Puttanesca Chickpea- Tomato Salad
Total time: 15 mins, Servings: 4-6
INGREDIENTS
- 1 ½ lbs ripe tomatoes of any size, cut into 1 or 2 bite pieces
- 3 cups cooked, rinsed chickpeas, white beans or a mix (homemade or from two 15 oz cans)
- ½ cup coarsely chopped parsley leaves and stems
- ⅓ cup parmesan, coarsely chopped or crumbled(sub nutritional yeast or you can leave out to make vegan)
- ¼ cup extra virgin olive oil
- ¼ cup kalamata olives, torn in half and pitted
- 3 tablespoons drained capers
- 1 tablespoon lemon juice plus more to taste
- 1 small garlic clove, minced
- Salt to taste
INSTRUCTIONS
- Combine ingredients: In a large bowl, stir together the chopped tomatoes, chickpeas, parsley, Parmesan, olive oil, olives, capers, lemon juice, and garlic. Season lightly with salt and stir again to combine.
- Let it rest: Allow the mixture to sit for at least 10 minutes at room temperature, or up to 2 hours. This gives the flavors time to meld.
- Taste and adjust: Before serving, taste the salad and adjust the seasoning. Add more salt or lemon juice as needed until the flavor is bright and balanced—this will depend on the ripeness and sweetness of your tomatoes.
Storage tip:
This salad keeps well in the refrigerator for up to 2 days. Be sure to bring it to room temperature before serving for the best flavor.
Tomatoes
Tomatoes are a vibrant source of antioxidants, particularly lycopene, which has been linked to heart health and reduced inflammation. They’re also rich in vitamin C, potassium, folate, and vitamin K. Whether raw or cooked, tomatoes can support immune function, skin health, and may even help protect against certain chronic diseases. Cooking tomatoes actually increases the availability of lycopene, making them a delicious and functional ingredient in both fresh and savory dishes.