This salad combines cooked chickpeas with crisp vegetables and a plain yogurt dressing. Chickpeas contribute both carbohydrate and protein, while the yogurt raises the protein total without treating the chickpeas as a protein-only food.
The recipe uses cooked, boiled chickpeas without salt. Canned chickpeas may have different nutrients and sodium; choose a matching label or food record if that is what you use. The gram amounts make the calculation traceable without assuming a particular cup or spoon size.
Make the quantities work for your meal
Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Timing is an estimate, not a record of a tested kitchen session. Nutrition is calculated from the exact USDA ingredient states listed below.
Measured ingredients
- 110.0 g Chickpeas, cooked, boiled without salt, drained and weighed cooked
USDA ingredient and calculator
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt · FDC 173757 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Plain nonfat Greek yogurt
USDA ingredient and calculator
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) · FDC 170894 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Raw ripe red tomato
USDA ingredient and calculator
Tomatoes, red, ripe, raw, year round average · FDC 170457 · Source dataset
Send this amount to the Food Calculator → - 80.0 g Raw cucumber with peel
USDA ingredient and calculator
Cucumber, with peel, raw · FDC 168409 · Source dataset
Send this amount to the Food Calculator → - 30.0 g Raw spinach, washed and drained
USDA ingredient and calculator
Spinach, raw · FDC 168462 · Source dataset
Send this amount to the Food Calculator → - 5.0 g Olive oil
USDA ingredient and calculator
Oil, olive, salad or cooking · FDC 171413 · Source dataset
Send this amount to the Food Calculator → - 15.0 g Raw lemon juice
USDA ingredient and calculator
Lemon juice, raw · FDC 167747 · Source dataset
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Make it step by step
- Use safely cooked, cooled chickpeas. Weigh the drained cooked portion. Wash the tomato, cucumber and spinach under running water, then drain.
- Dice the measured tomato and cucumber. Put them in a bowl with the chickpeas and spinach.
- Stir together all of the measured yogurt, olive oil and lemon juice. Add the dressing to the salad, mix gently, and serve. No additional cooking is required.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 324
- Protein (g)
- 22.2
- Total carbohydrate (g)
- 42.7
- Fiber (g)
- 10.7
- Available carbohydrate (g)
- 32.0
- Total fat (g)
- 8.7
Original added-fat equivalent (÷1.5): 5.79. This is a separate convention, not an extra fat allowance.
Separate block counts do not mean this recipe is an exactly balanced Zone meal. Total carbohydrate is shown as well as carbohydrate minus fiber. Nutrients are scaled from USDA reference entries and summed before rounding; they are estimates, not a laboratory analysis.
Source and preparation notes
The preparation time assumes the chickpeas have already been cooked and cooled safely. It does not include cooking dried chickpeas. Keep the yogurt and prepared salad chilled until serving; refrigerate within two hours, or one hour above 90°F (32°C). Use all of the measured dressing for the stated estimate. Leaving dressing behind or adding cheese, bread or other toppings changes the totals. Database-derived estimates, not laboratory analysis. Brands, foods and cooking methods vary. Cooked foods are weighed after cooking as named in the source record. Reheating may change water content; no finished per100g concentration or cooking yield is claimed. Times are editorial estimates; these recipes have not been kitchen-tested.
Keep the bigger picture in view.
These are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.