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”.
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.
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.
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!
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.
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.
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.
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.
Amount Per Serving (1 serving)
Calories 233Calories from Fat 144
% Daily Value*
Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Vitamin A 482IU
Vitamin C 10mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Lizzie Streit is a Minneapolis-based dietitian and founder of It’s a Veg World After All. She completed her MS in Human Nutrition from Drexel University, and is an expert in culinary nutrition, recipe development, and nutrition communications. Lizzie’s philosophy is centered around making nutrition recommendations, and especially the advice to eat more vegetables, approachable and realistic. She is excited to be working with the team at Healthy Recipes 101 to ensure that their recipes are both nutritious and delicious.
Delicious chickpea salad packed with veggies and an easy, homemade dressing.