Introduction
Interested about “zinc-rich chickpea salad“. This what you will find in this article: easy-to-follow recipe, Health Benefits of Zinc in Chickpeas, tips, and serving suggestions.
this salad is a quick and nutritious meal that’s packed with essential nutrients. Whether you’re aiming to boost your immune system or simply enjoy a comfortable, healthy dish, this protein-packed chickpea salad offers a great balance of taste and nutrition. It’s ideal as a Mediterranean-inspired meal or a side dish to complement your main course.
Jump To 👇🏿Ingredients
Main Ingredients:
- 1 can (15 ounces) chickpeas (rinsed and drained – rich in zinc, fiber, and protein)
- 1 medium cucumber (diced – for a refreshing crunch)
- ⅓ cup crumbled feta cheese (for creaminess and saltiness)
- ¼ cup red onion (finely chopped – for sharp flavor)
- 1 red bell pepper (diced – adds color and sweetness)
- 2 tablespoons fresh herbs (dill, parsley, or oregano – for extra taste)
- 2 tablespoons lemon juice (freshly squeezed – for tang)
- 2 tablespoons extra-virgin olive oil (for a light dressing)
- Salt & pepper to taste (to balance the flavors)
How to Make Zinc-Rich Chickpea Salad
Step 1: In a large bowl, whisk together the lemon juice, olive oil, salt, and pepper until well combined.
Step 2: Add the chickpeas, cucumber, feta cheese, red onion, and bell pepper to the bowl.
Step 3: Toss everything together until evenly coated, and taste for seasoning, adjusting as needed.
Step 4: Garnish with fresh herbs of your choice, and serve immediately. For extra flavor, chill in the fridge for 30 minutes before serving.
Why You’ll Love This Zinc-Rich Chickpea Salad?
- Boosts Zinc & Protein: Chickpeas are a fantastic plant-based source of zinc, supporting immune health and offering a good amount of protein.
- Fresh & Flavorful: The combination of crunchy cucumber, creamy feta, and zesty lemon creates a light, refreshing salad.
- Quick & Easy: With just 10 minutes of prep, you can enjoy a healthy meal without any cooking.
- Versatile: Perfect on its own or as a side dish with grilled meats, fish, or falafel for a Mediterranean-inspired meal.
Health Benefits of Zinc in Chickpeas
Zinc is a vital mineral that plays a role in various functions in the body, including supporting the immune system, promoting healthy skin, and helping with metabolism. While chickpeas provide a solid amount of zinc, there are other plant-based sources that also contribute to your daily intake. These include pumpkin seeds, lentils, nuts and more. Compared to these options, chickpeas are not merely rich in zinc but also offer other benefits like fiber and protein, which make them a great addition to any plant-based diet.
Some Tips for the Best Chickpea Salad
- For More Zinc: Add pumpkin seeds or hemp seeds to boost the zinc content.
- For Extra Protein: Mix in quinoa or grilled chicken for a heartier meal.
- Make It Vegan: Swap feta cheese for vegan cheese or avocado for a creamy, plant-based alternative.
- Storage Tip: This salad keeps well in the fridge for up to 3 days, making it perfect for meal prep.
Serving Suggestions
- Main Dish or Side Salad: Enjoy this zinc-rich chickpea salad as a light main dish or a refreshing side to complement your meal.
- Pairs Well With: This salad is great alongside grilled salmon, falafel, or roasted vegetables.
- Mediterranean Vibe: Try it with hummus, pita bread, or a dollop of tzatziki for a complete Mediterranean-inspired meal.
Conclusion
This zinc-rich chickpea salad is a must-try if you’re looking for a quick, healthy meal. With its fresh ingredients and tangy lemon dressing, it works great for lunch, dinner, or even as a side. More, it’s full of nutrients, especially zinc that supports the overall health.
We’d love to hear from you! Let us know in the comments how you enjoyed this chickpea salad or if you put your own spin on it.
If you’re into simple, homemade meals that are just as wholesome, you’ll love our Best White Corn Recipe: Sweet & Simple. It’s another nutritious and delicious option to add to your healthy eating routine—give it a try next!”
Print Recipe
Zinc-Rich Chickpea Salad
Ingredients
- Chickpeas cucumber, feta cheese, red onion, bell pepper, fresh herbs (dill, parsley, or oregano), lemon juice, olive oil, salt, pepper.
Instructions
- Whisk together lemon juice, olive oil, salt, and pepper. Add chickpeas, cucumber, feta, onion, and bell pepper. Toss well and garnish with fresh herbs. Serve or chill.
Notes
FAQs Related to Chickpea Salad
Is chickpea salad good for weight loss?
Yes, it’s known for that; because zinc-rich chickpea salad is low in calories but high in fiber and protein, making it a filling option that can support weight loss when incorporated into a balanced diet. Nutrition expert Martha M. Henze, MPH, MS, RDN, highlights chickpeas as a smart choice for weight management in Why You Should Eat Chickpeas for Weight Loss.
How much zinc is in chickpeas?
A 1-cup serving of chickpeas provides around 2.5 mg of zinc, which contributes to your daily recommended intake.
Can I meal prep this chickpea salad for the week?
Absolutely! This salad keeps well in the fridge for up to 3 days, making it a perfect meal prep option for busy weeks.
What are other good sources of plant-based zinc?
Other excellent plant-based sources of zinc include tofu, quinoa, lentils, and cashews.
What is the best zinc-rich chickpea salad recipe?
This zinc-rich chickpea salad recipe combines chickpeas, cucumber, feta, lemon, and fresh herbs, making it not only tasty but also packed with zinc.
How many calories are in a 1-bowl chickpea salad?
A serving of this 1-bowl chickpea salad typically contains around 183 calories, depending on the exact ingredients and portion size.
How many calories are in chickpea salad per 100g?
A 100g serving of chickpea salad contains approximately 90 calories, making it a light and satisfying meal option.
Are chickpeas high in zinc?
Yes, chickpeas are a good source of zinc, providing about 2.5 mg of zinc per 1 cup serving.
How can I get 11mg of zinc a day?
To reach 11mg of zinc daily, you can include zinc-rich foods like chickpeas, pumpkin seeds, lentils, tofu, and cashews in your meals.
What is the highest zinc food?
The highest zinc food is generally considered to be oysters. However, for plant-based sources, pumpkin seeds and chickpeas are excellent options.
Can I eat raw chickpeas?
Raw chickpeas should not be eaten as they contain toxins that are neutralized during cooking. It’s best to cook or soak them before consumption.