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Moroccan-Style Chickpea and Tomato Salad

137 Reviews
93% would make this recipe again

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

Brining : 30 min Preparation : 10 min Standing : 10 min
310 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy

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
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
salt [optional]
ground pepper to taste [optional]

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 (290g)

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

Protein

10 g

Vitamin A

22 %

Vitamin C

37 %

Calcium

7 %

Iron

23 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

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

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

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Members' Reviews

137 Reviews (132 with rating only ) 93% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
accounts@kog.ca
february 01, 2015 | I would make this recipe again

A flavour explosion

Useful 0
lu_kurk
july 12, 2013 | I would make this recipe again

We used rainbow chic peas for more colour but I would cut the spice down next time so the baby can eat it too. I also used 1/4 of a yellow onion instead of the red and doubled the mint.

Useful 0
PaniniPrincess
january 20, 2013 | I would make this recipe again

Very good; used ancho chile, ground coriander seeds, whole cumin and dry mint instead of the recommended spices, and added 2tbs of olive oil.

Useful 0
subterratigress
may 15, 2010 | I would make this recipe again

Some chunks of mozzarella cheese rounded this out quite nicely!

Useful 4
neets
september 24, 2009 | 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

Top Reviews

View All Reviews
neets
september 24, 2009 | 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
subterratigress
may 15, 2010 | I would make this recipe again

Some chunks of mozzarella cheese rounded this out quite nicely!

Useful 4
accounts@kog.ca
february 01, 2015 | I would make this recipe again

A flavour explosion

Useful 0