Chickpea, Carrot & Red Pepper Salad

 Ingredients

Salad

• 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed
• 2 medium carrots, peeled and cut into thin strips
• 1 red bell pepper, finely diced
• ½ small red onion, thinly sliced
• ½ cup fresh parsley, chopped
• ¼ cup crumbled feta cheese (optional)
• 1 small cucumber, diced (optional)

Dressing

• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp apple cider vinegar
• 1 garlic clove, minced
• ½ tsp ground cumin
• ½ tsp paprika
• ½ tsp salt
• ¼ tsp black pepper
• 1 tsp honey or maple syrup (optional)

 Method

1. Prepare the chickpeas: Drain, rinse and pat them dry.
2. Chop the vegetables: Slice carrots into thin strips and dice the red pepper and onion.
3. Make the dressing: Whisk olive oil, lemon juice, vinegar, garlic, cumin, paprika, salt, pepper and honey together.
4. Combine: Add chickpeas, carrots, pepper, onion and parsley to a large bowl.
5. Dress: Pour the dressing over everything and toss gently until evenly coated.
6. Add feta: Fold in crumbled feta if using.
7. Chill: Refrigerate for 20–30 minutes before serving for the best flavor.
8. Finish: Add a little extra parsley and lemon juice before serving.

 Optional Add-Ins

• Avocado
• Cherry tomatoes
• Kalamata olives
• Fresh cilantro
• A pinch of chili flakes
• Toasted sunflower or pumpkin seeds

 Nut & Allergy Info

• Naturally nut-free if prepared without nuts.
• Gluten-free when using certified gluten-free ingredients.
• Dairy: Feta contains milk; omit it for dairy-free.
• Sesame: The recipe doesn’t require sesame, but check packaged ingredients if adding hummus or prepared dressings.
• Legume: Chickpeas are legumes and may be an allergen for some people.

 Approximate Nutrition

Per serving, without feta:

• Calories: ~300–330 kcal
• Protein: ~10–11 g
• Carbohydrates: ~40–45 g
• Fiber: ~10–12 g
• Fat: ~13–15 g

Nutrition is approximate and varies with ingredient brands and portion sizes.

 Quick Q&A

Q: Can I make it ahead?
Yes. It keeps refrigerated in an airtight container for about 3 days.

Q: Can I use dried chickpeas?
Yes. Cook them completely, cool them, then use about 3 cups cooked chickpeas.

Q: How do I make it vegan?
Use maple syrup instead of honey and leave out the feta.

Q: Is it good for meal prep?
Yes. Keep the dressing separate if you want the vegetables to stay especially crisp.

Q: Can I add chicken?
Absolutely—grilled or shredded chicken makes it a more filling main dish.