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Tomato Basil Chickpea Salad


  • Author: Kate

Ingredients

Here’s what you’ll need to assemble this vibrant and flavourful salad:

  • Chickpeas (Garbanzo Beans): 2 cans (15-ounce each) or approximately 3 cups cooked chickpeas. These form the hearty, protein-packed base of the salad. Ensure they are well-rinsed and drained if using canned.
  • Cherry or Grape Tomatoes: 1 pint (about 2 cups), halved or quartered if large. Choose ripe, sweet tomatoes for the best flavour. They add a burst of freshness and acidity.
  • Fresh Basil: 1/2 cup packed, fresh basil leaves, roughly chopped or torn. This is a key flavour component; use fresh basil for its aromatic, slightly sweet, and peppery notes. Dried basil is not a suitable substitute here.
  • Red Onion: 1/2 medium red onion, finely chopped. Provides a sharp, pungent bite that contrasts beautifully with the other ingredients. If you prefer a milder flavour, you can soak the chopped onion in cold water for 10 minutes before adding.
  • Extra Virgin Olive Oil: 1/4 cup. The foundation of the dressing. Use a good quality extra virgin olive oil for its fruity flavour and health benefits.
  • Red Wine Vinegar: 3 tablespoons. Adds tanginess and acidity to balance the richness of the olive oil and the creaminess of the chickpeas. Lemon juice can be used as a substitute.
  • Garlic: 1 clove, minced (optional). Adds a subtle depth of flavour. Adjust according to your preference.
  • Salt: 1/2 teaspoon, or to taste. Enhances all the flavours in the salad.
  • Black Pepper: 1/4 teaspoon, freshly ground, or to taste. Provides a gentle warmth and spice.

Instructions

Follow these simple steps to create your delicious Tomato Basil Chickpea Salad:

  1. Prepare the Chickpeas: If using canned chickpeas, open the cans and pour the chickpeas into a colander. Rinse them thoroughly under cold running water until the water runs clear. This removes the starchy canning liquid (aquafaba) and any metallic taste. Drain them very well, shaking the colander to remove excess water. If using dried chickpeas, ensure they have been cooked until tender but not mushy, then drain. Place the drained chickpeas in a large salad bowl.
  2. Prepare the Vegetables and Herbs: Wash the cherry or grape tomatoes and pat them dry. Slice them in half, or into quarters if they are particularly large. Add them to the bowl with the chickpeas. Peel the red onion and chop it finely. The finer the chop, the better it will integrate into the salad without overwhelming bites. Add the chopped red onion to the bowl. Wash the fresh basil leaves gently and pat them dry thoroughly with paper towels or use a salad spinner. Excess moisture can dilute the dressing. Roughly chop the basil leaves or tear them into smaller pieces with your hands. Add the prepared basil to the bowl. If using garlic, mince it finely and add it to the bowl.
  3. Make the Dressing: In a small bowl or a jar with a tight-fitting lid, combine the extra virgin olive oil, red wine vinegar, salt, and freshly ground black pepper. If you have a jar, simply screw on the lid tightly and shake vigorously until the oil and vinegar emulsify – meaning they combine into a slightly thickened, uniform dressing. If using a bowl, whisk the ingredients together briskly until well combined and slightly thickened. Taste the dressing and adjust seasoning if necessary – you might prefer a little more salt, pepper, or vinegar.
  4. Combine the Salad: Pour the prepared dressing over the chickpea, tomato, onion, and basil mixture in the large salad bowl.
  5. Toss Gently: Using two large spoons or salad tossers, gently fold and toss the ingredients together. Be careful not to mash the chickpeas or tomatoes. Ensure that all the ingredients are evenly coated with the dressing.
  6. Marinate (Recommended): For the best flavour, cover the salad bowl and refrigerate for at least 15-30 minutes before serving. This allows the flavours to meld and deepen. The chickpeas will absorb some of the dressing, becoming even more flavourful.
  7. Serve: Give the salad one last gentle toss before serving. Taste again and make any final seasoning adjustments if needed. Serve chilled or at room temperature.

Nutrition

  • Serving Size: one normal portion
  • Calories: 350