5-Minute High-Protein Chickpea Salad

This 5-minute chickpea salad is the kind of quick, no-cook meal I make when I want something filling without any effort. Boiled chickpeas are tossed with crunchy red capsicum, cucumber and onion, then dressed simply with olive oil, lemon, salt and pepper, and finished with fresh mint. It is fresh, protein-rich and ready in five minutes — no cooking needed.

Why you'll love this recipe:

• High in protein and fibre — and ready in just 5 minutes
• No cooking — just chop, toss and eat
• Fresh, crunchy and light, but very filling
• A simple olive-oil-and-lemon dressing, no fuss

What you get in every serving

This little bowl really does fill you up, and the numbers show why — about 225 calories a serving with nearly 10g of protein and a big 9g of fibre. That protein and fibre come mostly from the boiled chickpeas, which are one of my favourite simple, cheap ways to make a vegetarian meal filling. The fresh vegetables add crunch and vitamins for very few calories, and just a little olive oil keeps it light. It keeps me full for hours, which is exactly what a good salad should do.

How I make it nicely

This salad is all about freshness and texture. I use chickpeas boiled till soft but still holding their shape, and chop the capsicum, cucumber and onion small and even so every spoon has a bit of everything. The dressing is simple — a drizzle of good olive oil and lemon, with salt and pepper — and I mix it well till everything turns glossy and coated. Add the lemon and salt just before serving so the vegetables stay crisp.

Make it your own

This is an easy salad to make your own. Canned chickpeas work fine — just rinse and drain them well. For more protein, add a spoon of paneer or feta, or some roasted seeds. A handful of greens, a few olives or a sprinkle of chaat masala all change the mood nicely. It tastes best fresh, but you can prep the vegetables and chickpeas ahead and dress it just before eating.