Description:
This salad is a celebration of lightness, clarity, and gentle vitality — a perfect midday or evening meal when your body craves something refreshing, and your mind longs for ease.
Each bite is vibrant yet grounding: the soft, nutty texture of chickpeas blends beautifully with crisp cucumber, juicy tomatoes, and a zingy lemon-olive oil dressing that awakens your senses without overwhelming them.
Rich in plant-based protein, fiber, and healthy fats, this dish supports gut health (which is closely tied to mental health) while offering steady energy to avoid emotional crashes. The extra virgin olive oil adds a dose of omega-3 and anti-inflammatory benefits, helping your brain feel just a little clearer and calmer.
In moments when you don’t feel like cooking or eating anything heavy, this salad offers something wonderfully light yet emotionally grounding — like opening a window to fresh air and sunshine inside your day.
🕒 Total Time: 15 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~360 kcal
🛒 Ingredients
- 1 can (400g) chickpeas, drained and rinsed
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, thinly sliced
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh mint, chopped (optional – calming effect)
- 2 tablespoons extra virgin olive oil
- Juice of 1/2 lemon (or more to taste)
- Salt and black pepper, to taste
- Optional: a pinch of cumin or sumac for extra depth
🍳 Instructions
1. Prepare the Vegetables:
- Rinse and drain the chickpeas thoroughly.
- Chop tomatoes, cucumber, red onion, parsley, and mint (if using).
2. Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Add cumin or sumac if desired for warmth or a hint of citrusy depth.
3. Combine and Serve:
- In a mixing bowl, toss chickpeas and chopped vegetables with the dressing.
- Let sit for 5 minutes for the flavors to meld.
- Serve as is, or over a bed of greens or cooked quinoa for extra heartiness.
💡 Tips for Mood & Nutrition
- Chickpeas provide plant-based protein and fiber, supporting gut microbiota — which influence mood-regulating hormones.
- Olive oil contains monounsaturated fats and polyphenols that reduce brain inflammation linked to anxiety and depression.
- Lemon offers vitamin C, brightens the flavor, and uplifts the senses.
- For a more filling version, top with sliced avocado or a boiled egg for extra mood-supportive fats and nutrients.
- Best enjoyed chilled or at room temperature — especially refreshing on warm or emotionally heavy days.
🎯 Note:
This salad is designed for simplicity and mental ease — no cooking, just a few fresh, healing ingredients in harmony. It’s perfect for those days when motivation is low, but your body still deserves gentle nourishment and a touch of brightness.
