Chickpea Salad with Tomato and Yoghurt
Lunch • India
How to Make Chickpea Salad with Tomato and Yoghurt (Traditional & Healthy Version)
Chickpea Salad with Tomato and Yoghurt is a refreshing and nutritious Indian vegetarian dish, loved for its wholesome ingredients and vibrant flavors. Known as 'chana salad' in Hindi, this recipe brings together boiled chana (chickpeas), juicy tamatar (tomatoes), and creamy dahi (yoghurt), seasoned with aromatic Indian spices. It is a popular choice across India for a light lunch or as a festive snack during Holi or Diwali. The salad is rich in protein, fiber, and essential vitamins, making it ideal for calorie-conscious individuals. Its tangy taste, paired with the cooling effect of dahi, makes it especially favored in North India during summer months. This dish is often prepared for family gatherings and celebrations, highlighting India’s love for healthy, home-cooked meals. With simple preparation and readily available ingredients, Chickpea Salad with Tomato and Yoghurt is perfect for those seeking a balanced and flavorful meal rooted in Indian culinary traditions.
Ingredients(for 1 medium bowl per serving)
- 1 cup Boiled chickpeas (Chana (चना), soaked overnight)
- 1 large Tomato (Tamatar (टमाटर), finely chopped)
- 1/2 cup Yoghurt (Dahi (दही), low-fat preferred)
- 1 small Onion (Pyaz (प्याज़), finely chopped)
- 1/2 cup Cucumber (Kheera (खीरा), diced)
- 1 Green chilli (Hari mirch (हरी मिर्च), finely chopped) - optional
- 2 tbsp Coriander leaves (Dhaniya (धनिया), chopped)
- 1/2 tsp Roasted cumin powder (Bhuna jeera (भुना जीरा))
- 1/4 tsp Black salt (Kala namak (काला नमक))
- 1 tbsp Lemon juice (Nimbu ras (नींबू रस))
- to taste Salt (Namak (नमक))
Instructions
- 1
Soak chickpeas (chana) overnight and boil them until soft. Drain excess water and let them cool.
10 minutes
Use a pressure cooker for faster boiling.
- 2
Chop tomato, onion, cucumber, green chilli, and coriander leaves finely.
5 minutes
Use fresh, ripe tomatoes for enhanced flavor.
- 3
In a large mixing bowl, add boiled chickpeas, chopped vegetables, and coriander leaves.
3 minutes
Mix gently to avoid mashing the chickpeas.
- 4
Add roasted cumin powder, black salt, regular salt, and lemon juice to the bowl.
2 minutes
Adjust spices according to taste and dietary preferences.
Why This Dish is Healthy
This salad is a healthy choice because it combines high-protein chickpeas with vitamin-rich vegetables and probiotic yoghurt, creating a balanced meal that is low in calories, high in fiber, and supportive of weight management. The absence of refined oils or processed ingredients makes it ideal for those tracking calories or following a clean eating plan. With natural spices and herbs, it offers flavor without compromising nutritional value, making it a perfect option for lunch or a light meal.
Chickpea Salad with Tomato and Yoghurt is packed with plant-based protein from chana, making it excellent for muscle health and satiety. Tomatoes and cucumber provide fiber, vitamins A and C, and antioxidants. Yoghurt (dahi) offers probiotics, calcium, and protein, supporting digestive health and bone strength. The salad is low in saturated fat, and the use of lemon juice adds vitamin C. Roasted cumin aids digestion, while black salt helps regulate electrolytes. This dish is suitable for vegetarian diets and is easily adaptable for vegan preferences.
Pro Tips
- 💡Tip 1: Use freshly boiled chickpeas for best texture and flavor.
- 💡Tip 2: Chill the salad for at least 10 minutes for extra refreshment.
- 💡Tip 3: Adjust green chilli and spices based on individual preference.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Avoid freezing as the yoghurt may separate. Mix well before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
