Ingredients
Ingredients
- 3 cups cooked no-salt-added chickpeas 480 g drained; about two 15-oz cans, drained and rinsed
- 2 cups diced English cucumber 250 g; remove loose seed center if needed
- 1 medium red bell pepper 150 g prepared; finely diced
- 1/4 cup red onion 40 g; finely diced
- 1/2 cup chopped fresh parsley 30 g; dry leaves and tender stems
- 2 tbsp olive oil 27 g
- 2 tbsp lemon juice 30 g
- 1/2 tsp dried oregano 0.5 g
- 1/4 tsp fine salt 1.5 g
- 1/4 tsp black pepper 0.6 g
Equipment
- Strainer
- Cutting board
- knife
- Mixing bowl
- Small jar or whisk
Instructions
Prepare and combine
- Wash the cucumber, pepper, parsley, and lemon under running water; dry well. Drain and rinse the chickpeas, then let them drain thoroughly.
- Dice the cucumber into small cubes, removing a loose watery seed center if needed before measuring. Finely dice the pepper and onion and chop the parsley.
- Combine chickpeas, cucumber, pepper, onion, and parsley in a large bowl.
- Whisk olive oil, lemon juice, oregano, salt, and pepper in a small bowl or shake in a closed jar.
- For immediate serving, toss with dressing, taste, and divide into four side portions. For lunch the next day, refrigerate undressed salad and dressing separately and combine when eating.
Nutrition
Serving: 1 side serving (1/4 batch)Calories: 284.65kcalCarbohydrates: 39.54gProtein: 11.8gFat: 10.14gSaturated Fat: 1.32gSodium: 161.36mgPotassium: 587.74mgFiber: 10.75gSugar: 9.06gVitamin A: 1907.55IUVitamin C: 64.82mgCalcium: 87.34mgIron: 4.4mg
Notes
Nutrition is estimated per one-quarter of the recipe, without optional toppings or sides. Generic cooked no-salt-added chickpea data approximate drained canned chickpeas; actual brands vary.
Refrigerate promptly at 40°F (4°C) or below. For crisp texture, use assembled salad within two days and undressed salad the next day. Count earlier opened-bean storage toward its 3–4-day limit.
No freezing is recommended for the assembled raw-vegetable salad.
Nutrition estimated from USDA FoodData Central SR Legacy ingredient grams divided by equal servings; all measured oil and salt included. No cooking retention correction applied; brands and substitutions vary.
