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
- 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)
- 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))
Step-by-step instructions
Step 1 · Soak chickpeas (chana) overnight and boil them until soft
Soak chickpeas (chana) overnight and boil them until soft. Drain excess water and let them cool.
Step 2 · Chop tomato
Chop tomato, onion, cucumber, green chilli, and coriander leaves finely.
Step 3 · In a large mixing bowl
In a large mixing bowl, add boiled chickpeas, chopped vegetables, and coriander leaves.
Step 4 · Add roasted cumin powder
Add roasted cumin powder, black salt, regular salt, and lemon juice to the bowl.
Step 5 · Pour in the yoghurt (dahi) and mix everything until well combined
Pour in the yoghurt (dahi) and mix everything until well combined. Ensure yoghurt coats chickpeas evenly.
Step 6 · Taste and adjust salt or lemon juice if needed
Taste and adjust salt or lemon juice if needed. Garnish with extra coriander leaves.
Step 7 · Serve immediately in individual bowls
Serve immediately in individual bowls. Optionally, chill for 10 minutes before serving.
Why this recipe 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.
A note on tradition
Chickpea Salad with Tomato and Yoghurt is a versatile recipe enjoyed across India, particularly in the northern states where chana and dahi are staple ingredients. Often served during festivals like Holi and Diwali as a healthy snack option, it reflects the Indian tradition of combining pulses with fresh vegetables and dairy. The salad is popular during hot months for its cooling properties and is commonly featured in lunchboxes and family gatherings.