Lentil Garbanzo and Tomato Salad

Bright, fresh, and packed with plant-based protein, this Lentil Garbanzo and Tomato Salad is a vibrant medley of textures and flavors that's perfect for any occasion. Combining tender green or brown lentils, protein-rich garbanzo beans, crisp cucumber, sweet cherry tomatoes, and zesty red onion, this dish is a nutritional powerhouse. Tossed in a tangy homemade dressing of olive oil, lemon juice, red wine vinegar, garlic, and a hint of cumin, this salad boasts a Mediterranean-inspired flair that’s both refreshing and satisfying. Ready in just 40 minutes, it’s an excellent option for meal prep, a quick lunch, or a flavorful side dish. Serve it chilled or at room temperature, and garnish with fresh parsley for a final pop of color and herby freshness. This recipe is not only simple and wholesome but also entirely vegan and gluten-free, making it a crowd-pleasing favorite you’ll want to make again and again!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Dry green or brown lentils
• 1 cup Canned garbanzo beans (chickpeas), drained and rinsed
• 1.5 cups Cherry tomatoes, halved
• 1 medium Cucumber, diced
• 0.5 cup Red onion, finely chopped
• 0.5 cup Fresh parsley, chopped
• 3 tablespoons Olive oil
• 3 tablespoons Lemon juice
• 1 tablespoon Red wine vinegar
• 1 clove Garlic, minced
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the lentils thoroughly under cold water and place them in a medium saucepan. Add 3 cups of water and bring to a boil.

Step 2

Reduce the heat to a simmer, cover, and cook the lentils for 20-25 minutes, or until just tender. Do not overcook, as you want the lentils to hold their shape.

Step 3

Once cooked, drain the lentils and rinse them under cold water to stop the cooking process. Set them aside to cool.

Step 4

In a large mixing bowl, combine the cooked lentils, garbanzo beans, cherry tomatoes, cucumber, red onion, and parsley.

Step 5

In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, cumin, salt, and black pepper to create the dressing.

Step 6

Pour the dressing over the lentil and vegetable mixture. Toss gently until everything is evenly coated.

Step 7

Refrigerate the salad for at least 15 minutes to allow the flavors to meld together.

Step 8

Before serving, taste and adjust seasoning with additional salt or lemon juice if desired.

Step 9

Serve chilled or at room temperature. Enjoy your healthy Lentil Garbanzo and Tomato Salad!

Nutrition Facts

Serving size	(1141.2g)

Amount per serving	% Daily Value*
Calories	1042.0

Total Fat 49.2g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 1622.1mg	0%
Total Carbohydrate 119.8g	0%
Dietary Fiber 37.0g	0%
Total Sugars 26.4g
Protein 39.8g	0%

Vitamin D 0IU	0%
Calcium 493.1mg	0%
Iron 20.1mg	0%
Potassium 3275.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.0%

Protein: 14.7%

Carbs: 44.3%