Moroccan-Style Chickpea and Tomato Salad

167 Reviews
92% would make this recipe again

A nice and quick to make salad in which you can easily adjust the spiciness according to your taste.

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Soaking : 30 min Preparation : 10 min Standing : 10 min
310 calories/serving

Ingredients

1/2 red onions, finely chopped 80 g
2 tbsp extra virgin olive oil 30 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
1/2 tsp cayenne pepper 1 g
1/2 tsp ground cumin 1 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 cups chickpeas/garbanzo beans (canned) 750 mL
4 tomatoes, Roma type, deseeded and diced 280 g
2 1/2 tbsp fresh mint, finely chopped 8 g

Method

  1. Finely chop the onion, then put it in a small bowl filled with water and a few drops of vinegar. Let stand for about 30 min at room temperature or overnight in the refrigerator. This makes the raw onion crispier and easier to digest.
  2. Pour the olive oil and lemon juice into a salad bowl. Add the spices, salt and pepper. Using a fork, whisk the vinaigrette until it is emulsified.
  3. Drain and rinse the chickpeas, then place them in the salad bowl. Dice the tomatoes discarding the seeds, then put the pieces into the bowl. Finely chop the mint then add it to the salad. Add the previously chopped onion. Toss well to combine. Adjust the seasoning.
  4. Let the salad stand about 10 min to allow the flavours to develop.
  5. Serve.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

310

Fat

9 g

14 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

410 mg

17 %

Carbohydrate

49 g

16 %

Fibre

10 g

38 %

Sugars

3 g

Net Carbs

39 g

Protein

10 g

Vitamin A

22 %

Vitamin C

37 %

Calcium

7 %

Iron

23 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Vitamin B6
Good source of  :
Copper, Iron, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E, Zinc
Source of  :
Calcium, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B2, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

167 Reviews (161 with rating only) 92% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

Everything you want in a salad: fresh-tasting, easy, quick, and healthy. The ingredients blend very well together, I wouldn't leave out or substitute a thing. The mint and cumin give it a little something different. It doesn't taste like just another generic salad.

Useful 6
Anonyme
october 20, 2021 | I would make this recipe again

Some chunks of mozzarella cheese rounded this out quite nicely!

Useful 4
Nicsav
january 12, 2022 | I would make this recipe again

I added slivers of strong cheddar cheese. Delicious!

Useful 0

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