#recipe Rice, chickpea, cucumber and tomato salad

Cold salads that are rich enough to saturate but aren’t too large in quantity or temperature in that midday heat spike are great in the summer. You can add more vegetables and, if desired, additional protein (mozzarella, feta, tuna, etc.), but it is completely sufficient as it says in this recipe.

You can prepare it entirely in advance even at home, so it’s great to take it with you. If you don’t add mozzarella to it, it can also wait somewhere warmer, as it has absolutely nothing that would spoil in the heat – say cheese or more sensitive meat. It’s good cold and also perfectly fine at room temperature. So you can take it with you on a picnic – it can be a fantastic side dish.

Lettuce contains all of the major nutrient groups, so it’s also wonderful for your health, not just for snacking, which is definitely the point.

In the salad you will find:

  • RICE: Rice is convenient because you can use it even if there is something left over from another dish. It is a good source of carbohydrates. You can also use cooked brown rice or quinoa, couscous, pasta, barley…
  • NUTRITION: Chickpea is one of the best vegetable proteins and since you can buy it already cooked, it is definitely a smart choice. You can also use any beans, of course green beans, but you can also use cooked lentils.
  • VEGETABLES: A good choice of summer vegetables are always cucumbers and tomatoes, but you can also add peppers of any color, spring onions or radishes and grated carrots.
  • TOPET: Any salad, even filled with good ingredients, is always excellent only if you use a very good garnish. Use whatever you want, the combination of fresh spices, lemon, oil and base spices is always great. You can add (or omit if you don’t have any) fresh spices – parsley or basil are always best in salad dressings, and fresh mint can also be excellent.

First, some other great summer salads:

Mixed salad with roasted salmon

Pasta salad with broccoli, peppers and peanut sauce

Tuscan salad with crispy croutons, arugula and cherries

Potato salad with green beans, cucumber and egg

Summer salad with corn, mozzarella and basil vinaigrette

Lentil salad with tomatoes, corn and lemon garnish

Find even more recipes for good salads under the Salad label.

Find more great healthy recipes quickly at https://www.sitfit.si/recepti


INGREDIENTS (for 2 people):

Ingredients for the filling (you may have some left over):

90 ml oil (olive)

30ml water

2 tablespoons vinegar (apple)

juice of 1 lemon or lime

1 handful of fresh parsley (or any fresh spice)

1/2 teaspoon of salt

1 pinch of pepper

Other Ingredients:

100g rice

1 handful of cherry tomatoes or 2 tomatoes

1 can of cooked chickpeas

1 fresh cucumber


Cook the rice in salted boiling water. Rinse cooked foods well under cold running water to cool them, then drain well.

Put all the ingredients for the filling in a bowl and mix well. You can also blend the filling in a blender.

In a large bowl, place the rice, cucumber slices, rinsed and well-drained chickpeas, and halved cherries. Pour the filling over everything and stir.

Lettuce is good cold or at room temperature. You can also make it ahead of time and store it in the fridge in an airtight container for a few days.


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