This Heart Healthy Chickpea Tomato Salad is a perfect 15-minute meal or side dish that brings the bright, fresh flavors of the Mediterranean to your table. Built on a base of fiber-rich chickpeas, ripe tomatoes, and heart-healthy olive oil, it is an excellent option for low-cholesterol diets.
Chickpeas are a true nutritional powerhouse, especially when paired with tangy feta, Kalamata olives, and fresh herbs. This salad is naturally low in saturated fat and high in plant-based protein, helping you create quick, satisfying meals that fit seamlessly into a heart-healthy diet.
This salad is a healthy choice because it prioritizes whole, plant-based ingredients rich in soluble fiber and monounsaturated fats. This composition provides excellent support for cardiovascular health and cholesterol management while keeping the recipe simple and quick to prepare.
Yes, chickpeas are highly recommended for heart patients and heart-healthy diets. They are packed with soluble fiber, which helps reduce LDL cholesterol, and provide beneficial plant protein.
Absolutely. The main ingredients (chickpeas and olive oil) are cornerstones of a cholesterol-friendly diet. The soluble fiber in chickpeas actively helps lower cholesterol levels, and the olive oil provides beneficial unsaturated fats.
Eating chickpea salad daily is generally fine, assuming the portion fits your overall dietary needs. It offers fiber and protein, making it a great, sustaining choice. Ensure you rotate other healthy meals to maintain a varied nutrient intake.
Store leftovers in an airtight container in the refrigerator for up to 3 days. To maintain the best texture, consider adding softer elements like tomatoes, basil, and parsley right before serving.
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Recipe yields 6 servings
In a large bowl, combine the chickpeas, olives, feta cheese and red onion. In a small bowl, combine the lemon juice, olive oil and garlic. Add the dressing to the chickpea mixture and toss. Add the Parmesan cheese and toss gently. Add tomatoes, basil and parsley and season with the salt and black pepper to taste. Toss gently to combine. Serve chilled or at room temperature.
Use any of these preparation techniques to enhance or change up the flavor or texture:
This salad is best served slightly chilled or at room temperature, making it a fantastic potluck dish. For storage, keep leftovers in an airtight container in the refrigerator for up to 3 days. Since the dressing is light, the salad holds up well, but if you want to meal-prep for longer, keep the fresh herbs and tomatoes separate until just before serving to maintain the freshest flavor and texture.
Try swapping in sun-dried tomatoes (packed in water, if possible) or (rinsed) capers for a different salty, briny kick.
Use reduced-fat goat cheese or skip it entirely for a fully vegan option.
If you find red onion flavor too strong, substitute with finely minced shallots or thinly sliced green onions.
In the winter, use high-quality canned fire-roasted tomatoes (drained well) or switch to chopped, roasted red peppers.
If you prefer to cook from scratch, ensure you rinse and drain them well and allow them to cool completely before using.