes.

As a side dish or light lunch option, this recipe is an excellent way to incorporate nutrient-dense foods into your diet while enjoying a flavorful and satisfying meal experience.

The Chickpea Salad with Red Onion and Tomato Recipe can be stored in an airtight container in the refrigerator for up to 3-4 days. When storing, make sure to keep it away from strong-smelling foods as the onions may transfer their aroma.

This dish is rich in protein, fiber, and vitamins from chickpeas and fresh vegetables.

The Chickpea Salad with Red Onion and Tomato recipe is a nutritious and delicious option for those looking to incorporate more fiber, protein, and essential vitamins into their diet.

The chickpeas, being a staple ingredient in this dish, are an excellent source of plant-based protein. One serving of chickpeas contains approximately 14 grams of protein, making them an ideal choice for vegetarians and vegans seeking to boost their protein intake.

Furthermore, chickpeas are rich in dietary fiber, containing both soluble and insoluble fiber. The high fiber content in this dish helps promote digestive health, supports healthy blood sugar levels, and even aids in weight management by keeping you feeling fuller for longer.

The fresh vegetables used in the recipe, including tomatoes and red onions, are also packed with essential vitamins and antioxidants. Tomatoes, for example, are an excellent source of vitamin C and lycopene, a powerful antioxidant that has been linked to reduced risk of certain cancers and heart disease.

Red onions, on the other hand, contain quercetin, a flavonoid antioxidant that has anti-inflammatory properties and may help protect against chronic diseases such as heart disease and diabetes.

In addition to the nutritional benefits provided by the chickpeas and vegetables, this salad also includes other nutrient-dense ingredients like lemon juice and olive oil. Lemon juice is an excellent source of vitamin C and flavonoids, which can help boost the immune system and protect against cell damage. Olive oil, rich in healthy fats, provides essential fatty acids that support heart health and may even aid in weight management.

Overall, this Chickpea Salad with Red Onion and Tomato recipe offers a nutrient-dense and satisfying meal option that is perfect for anyone looking to incorporate more protein, fiber, and essential vitamins into their diet. With its combination of chickpeas, fresh vegetables, lemon juice, and olive oil, it’s an ideal choice for health-conscious individuals seeking a quick and easy meal solution.

According to the United States Department of Agriculture (USDA), one serving of chickpeas provides about 14.5 grams of protein and 12.5 grams of fiber.

The United States Department of Agriculture (USDA) provides valuable information about the nutritional content of various foods, including chickpeas.

According to the USDA, one serving of chickpeas contains approximately 14.5 grams of protein and 12.5 grams of fiber.

This is important for individuals looking to increase their intake of these essential nutrients in their diet.

The high protein content in chickpeas makes them an excellent option for those seeking plant-based protein sources.

  • Protein plays a crucial role in various bodily functions, including muscle growth and repair, production of enzymes, hormones, and other biomolecules.
  • Fiber, on the other hand, aids in digestion, helps maintain healthy blood sugar levels, and supports a balanced gut microbiome.

In the context of the Chickpea Salad with Red Onion and Tomato Recipe, using chickpeas as a primary ingredient not only adds protein but also contributes to the overall fiber content of the dish.

  • The combination of chickpeas, red onion, and tomato creates a harmonious blend of flavors and textures that cater to various dietary needs and preferences.
  • As part of a well-rounded diet, this recipe can provide essential nutrients for optimal health, including satiety, energy, and satisfaction.

When preparing the Chickpea Salad with Red Onion and Tomato Recipe, it’s crucial to consider the portion size to ensure an adequate intake of protein and fiber from chickpeas.

  • The recipe typically serves four individuals, which equates to approximately three ounces or one serving of chickpeas per person.

In conclusion, understanding the nutritional value of ingredients in recipes like the Chickpea Salad with Red Onion and Tomato Recipe can help individuals make informed decisions about their diet and achieve a balanced intake of essential nutrients.

Nutrition information plays a crucial role in understanding the nutritional value of various foods, including the ingredients used in this Chickpea Salad with Red Onion and Tomato recipe.

Chickpeas, also known as garbanzo beans, are an excellent source of protein, fiber, and several essential vitamins and minerals. One cup of chickpeas contains approximately 269 calories, 14 grams of protein, and 12 grams of fiber. They are rich in folate, copper, phosphorus, manganese, and iron.

Red onions are high in antioxidants and have been linked to various health benefits, including reducing inflammation and improving heart health. One medium-sized red onion contains approximately 44 calories and is a good source of vitamin C and fiber.

Tomatoes are low in calories and rich in nutrients, making them an excellent addition to salads. One cup of cherry tomatoes contains about 22 calories and is a good source of vitamin C and lycopene, an antioxidant that has been linked to reduced risk of certain cancers and heart disease.

Other ingredients used in this recipe, such as olive oil, lemon juice, salt, and pepper, are also rich in nutrients. Olive oil is high in healthy fats and antioxidants, while lemon juice provides a boost of vitamin C.

The nutritional information for the Chickpea Salad with Red Onion and Tomato recipe can be calculated based on the ingredients used in the recipe. A serving size of 1/4 cup contains approximately:

– Calories: 220-250 per serving

– Protein: 10-12 grams per serving

– Fat: 8-10 grams per serving

– Saturated fat: 1-2 grams per serving

– Carbohydrates: 20-25 grams per serving

– Fiber: 4-5 grams per serving

– Sugar: 5-6 grams per serving

– Sodium: 100-150 milligrams per serving

The nutritional information for this recipe makes it a nutritious and balanced addition to your diet, providing a good source of protein, fiber, and essential vitamins and minerals.

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