Chickpea Salad with Tomatoes and Cucumber

Are you looking for that last minute salad with your summer barbecue or a get together with your friends? Try this hearty clean and simple chickpea salad packed with flavour, protein and fiber. When it comes to simplicity, freshness and taste, it doesn’t get any better than this epic salad.

For a healthy lunch, serve over lettuce leaves and enjoy as a main. YUM!

How to cook chickpeas in an instant pot?

Cooking chickpeas in an Instant Pot is quick, easy, and budget-friendly. Chickpeas make a hearty addition to salads and are an excellent addition to a vegetarian diet. In addition, you can add them to soups, stews, stir-fries, and casseroles for heartiness and extra nutrition.

Instant pot is the easiest way to cook chickpeas. Here is how.

Ingredients:

Dried chickpeas (garbanzo beans)

Water

Salt (optional)

Instructions:

Rinse the Chickpeas: Start by rinsing the dried chickpeas under cold running water in a fine-mesh strainer. This helps remove any debris and excess starch.

Soak the Chickpeas (Optional): While not mandatory, soaking them can help reduce cooking time and make them easier to digest. You can soak them overnight (8-12 hours) in cold water or use a quick soak method by boiling them for 1 minute and then letting them sit for an hour. If you’re short on time, you can skip this step, but keep in mind that the cooking time will be slightly longer.

Add Chickpeas to the Instant Pot: Place the rinsed and drained chickpeas in the Instant Pot.

Add Water: Add enough water to cover the chickpeas by about 2 to 3 inches. For every cup of dried chickpeas, use about 3 cups of water.

Optional: Season with Salt: Add salt to the water if desired. It’s not necessary, but it can enhance the flavor of the chickpeas.

Pressure Cook: Secure the Instant Pot lid and set the pressure release valve to the “Sealing” position. Select the “Pressure Cook” (or “Manual”) setting and adjust the cooking time. Set the cooking time for unsoaked chickpeas to about 40-45 minutes. You can reduce the cooking time to about 20 – 25 minutes for soaked chickpeas.

Natural Release or Quick Release: Once the cooking time is complete, let the pressure release naturally for at least 10 minutes. Afterward, if there’s any remaining pressure, you can carefully perform a quick release by turning the pressure release valve to the “Venting” position.

Check for Doneness: Open the Instant Pot carefully and check the chickpeas for doneness. They should be tender but not mushy. If they are not fully cooked, you can pressure cook them for a few more minutes.

Drain Excess Liquid: If there’s excess cooking liquid in the Instant Pot, drain it using a colander.

Your cooked chickpeas are now ready to be used in various recipes or stored in the refrigerator for future use. Enjoy!

Best tomatoes for salads

When choosing the best tomatoes for salads, you’ll want to look for varieties with a good balance of sweetness, juiciness, and flavor. 

Here are some popular tomato varieties that are commonly used in salads:

Cherry Tomatoes: These small, round tomatoes are sweet, juicy, and perfect for salads. They come in various colors like red, yellow, and orange, adding a vibrant pop of color to your dish.

Grape Tomatoes: Similar to cherry tomatoes, grape tomatoes are elongated and have a slightly firmer texture. They are sweet and flavorful, making them a great addition to salads.

Campari Tomatoes: Campari tomatoes are medium-sized and known for their sweetness and rich tomato flavor. They are less acidic than some other tomato varieties, making them ideal for salads.

Heirloom Tomatoes: Heirloom tomatoes come in various shapes, sizes, and colors, offering a unique and diverse flavor profile. They are known for their rich, complex taste and juicy texture.

Beefsteak Tomatoes: Beefsteak tomatoes are large, meaty, and have a mild, sweet flavor. They are perfect for slicing and layering in salads due to their size and juiciness.

Roma Tomatoes: Roma tomatoes, also known as plum tomatoes, are more fleshy and have lower water content, making them a good choice for salads, as they won’t make the salad too watery.

Sun Gold Tomatoes: Sun Gold tomatoes are a specific cherry tomato variety known for their sweet, almost tropical flavor. They are a popular choice for adding a burst of sweetness to salads.

Green Zebra Tomatoes: Green Zebra tomatoes have a unique appearance with green and yellow stripes. They offer a slightly tangy and refreshing flavor, adding a nice contrast to salads.

Remember that the best tomatoes for salads largely depend on personal preference and availability. When choosing tomatoes, go for ripe, firm, and blemish-free ones for the best flavor and texture in your salads. Organic and locally grown tomatoes may also offer superior taste and freshness.

How long will chickpea salad with tomatoes and cucumbers keep?

Chickpea Salad with Tomatoes and Cucumber will typically keep well when stored properly in the refrigerator. The shelf life of the salad depends on the freshness of the ingredients used and how it’s stored. Here are some general guidelines:

Freshly Made: If the Chickpea Salad is freshly made and hasn’t been sitting at room temperature for too long, it can be stored in an airtight container in the refrigerator for up to 3-4 days. However, keep in mind that the texture of the cucumber and tomatoes may soften slightly over time.

Leftovers: If you have leftovers of the Chickpea Salad that have already been sitting at room temperature for more than 2 hours, it’s best not to store them. Bacteria can grow rapidly at room temperature, leading to potential food safety issues.

With Dressing: If the salad is dressed with lemon juice and olive oil, it’s recommended to consume it within 3-4 days. The acidity in the dressing can help preserve the salad for a short period, but it’s best to enjoy it when it’s fresh.

Without Dressing: If you have separate components of the salad (chickpeas, tomatoes, cucumber, etc.) without the dressing, you can store them in separate airtight containers in the refrigerator for a slightly longer time. When ready to serve, combine the ingredients and dress the salad before serving.

What can you substitute chickpeas with in a salad? 

There are several gluten-free options if you’re looking to substitute chickpeas in a salad. Here are some great alternatives:

White Beans: Cannellini beans or navy beans are excellent substitutes for chickpeas. They have a similar creamy texture and mild flavor, making them suitable for various salad recipes.

Black Beans: Black beans are a popular choice in salads and provide a hearty, earthy flavor. They work well in salads with Mexican or Southwestern influences.

Lentils: Cooked lentils, especially green or brown lentils, can be used as an alternative. They offer a nutty taste and slightly firmer texture than chickpeas.

Edamame: If you prefer a soy-based option, edamame (young green soybeans) can be a tasty addition to salads. They add a vibrant green color and a slightly sweet flavor.

Quinoa: Quinoa is a protein-packed grain that can be used to replace chickpeas in salads. It has a light, fluffy texture and works well in cold and warm salads.

Roasted Vegetables: If you prefer a vegetable-based salad, try roasted vegetables like sweet potatoes, bell peppers, or zucchini for added texture and flavor.

Next time you need a salad for your next cookout or are looking for a hearty salad for lunch, try this refreshing chickpea salad with tomatoes and cucumber.

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Kristina xx