Healthy Recipes 101

The Heart of The Home Beats in The Kitchen

  • Recipe Index
  • Courses
    • Main Dishes
    • Side Dishes
    • Desserts
    • Appetizers & Snacks
    • Beverages
  • Method
    • Air Frying
    • Boiling
    • Broiling
    • Frying
    • Grilling
    • Oven Baked
    • One-Pan
  • About

Hot Tags

  • Juices
  • Chicken
  • Salmon Recipes
  • Air Fryer
  • Instant Pot
  • Salads
Fact-checked
Salads

Chickpea Salad Recipe

  • Salads
  • Side Dishes
Prep Time 15 mins
Cook Time 0 mins
Servings 4 servings
Calories 233 kcal
Chickpea Salad Recipe
Jump to Recipe
facebook pinterest twitter Print Recipe

Calling for a mix of peas, herbs, and fresh produce, this chickpea salad recipe gives you a tasty side dish to BBQs, burgers, steaks, or any grilled entrée for Garbanzo Bean Day (October 21st).

Chickpea salad can hold up super well in the fridge for several days, making it an excellent prep-ahead choice for brunches throughout the week. With this nutty salad, you’ll get a blend of balanced flavors in every spoon you take.

Is Chickpea Salad Healthy?

Yes, it is.

Chickpeas are peach-colored seed pods that belong to the pea family. Little did you know, “chickpeas” is an American term. In Europe, they’re actually known as “garbanzo beans”.

Is Chickpea Salad healthy

Lending a nutty flavor, they’re a great plant-based source of protein and rich in essential nutrients, including iron, zinc, and B vitamins. In recent years, this protein packed produce has been used as an excellent replacement for meat in many vegan dishes.

In today’s recipe, we opt for canned peas to save the prepping time, as they’re pre-cooked, ready-to-serve peas that can be eaten straight out of the package. All you need to do is crack the can open, drain the liquid and excess salt, rinse the peas properly, then toss them into the salad.

Main Ingredients

Loaded with fresh ingredients that come in vibrant flavors and diverse textures, this chickpea salad recipe gives you a little bit of everything in each spoon you take. You’ll find the hearty chickpeas, fresh herbs, creamy tangy feta cheese, and nutty almond kernels working harmoniously with each other for a simple yet fulfilling salad.

1. Chickpeas

Both canned chickpeas and unprocessed chickpeas are convenient to keep on hand as they can last long. Dried chickpeas can even retain their best quality for about 2 to 3 years at room temperature!

With this in mind, if properly stored, chickpeas will always be ready for a spontaneous protein salad. Feel free to have either white beans, black beans, kidney beans, pinto beans, or any of your favorite peas/beans as a replacement.

Still cannot decide which to choose? How about having them all on one plate?

Yes, you heard that right. We also prepared for this situation by coming up with a three bean salad, calling for green beans, red kidney beans, and chickpeas all going in at the same time!

Ingredients

2. Veggies and Nuts

In this section, we’re talking about a mix of red onion, tomato, cucumber, almond, parsley, and feta cheese. We recommend you first cut or slice each of them into small, chickpea-sized pieces so they’re easier to scoop up when serving.

Asherry tomatoes add a vigorous and bursty kick, plus the cucumbers and toasted almonds complement the chickpeas with their fresh and crisp crunch. Finally, the feta cheese crumbles with their delightful creamy texture and mellow melting taste add a tangy, rich, and slightly salty finish.

Alternatively, you can substitute your favorite vegetables for our ingredients, such as:

  • White or green onions for red onions.
  • Vine ripened, grape or cherry tomatoes, or better — a combination of both types.
  • Goat cheese for feta cheese.
  • Toasted cumin seeds or any type of chopped toasted nuts for almond kernels.
  • Possibly any other fresh herb for parsley — including (but not limited to) cilantro, chives, dill, basil, or mint leaves. Dried herbs could also be used if preferred.

For appetizing twists, get creative with the following add-ins:

  • Avocado slices, to lend extra creaminess and another healthy source of fat to the salad. Remember to add them just before serving, as avocado is prone to getting soft and darkening very quickly after being exposed to air.
  • Dried fruits, for extra sweetness and chewy texture. They could make a marvelous contrast of flavor to the tangy vinaigrette.

Chickpea Salad Dressing

dressing

In this chickpea salad recipe, we combine olive oil, lemon juice, Italian seasonings, oregano, pepper, mustard, and salt for the vinaigrette. For week-long storing, pour the vinaigrette into a mason jar with a lid so you’ll have it ready to drizzle over a tossed salad any time you want.

Don’t hesitate to get creative by switching out our ingredients for your favorite seasonings. Just go slowly when mixing — whisk, taste, and adjust everything little by little until it reaches a perfectly balanced flavor that you desire.

How to Make Chickpea Salad

Calling for a mix of peas, herbs, and a tangy flavorful vinaigrette, this chickpea salad makes an excellent side salad to dinners and big meals. It takes only 15 minutes with 5 simple steps to whip up hearty nutty bowls of fresh produce.

Make the vinaigrette.

Make the vinaigrette.

Arrange the salad.

Arrange the salad.

Dress salad with the vinaigrette.

Dress salad with the vinaigrette.

toss it up

Toss it up.

Garnish fresh parsley and feta cheese on top. Enjoy.

Garnish fresh parsley and feta cheese on top. Enjoy.

Jump to Recipe

If you want to include more salad in your diet, this delicious healthy salad roundup have a bunch of ideas.

How Long Does Chickpea Salad Last?

This chickpea salad always offers the best taste on the day it is dressed. However, leftover chickpea salad is still great for meal prep as it can keep well in the refrigerator for a whole week.

To store, cover the leftover portion with plastic wrap directly over the surface and put it in the fridge. You can transfer it to the freezer to keep it edible for even longer — possibly 2-3 months.

How long does Chickpea Salad last

More Delicious Salad Ideas

Here are some tasty, easy salad recipes that we just couldn’t help but fall in love with:

  • Tabbouleh Recipe
  • Corn Salad Recipe
  • Pea Salad Recipe
  • Loaded Potato Salad Recipe
  • Cauliflower Risotto Recipe
Homemade Chickpea Salad Recipe

Chickpea Salad Recipe

PRINT RATE Share on Facebook Share on Twitter Share on Pinterest
Loaded with fresh ingredients that come in vibrant flavors and diverse textures, this chickpea salad recipe gives you a little bit of everything in each spoon you take. You'll find the hearty chickpeas, fresh herbs, creamy tangy feta cheese, and nutty almond kernels working harmoniously with each other for a simple yet fulfilling salad.
Prep Time 15 mins
Cook Time 0 mins
Total Time 15 mins
Course Side Dish
Cuisine American
Servings 4 servings
Calories 233kcal

Ingredients
 

  • 12 oz canned chickpeas
  • 3 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp Italian seasonings
  • 1/2 tsp oregano
  • 1/4 tsp ground black pepper
  • 1 tsp traditional Dijon mustard
  • 1/4 tsp salt
  • 1 oz red onion finely diced
  • 6 oz tomatoes diced
  • 4 oz cucumber diced
  • 1 oz almond sliced
  • 1 tbsp parsley
  • 0.5 oz feta cheese crumbled

Instructions
 

  • Make the vinaigrette: In a small bowl, combine 3 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Italian seasonings, 1/2 tsp oregano, 1/4 tsp ground black pepper, 1 tsp Dijon mustard, and 1/4 tsp salt. Whisk until well blended.
  • Arrange 1 oz red onion, 6 oz tomatoes, 4 oz cucumber, 1 oz almonds, and 12 oz canned chickpeas on the serving plate.
  • Dress salad with the vinaigrette.
  • Toss everything together.
  • Garnish 1 tbsp parsley and 0.5 oz feta cheese crumbles on top. Enjoy.

Nutrition

Nutrition Facts
Chickpea Salad Recipe
Amount Per Serving (1 serving)
Calories 233 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2g13%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 1mg0%
Sodium 301mg13%
Potassium 278mg8%
Carbohydrates 18g6%
Fiber 5g21%
Sugar 2g2%
Protein 7g14%
Vitamin A 482IU10%
Vitamin C 10mg12%
Calcium 61mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Homemade Chickpea Salad Recipe
Lyonnaise Salad Recipe
Previous Recipe
Lyonnaise Salad Recipe
Cobb Salad Recipe
Next Recipe
Cobb Salad Recipe
Luna Regina

Luna Regina

facebook instagram pinterest youtube twitter linkedin
Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

Comments/ Reviews

Cancel reply
Chickpea Salad Recipe
Chickpea Salad Recipe
Recipe Rating




Lizzie Streit, MS, RDN, LD
Recipe developed by Luna Regina on December 16, 2021 Nutritionally reviewed by Lizzie Streit, MS, RDN, LD

Latest Recipes

Caprese Salad Recipe

Salads
Caprese Salad Recipe

homemade kale salad recipe

Salads
44 Healthy Salad Recipes

Antipasto Salad Recipe

Salads
Antipasto Salad Recipe

Panzanella Salad Recipe

Salads
Panzanella Salad Recipe

Cobb Salad Recipe

Salads
Cobb Salad Recipe

Lyonnaise Salad Recipe

Salads
Lyonnaise Salad Recipe

Top Pinterest

Banana Papaya Smoothie Recipe

Smoothies
Banana Papaya Smoothie Recipe

Pumpkin Spice Smoothie Recipe

Smoothies
Pumpkin Spice Smoothie Recipe

Strawberry Papaya Smoothie Recipe

Smoothies
Strawberry Papaya Smoothie Recipe

Orange Creamsicle Smoothie Recipe

Smoothies
Orange Creamsicle Smoothie Recipe

Pineapple Carrot Juice Recipe

Carrot Juice
Pineapple Carrot Juice Recipe

Strawberry Carrot Juice Recipe

Carrot Juice
Strawberry Carrot Juice Recipe

AS SEEN ON
eatthis
parade
bustle
insider
buzzfeed
forbes
cnn
msn
Healthy Recipes 101
We do not offer medical, dietetic, or nutritional advice. Please seek consultation from a qualified health care professional prior to any decision to alter your current diet. Learn more See additional information.
  • Recipe Index
  • Course
  • Method
  • About
  • Cooking Challenge
  • Nutrition Guidelines
  • Recipe Development
  • Cooking Tips
  • Terms of Use
  • Privacy Policy
  • Contact

Follow Us

facebook instagram pinterest youtube twitter linkedin

Get our latest healthy recipes

Stay up-to-date with our latest RDN-approved recipes, kitchen tips, and healthy eating challenges.

Opt-out at any time by clicking the 'unsubscribe' link at the bottom of our email.

Visit our other Healthy101 sites:

Healthykitchen101
© 2021 Healthy Kitchen 101, LLC - All Rights Reserved
Return to Top