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Chickpea Lentil Salad

Chickpea Lentil Salad
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A vibrant, quick, and nutritious Chickpea Lentil Salad combining hearty lentils, creamy chickpeas, fresh vegetables, and a tangy lemon-olive oil dressing. This gluten-free, protein-packed recipe is perfect for healthy lunches, meal prep, or light dinners, offering a balanced blend of flavors, textures, and colorful ingredients.

Ingredients

Scale

Legumes

  • 1 cup dried lentils or 1 can (about 15 oz) lentils, rinsed and drained
  • 1 can (15 oz) chickpeas, rinsed and drained

Vegetables

  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley or cilantro, roughly chopped

Dressing

  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • Salt, to taste
  • Black pepper, to taste

Instructions

  1. Cook the Lentils: Rinse the lentils under cold water. Simmer them in boiling water for 15 to 20 minutes or until just tender but not mushy. Drain and set aside to cool.
  2. Prepare the Vegetables: While the lentils cook, dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and roughly chop the parsley or cilantro. Set aside.
  3. Make the Dressing: In a small bowl, whisk together olive oil, fresh lemon juice, minced garlic, salt, and pepper. Adjust quantities to taste for a balanced tangy dressing.
  4. Combine All Ingredients: In a large mixing bowl, add the cooled lentils, drained chickpeas, and all chopped vegetables. Pour the dressing over and toss gently to combine, ensuring even flavor distribution.
  5. Chill and Serve: Refrigerate the salad for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Notes

  • Do not overcook lentils; they should be tender but firm to maintain texture.
  • Use freshly squeezed lemon juice for best flavor.
  • Drain and rinse canned chickpeas well to reduce sodium and improve texture.
  • Let the salad rest in the refrigerator for at least 30 minutes before serving.
  • Adjust seasoning after mixing to achieve perfect balance of salt, pepper, and acidity.

Nutrition

Keywords: chickpea salad, lentil salad, healthy salad, gluten free, plant-based protein, meal prep salad, Mediterranean salad

Find it online: https://marygourmet.com/chickpea-lentil-salad/