Chickpea and Tomato Salad
Avocado adds the perfect creamy touch to this Chickpea and Tomato Salad and there’s a tasty lime and chile dressing and chopped cilantro! You can use a bit more thinly sliced green onion to replace the cilantro if you’re not a cilantro fan.
I first made this Chickpea and Tomato Salad in 2006, and the original version of the salad and the later version with avocado added were inspired by two blogs that are no longer posting, so I guess I am happy I’m still enjoying both my blog and this tasty salad! And if you like garbanzos, tomatoes, and avocado, I bet you’ll love this simple salad that has a delicious lime and chile dressing. I thought this was a wonderful treat for a summer lunch.
What ingredients do you need for this salad?
- canned chickpeas (garbanzo beans)
- fresh tomatoes
- green onion
- chopped cilantro
- fresh-squeezed lime juice, I used my fresh-frozen lime juice for part of lime juice
- extra-virgin olive oil
- ground Chipotle chile pepper (affiliate link) (see notes)
- Chili Powder (affiliate link)
- ground cumin (affiliate link)
- Onion Powder (affiliate link)
- zest from one lime
- salt and fresh ground pepper to taste
What if you don’t like cilantro?
You can skip the chopped cilantro and add some thinly sliced green onions if you’re not a cilantro fan like I am, but of course I loved the addition of chopped cilantro.
How to Make Chickpea and Tomato Salad:
(Scroll down for complete recipe with nutritional information.)
- Rinse the chickpeas well (until no more foam appears) and then let them drain.
- Combine the lime juice, olive oil, ground Chipotle chile pepper (affiliate link) (or hot sauce), chili powder, ground cumin, onion powder, and lime zest to make the dressing.
- Then mix the dressing into the drained garbanzo beans, using a bowl that’s big enough to hold all the salad ingredients. Cover the beans and let them marinate in the flavorful dressing for at least 30 minutes. If you can leave them a bit longer, even better.
- When you’re ready to make the salad, dice avocado and toss with 2 teaspoons of lime juice.
- Cut up one cup of garden tomatoes, or if you’re using grape or cherry tomatoes cut them in half lengthwise.
- Chop up a generous bunch of cilantro (about 1 cup chopped cilantro) or use a bit more thinly sliced green onion if you’re not a cilantro fan.
- Toss together the marinated garbanzos, diced tomatoes, chopped cilantro, and green onion.
- Then gently mix in the diced avocado and the salad is ready to serve. YUM!
More Summer Salads with Garbanzo Beans:
- one 15 oz. can chickpeas (garbanzo beans)
- 1 cup diced tomatoes
- 1/2 cup green onion, sliced
- 1 cup chopped cilantro
- 1 avocado, diced
- 2 T + 2 tsp. fresh lime juice (see notes)
- 2 T extra-virgin olive oil
- 1/4 tsp. ground Chipotle chile pepper (see notes)
- 1/2 tsp. chili powder
- 1/2 tsp. ground cumin
- 1/2 tsp. onion powder
- zest from one lime
- salt, fresh ground pepper to taste
- Drain beans into colander and rinse until no foam remains. Let beans drain well while you make the dressing.
- Zest the lime and squeeze the juice.
- Mix together the lime juice, olive oil, ground ground Chipotle chile pepper (affiliate link) or hot sauce, chili powder, ground cumin, onion powder, and lime zest to make the dressing.
- Put the beans and dressing into a plastic container with a snap-on lid and shake a few times to combine. (Use a bowl that’s big enough to hold all the salad ingredients.) Let beans marinate in dressing 30 minutes or longer.
- Peel and dice the avocado and toss it with 2 teaspoons of lime juice.
- Dice tomatoes, place in colander with a small amount of salt and let tomatoes drain 10 minutes while you dice onions and chop cilantro (You can skip that step if using cherry tomatoes or if your tomatoes aren’t that juicy.)
- Thinly slice the green onions and wash, dry, and chop the cilantro.
- Combine marinated beans with dressing, tomatoes, green onion, and cilantro and stir gently until well combined, then gently stir in the avocado (if using.)
- Season with salt and pepper to taste and serve.
Amount Per Serving: Calories: 314Total Fat: 17gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 494mgCarbohydrates: 35gFiber: 13gSugar: 7gProtein: 10g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Chickpea and Tomato Salad is loaded with low-glycemic ingredients, which makes it a great choice for any phase of the original South Beach Diet. Remember that beans are limited to 1/3 to 1/2 cup for phase one, so eat a small portion for that phase. Since beans, tomatoes, and avocado all have carbs, this salad is probably too high in carbs for traditional low-carb diet plans.
Find More Recipes Like This One:
Use Salad Recipes to find more salads like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
Historical Notes for this Recipe
This recipe was first posted in 2006, adapted from a blog that no longer exists. It was improved in 2011 with new photos and the addition of avocado, and the recipe was updated and improved with more information in 2021.