How many calories are in Chickpea Salad with Tomatoes and Onions?
Chickpea Salad with Tomatoes and Onions has about 438 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
Chickpea Salad with Tomatoes and Onions
Chickpea Salad with Tomatoes and Onions is a Salads international recipe with 438 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
438 kcal
Total Time
15 min
Servings
1
Protein
43.2 g
About This Recipe
The story behind Chickpea Salad with Tomatoes and Onions
Chickpea Salad with Tomatoes and Onions 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 chickpeas, tomato, and onion.
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 438 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 Chickpea Salad with Tomatoes and Onions worth coming back to.
Ingredients
- Chickpeas1 cup (200 g)
- Tomato1 count (130 g)
- Onion1/2 count (75 g)
- Oil1/2 tablespoon (5 ml)
- Vinegar1/2 tablespoon (5 g)
- Lemon Juice1 tablespoon (15 g)
- Garlic1/2 clove (2 g)
- Oregano1/4 tablespoon (1 g)
- Rosemary1/2 teaspoon (1 g)
Instructions
- 1
Step 1
For this recipe you need cooked chickpeas.
- 2
Step 2
Peel and dice the tomato. Chop the onion, garlic and parsley.
- 3
Step 3
Place the chickpeas, tomato and onion in a bowl.
- 4
Step 4
For the dressing: Mix the oil, vinegar, lemon juice, garlic, rosemary and oregano. Season to taste with salt and pepper.
- 5
Step 5
Pour the dressing over the salad and mix well. You can add chopped celery.
Nutrition Snapshot
Macros and micros at a glance
67/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
438
Protein
43.2g
Carbs
140.9g
Fat
17.3g
Fiber
28.2g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Chickpea Salad with Tomatoes and Onions 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 Chickpea Salad with Tomatoes and Onions
How long does Chickpea Salad with Tomatoes and Onions take to make?
Chickpea Salad with Tomatoes and Onions 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 Chickpea Salad with Tomatoes and Onions?
Most ingredients in Chickpea Salad with Tomatoes and Onions 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 Chickpea Salad with Tomatoes and Onions?
Chickpea Salad with Tomatoes and Onions 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 Chickpea Salad with Tomatoes and Onions?
Chickpea Salad with Tomatoes and Onions 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 Chickpea Salad with Tomatoes and Onions?
Chickpea Salad with Tomatoes and Onions 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 Chickpea Salad with Tomatoes and Onions up or down?
Yes. Chickpea Salad with Tomatoes and Onions 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 Chickpea Salad with Tomatoes and Onions?
A large skillet, saucepan, or sheet pan works well for Chickpea Salad with Tomatoes and Onions. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Chickpea Salad with Tomatoes and Onions is cooked properly?
Chickpea Salad with Tomatoes and Onions 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 Chickpea Salad with Tomatoes and Onions suitable for vegetarians?
Yes. Chickpea Salad with Tomatoes and Onions is suitable for vegetarians as written.
Is Chickpea Salad with Tomatoes and Onions gluten-free?
Yes. Chickpea Salad with Tomatoes and Onions is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Chickpea Salad with Tomatoes and Onions?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Chickpea Salad with Tomatoes and Onions ahead of time?
Chickpea Salad with Tomatoes and Onions can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Chickpea Salad with Tomatoes and Onions for my calorie or macro goals?
Chickpea Salad with Tomatoes and Onions already lands in a fairly high-protein range at about 43.2 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Book a call with our teamFree 7-day access
Use the calorie calculatorRecipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Chickpea Salad with Tomatoes and Onions, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalSalads
Bean, Chickpea, Tomato and Onion Salad
Bean, Chickpea, Tomato and Onion Salad is a Salads international recipe from the Forkd database with calorie and macro details.
428 cal43.8 g protein15 min
InternationalSalads
Bean, Corn and Avocado Salad
Bean, Corn and Avocado Salad is a Salads international recipe from the Forkd database with calorie and macro details.
398 cal27.8 g protein20 min
InternationalSalads
Bean, Corn, Tomato and Lettuce Salad
Bean, Corn, Tomato and Lettuce Salad is a Salads international recipe from the Forkd database with calorie and macro details.
426 cal37.9 g protein20 min
InternationalSalads
Black Bean, Carrot and Pea Salad
Black Bean, Carrot and Pea Salad is a Salads international recipe from the Forkd database with calorie and macro details.
357 cal38.1 g protein20 min
InternationalSalads
Cauliflower Chickpea Salad with Coconut Milk Dressing
Cauliflower Chickpea Salad with Coconut Milk Dressing is a Salads international recipe from the Forkd database with calorie and macro details.
418 cal44 g protein15 min
InternationalSalads
Chickpea and Carrot Salad
Chickpea and Carrot Salad is a Salads international recipe from the Forkd database with calorie and macro details.
403 cal46.1 g protein15 min