Tomato and Chickpea Salad
Inspired by techniques from America's Test Kitchen.
Juicy diced tomatoes and canned chickpeas are tossed with toasted almonds, shallots and mint in a sherry-vinegar dressing, then left to sit until the flavours come together. It's a no-cook salad built on smoked paprika and sherry vinegar, so it leans toward the bright, nutty flavours of Spanish cooking.
Always check the labels of the products you use.
Method
- 1
Toast the almonds. Toast the almonds in a dry skillet over medium heat, shaking the pan often, until deep golden and fragrant, about 5 minutes. Tip onto a plate to cool, then chop coarsely.
- 2
Prep the vegetables. Cut the tomatoes and bell pepper into 1.3 cm pieces. Thinly slice the shallots and coarsely chop the mint.
- 3
Combine. In a large bowl, combine the tomatoes, chickpeas, bell pepper, almonds, shallots, mint, olive oil, vinegar, garlic, salt, smoked paprika and pepper. Toss well to coat everything evenly.
- 4
Let it rest. Let the salad sit at room temperature for 20 minutes so the flavours blend; the tomatoes will release some juice into the bowl.
- 5
Serve. Lift the salad out with a slotted spoon, leaving the pooled tomato liquid behind in the bowl.
Storage
Best served the day it's made. Refrigerate in an airtight container for up to 2 days; the tomatoes will keep releasing juice, so lift the salad out with a slotted spoon before serving again.
EU nutrition claims
- Source of protein: 3.2 g protein per 100 kcal, about 13% of energy (needs ≥ 12%)
- Low saturated fat: 1.1 g saturated fat per 100 g, 6.3% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 3.8 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.8 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 240 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- chef's knife
- cutting board
- small skillet
- large mixing bowl
- slotted spoon
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 386 kcal |
| Protein | 12.4 g |
| Carbohydrate | 31.2 g |
| of which sugars | 9.2 g |
| of which free sugars | 0 g |
| Fat | 25.8 g |
| of which saturates | 2.7 g |
| Fibre | 10.7 g |
| Salt | 2.62 g |
Protein per 100 kcal
3.2 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
