Quick Chickpea Cucumber Lunch Bowl

A 12-minute no-cook chickpea, cucumber and tomato bowl using ready-to-eat chickpeas. Vegan; dried chickpea cooking is not included.

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Original Kitchen Handi quick school/gym recipe. Packing and storage guidance is included in the method. Image is AI-generated.

Ingredients

• 400 g cooked chickpeas, ready-to-eat, drained
• 150 g cucumber, diced
• 150 g tomato, diced
• 2 tbsp parsley, chopped
• 2 tbsp lemon juice
• 2 tsp olive oil
• 0.25 tsp cumin, ground
• 0.25 tsp salt
• 0.125 tsp black pepper

Step-by-step method

1. Use canned ready-to-eat chickpeas or previously cooked chickpeas kept refrigerated. Drain, rinse with drinking water and shake dry; dried chickpeas need soaking and cooking separately.
2. Wash cucumber, tomato and parsley. Cut cucumber and tomato into bite-size cubes and chop parsley finely.
3. In a small bowl whisk lemon juice, olive oil, cumin, salt and pepper until evenly mixed.
4. Put chickpeas and chopped vegetables in a large bowl. Pour over the dressing and toss gently, coating everything without crushing the chickpeas.
5. Divide into two portions. Serve freshly made, or cover and refrigerate at 4°C or below. For best texture use within 24 hours; keep cold while transporting.
6. Whole-wheat bread can be served separately if wanted; check its allergens. No nutrition target is claimed for this everyday gym meal idea.