Overnight Soaked Chickpeas Salad
Lunch • India
How to Make Overnight Soaked Chickpeas Salad (Traditional & Healthy Version)
Overnight Soaked Chickpeas Salad, popularly known as ‘Chana Salad’ in many Indian households, is a wholesome and refreshing dish that perfectly embodies the simplicity and nutrition of Indian vegetarian cuisine. Chickpeas, or ‘kabuli chana’, are soaked overnight to improve their digestibility and texture, making them the heart of this protein-packed salad. This salad is a staple during fasting periods and festivals like Navratri and is beloved for its light yet satiating nature. Bursting with flavors from fresh vegetables, tangy lemon juice, and a traditional tadka (tempering) of jeera (cumin), the salad brings together the rich taste of India in every bite. Its vibrant colors and crunchy textures make it a favorite for lunchboxes and quick meals. The dish offers a delightful blend of tangy, spicy, and earthy notes, and can be customized with local seasonal produce. Traditionally enjoyed across North India, especially in Punjab and Uttar Pradesh, this salad is also gaining popularity as a health-conscious meal option in urban India. Its ease of preparation, minimal cooking, and nutritional benefits make it an ideal choice for anyone looking to enjoy authentic Indian flavors while keeping calories in check.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Kabuli Chana (Chickpeas) (soaked overnight)
- 1 small Pyaaz (Onion) (finely chopped)
- 1 medium Tamatar (Tomato) (deseeded and chopped)
- 1 small Kheera (Cucumber) (peeled and chopped)
- 1 Hari Mirch (Green Chilli) (finely chopped) - optional
- 2 tbsp Dhaniya Patta (Fresh Coriander Leaves) (chopped)
- 1 tbsp Nimbu Ras (Lemon Juice) (freshly squeezed)
- 1/2 tsp Kala Namak (Black Salt)
- 1/2 tsp Bhuna Jeera Powder (Roasted Cumin Powder)
- 1/4 tsp Laal Mirch Powder (Red Chilli Powder) (optional, adjust to taste) - optional
Instructions
- 1
Rinse the overnight soaked kabuli chana thoroughly and drain the water.
2 minutes
Ensure chickpeas are soft by pressing between fingers; if needed, soak longer.
- 2
Transfer the chickpeas to a large mixing bowl.
1 minute
Use a wide bowl for easy mixing of ingredients.
- 3
Add chopped pyaaz, tamatar, and kheera to the bowl.
3 minutes
For a crunchier salad, refrigerate veggies before chopping.
- 4
Mix in hari mirch and dhaniya patta.
2 minutes
Adjust green chilli as per your spice tolerance.
Why This Dish is Healthy
Overnight Soaked Chickpeas Salad is a naturally wholesome, low-calorie dish that supports heart health, weight loss, and stable energy levels. Its high fiber and protein content help keep you full for longer, while fresh vegetables offer essential micronutrients. No deep frying or heavy oils are involved, making it an ideal lunch for anyone seeking a light yet satisfying meal. The use of kala namak and roasted spices boosts flavor without extra calories.
Chickpeas (kabuli chana) are a powerhouse of plant-based protein and dietary fiber, supporting muscle health and digestion. This salad is low in saturated fats and cholesterol-free, with added vitamins A and C from vegetables like tomatoes and cucumber. The lemon juice provides vitamin C, enhancing iron absorption from chickpeas. Cumin and coriander add antioxidants and aid in digestion. Overall, the salad is rich in protein, moderate in complex carbohydrates, and low in calories, making it ideal for weight management and balanced nutrition.
Pro Tips
- 💡Tip 1: For extra crunch, add finely chopped radish (mooli) or carrots.
- 💡Tip 2: Toast spices before adding for deeper flavor.
- 💡Tip 3: Use black chickpeas (kala chana) for a more rustic, fiber-rich version.
Storage & Serving
Store leftover salad in an airtight container in the refrigerator for up to 24 hours. Add lemon juice and fresh coriander just before serving to maintain freshness and prevent sogginess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
