Of which 8.1 g sugars and 2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas) · Plant protein (chickpeas) · Vitamin C (tomato)
Allergens none
Cold chickpea salad with cucumber
Practical, fresh and perfect for the week's packed lunches.
Ingredients
- 400 g (14 oz) cooked chickpeas — well drained
- 2 cucumbers (300 g / 10½ oz) — diced
- 1 large red onion (120 g / 4 oz) — finely diced
- 1 cup cherry tomatoes (100 g / 3½ oz) — cut into pieces
- 1 green bell pepper (75 g / 2¾ oz) — chopped
- 1 handful of fresh parsley or cilantro (5 g)
- 3 tbsp black olives (30 g / 1 oz)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tbsp wine vinegar (15 g / ½ oz)
- 1 lemon, juice only (30 g / 1 oz)
- ½ tsp ground cumin (1 g) — optional
- salt and black pepper, to taste
Method
- In a large bowl, mix the well-drained chickpeas with the diced cucumbers and the finely diced red onion.
- Add the cherry tomatoes, chopped green bell pepper and black olives.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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