Chickpea Salad Cups

Chickpea Salad Cups are a vibrant and healthy appetizer, featuring a refreshing mix of chickpeas, fresh vegetables, and zesty dressing, all served in crisp lettuce leaves. Perfect for a light snack or as a delightful start to any meal, these cups are both nutritious and satisfying.

Ingredients

• Canned chickpeas - 1 cup (240g), rinsed and drained
• Cherry tomatoes - 1/2 cup (75g), halved
• Cucumber - 1/2 medium (100g), diced
• Red onion - 2 tablespoons (30g), finely chopped
• Fresh parsley - 2 tablespoons (8g), chopped
• Olive oil - 1 tablespoon (15ml)
• Lemon juice - 1 tablespoon (15ml)
• Ground cumin - 1/2 teaspoon (2g)
• Salt - 1/4 teaspoon (1.5g)
• Black pepper - 1/4 teaspoon (1.5g)
• Lettuce leaves (such as butter or romaine) - 4 large leaves

Steps

1. In a mixing bowl, combine the rinsed chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, ground cumin, salt, and black pepper.
3. Pour the dressing over the chickpea mixture and toss gently to combine.
4. Carefully separate the lettuce leaves and place them on a serving platter.
5. Spoon the chickpea salad mixture into each lettuce cup, filling them generously.
6. Serve immediately as a fresh appetizer.

Nutrition

• Calories: 220
• Protein: 8 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.1 L

Health Benefits

• Rich in plant-based protein and fiber, promoting digestive health.
• Packed with vitamins and minerals from fresh vegetables, supporting overall wellness.

Tags