How many calories are in Bean, Chickpea, Tomato and Onion Salad?
Bean, Chickpea, Tomato and Onion Salad has about 428 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganHigh ProteinHigh FiberQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout MealsBalanced Meals
Bean, Chickpea, Tomato and Onion Salad
Bean, Chickpea, Tomato and Onion Salad is a Salads international recipe with 428 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
428 kcal
Total Time
15 min
Servings
1
Protein
43.8 g
About This Recipe
The story behind Bean, Chickpea, Tomato and Onion Salad
Bean, Chickpea, Tomato and Onion Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around black beans, chickpeas, and tomato.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 428 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Bean, Chickpea, Tomato and Onion Salad worth coming back to.
Ingredients
- Black Beans1/2 cup (100 g)
- Chickpeas1/2 cup (100 g)
- Tomato1 count (130 g)
- Onion1/4 count (38 g)
- Olive Oil1 tablespoon (10 ml)
- Lemon Juice1 tablespoon (15 g)
- Parsley1 tablespoon (4 g)
Instructions
- 1
Step 1
For this recipe you need cooked beans and chickpeas.
- 2
Step 2
Chop parsley, cut the onion into thin strips and slice the tomato.
- 3
Step 3
For the dressing, mix the lemon juice with the olive oil, chopped parsley and add salt and pepper to taste.
- 4
Step 4
Put the black beans, chickpeas, tomato and onion in a bowl. Mix with the dressing and serve.
Nutrition Snapshot
Macros and micros at a glance
70/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
428
Protein
43.8g
Carbs
135.2g
Fat
17g
Fiber
30.1g
Micronutrients
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Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Bean, Chickpea, Tomato and Onion Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Bean, Chickpea, Tomato and Onion Salad
How long does Bean, Chickpea, Tomato and Onion Salad take to make?
Bean, Chickpea, Tomato and Onion Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Bean, Chickpea, Tomato and Onion Salad?
Most ingredients in Bean, Chickpea, Tomato and Onion Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Bean, Chickpea, Tomato and Onion Salad?
Bean, Chickpea, Tomato and Onion Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Bean, Chickpea, Tomato and Onion Salad?
Bean, Chickpea, Tomato and Onion Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Bean, Chickpea, Tomato and Onion Salad?
Bean, Chickpea, Tomato and Onion Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Bean, Chickpea, Tomato and Onion Salad up or down?
Yes. Bean, Chickpea, Tomato and Onion Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Bean, Chickpea, Tomato and Onion Salad?
A large skillet, saucepan, or sheet pan works well for Bean, Chickpea, Tomato and Onion Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Bean, Chickpea, Tomato and Onion Salad is cooked properly?
Bean, Chickpea, Tomato and Onion Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Bean, Chickpea, Tomato and Onion Salad suitable for vegetarians?
Yes. Bean, Chickpea, Tomato and Onion Salad is suitable for vegetarians as written.
Is Bean, Chickpea, Tomato and Onion Salad gluten-free?
Yes. Bean, Chickpea, Tomato and Onion Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Bean, Chickpea, Tomato and Onion Salad?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Bean, Chickpea, Tomato and Onion Salad ahead of time?
Bean, Chickpea, Tomato and Onion Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Bean, Chickpea, Tomato and Onion Salad for my calorie or macro goals?
Bean, Chickpea, Tomato and Onion Salad already lands in a fairly high-protein range at about 43.8 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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