Chickpea and Tomato Salad
Lunch • India
How to Make Chickpea and Tomato Salad (Traditional & Healthy Version)
Chickpea and Tomato Salad, known locally as Chana aur Tamatar Salad, is a vibrant vegetarian dish rooted in Indian cuisine. Chana (chickpeas) are widely used across India, especially in Punjab and North Indian regions, where they are valued for their high protein content and versatility. This salad blends boiled chana with ripe tamatar (tomatoes), fresh dhania (coriander leaves), and traditional spices, creating a refreshing and nutritious meal. Its zesty flavor and crunchy texture make it a favorite during summer months, served as a light lunch or side dish. This salad is commonly prepared during festivals like Holi and Diwali, when families seek lighter, healthy meals amidst heavier festive fare. It's quick to make, ideal for busy days, and can be easily customized with regional ingredients such as kala namak (black salt) or amchur (dry mango powder). The Chickpea and Tomato Salad is both satisfying and health-conscious, fitting perfectly into modern calorie-counting diets. Its authentic Indian taste and simple preparation make it a staple for anyone seeking a nutritious, flavorful meal rooted in Indian traditions.
Ingredients(for 1 bowl (approx. 200g))
- 1 cup Chana (chickpeas) (boiled)
- 2 medium Tamatar (tomatoes) (finely chopped)
- 1 small Pyaz (onion) (finely chopped) - optional
- 1/4 cup Dhania (coriander leaves) (chopped)
- 1 Hari mirch (green chili) (finely chopped) - optional
- 1 tablespoon Lemon juice (freshly squeezed)
- 1/2 teaspoon Kala namak (black salt) - optional
- 1/2 teaspoon Amchur (dry mango powder) - optional
- 1/2 teaspoon Jeera powder (cumin powder)
- to taste Salt
- 1 teaspoon Olive oil (optional for extra flavor) - optional
Instructions
- 1
Wash and soak chana (chickpeas) overnight. Next morning, boil them until soft (about 15-20 minutes). Drain and cool.
20 minutes
Use a pressure cooker to speed up boiling.
- 2
Chop tomatoes, onion, green chili, and coriander leaves finely. Keep ingredients ready.
5 minutes
Use fresh, ripe tomatoes for best flavor.
- 3
In a large mixing bowl, add boiled chana, chopped tamatar, pyaz, hari mirch, and dhania.
3 minutes
Mix gently to avoid mashing the chickpeas.
- 4
Sprinkle jeera powder, salt, kala namak, amchur, and drizzle lemon juice. Add olive oil if desired.
2 minutes
Adjust spices as per your taste and dietary needs.
Why This Dish is Healthy
This salad uses whole, minimally processed ingredients, ensuring maximum nutrition and minimal calories. Boiled chickpeas offer sustained energy and satiety, while tomatoes and lemon juice provide essential vitamins and antioxidants. The absence of heavy dressings and fried elements keeps the fat content low. High fiber supports digestive health and promotes weight loss, making Chickpea and Tomato Salad an ideal choice for healthy Indian lunches and calorie tracking.
Chickpea and Tomato Salad is rich in plant-based protein, dietary fiber, and complex carbohydrates, making it highly filling and nutritious. Chickpeas (chana) are an excellent source of iron, magnesium, and folate, while tomatoes provide vitamin C, potassium, and antioxidants. The addition of coriander leaves enhances vitamin A and green chilies boost metabolism. Low in saturated fat, this salad supports heart health, aids digestion, and helps regulate blood sugar due to its low glycemic index. Perfect for calorie-conscious individuals, vegetarians, and those seeking a nutrient-dense meal.
Pro Tips
- 💡Tip 1: Use freshly boiled chana for softer texture and enhanced flavor.
- 💡Tip 2: Add a dash of roasted jeera for smoky aroma.
- 💡Tip 3: Let the salad rest for 5 minutes after mixing to allow flavors to develop.
Storage & Serving
Store in an airtight container in the refrigerator for up to 2 days. Mix freshly before serving for best taste and texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
