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Simple Chickpea Salad (Vegetarian, 15 Mins)

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Salad is ready #lemon #salt | hurrythefoodup.com

Sometimes it’s good to go back to basics. Basics like this simple chickpea salad.

There are times when we just need recipes with simple ingredients and easy to follow instructions.

Simple recipes that always work.

What we don’t want is complex dressings and a load of dirty utensils, bowls and equipment that mess up the kitchen.

We want a salad recipe where the ingredients are the star. And we have one.

Simple Chickpea Salad

In fact, simple is an understatement. The only dressing we need here is lemon juice, as the combination of the other flavours just works so well.

We have chickpeas, we have kidney beans, we have feta cheese and tomato. We have onion, ginger and garlic. Did I mention how well they go together?

Salad ingredients #olive oil #onion | hurrythefoodup.com
Onion is frying in the pan #garlic #ginger | hurrythefoodup.com
Ingredients are in the mixing bowl #cayenne pepper #chickpeas | hurrythefoodup.com

Chop, chop, slop!

Prepping this salad is simple as well. First we’re going to dice our onion, garlic and ginger, and give them a gentle fry together. That’s the only ‘cooking’!

Then we’re going to chop the rest of our veggies and mix everything together in one big salad bowl. Finally we’re going to add a dash of lemon juice and let the flavours do their work.

That’s it – told you it was simple, right?

Salad is in the bowls #kidney beans #feta cheese | hurrythefoodup.com

Get the habit!

If you’re looking for something as simple and nutritious as this chickpea salad, then you’re probably looking to eat healthy. We’re always on the lookout for new and interesting recipes to spice up lunch time, and this one has become a new go-to recipe.

We suggest learning and practising several ‘go-to’ recipes until you can make them with your eyes closed (note – please don’t ever really close your eyes while chopping with a sharp knife).

Once we’ve learned these recipes, there are a couple of benefits.

1 – lunch or dinner is sooooooooo much quicker!

2 – we don’t wonder or feel overwhelmed by choosing lunch or dinner. We know exactly what we’re having.

3 – we can keep a stock of staples at home for our favourite recipes – that way we’ll always be able to make them and won’t have an excuse to fall back on the instant noodles we just know are hiding somewhere in the depths of the cupboard.

4 – if you’re vegetarian then this recipe is an excellent source of ‘complete’ protein – it’ll keep you feeling full for longer, too!

Hauke is eating salad #pepper #kidney beans | hurrythefoodup.com

Any others?

A couple of our other favourite ‘go-to’ recipes should be mentioned as well.

If you like chickpeas then the Amazing Chickpea Salad must be on rotation.

If you like kidney beans then the High-protein Kidney Bean salad should be eaten, often.

And if you like tomato and feta, make sure you learn how to make these Speedy Greek Pitas.

So there we go! A few of the best recipes we use week in and week out to make sure we stay at the top of our nutrition game. Eating well has never been so easy.

Enjoy!

Salad serving #cherry tomatoes #spring onions | hurrythefoodup.com
Kidney Bean Chickpea Salad
4.92 from 12 votes
This simple chickpea salad is the first step to eating better by building powerful eating habits with simple yet delicious ingredients!
Cuisine:Awesome, High Protein
Diet: gluten-free
Prep Time:10 minutes
Cook Time:5 minutes
Total Time:15 minutes
Servings:3 lunch bowls
Calories:432kcal

Ingredients

Instructions

  • Dice the onions, garlic and ginger.
    Onion is frying in the pan #garlic #ginger | hurrythefoodup.com
  • In a pan on medium heat add olive oil. Now in goes the onion, garlic and ginger. Add the cayenne pepper. Fry for roughly 5 minutes. Don’t let that stuff burn.
  • Drain and rinse the chickpeas and kidney beans. Quarter the cherry tomatoes. Finely chop the spring onions. Add everything into a salad bowl.
    Ingredients are in the mixing bowl #cayenne pepper #chickpeas | hurrythefoodup.com
  • Now, into the bowl goes the onion mix. Squeeze in the lemon juice, season with salt and pepper, and bam!
    Hauke is eating salad #pepper #kidney beans | hurrythefoodup.com
  • Enjoy 🙂
    Salad is in the bowls #kidney beans #feta cheese | hurrythefoodup.com

NOTES

Have this salad for lunch just like that or with some bread, quinoa or rice on the side. It’s also an excellent side dish on the dinner table. In that case it serves roughly 4 people.
Adapted from Nupur, author of the ‘The Indian Veggie’. Beautiful recipe idea!

Nutrition

Nutrition Facts
Kidney Bean Chickpea Salad
Amount per Serving
Calories
432
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
4
g
Cholesterol
 
25
mg
8
%
Sodium
 
1236
mg
54
%
Potassium
 
795
mg
23
%
Carbohydrates
 
54
g
18
%
Fiber
 
16
g
67
%
Sugar
 
8
g
9
%
Protein
 
27
g
54
%
Vitamin A
 
340
IU
7
%
Vitamin C
 
17
mg
21
%
Calcium
 
130
mg
13
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

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Recipe Rating




5 comments
  1. 5 stars
    Nice and easy, a good way to reduce calorie intake while eating a variety of food. I like it!

    1. Cheers Nathalie! Glad you like! Thanks for writing 🙂

  2. Hi, could you please tell me what you would use to replace the kidney beans as i cant eat them.

    1. Hi Tracey, is it beans in general you can’t eat? How about some lentils instead? 🙂

  3. 4 stars
    I would really appreciate it if you would be able to make something like a SUBSTITUTION LIST that would make it possible for us beginners to replace/substitute one ingredient for another. IE: In one response you gave “lentils” as a possible substitute for “kidney beans”. I know it would be an enormous task but if it were kept to just the main ingredients and then only those that are often used in a great many recipes, we all would be able to make ourselves more of the recipes rather than having to do without because we don’t have an ingredient and don’t know what would be an appropriate substitute.
    I totally understand if my idea/request isn’t doable. I just wanted it to give it a voice.
    Thanks.
    Have a Blessed, Joyous, and Safe Holiday season