Description
Chickpea Salad is a light, protein-packed dish made with chickpeas, fresh vegetables, herbs, and a zesty dressing. It’s refreshing, easy to prepare, and perfect as a side dish, light lunch, or meal prep option. The salad combines Mediterranean-inspired flavors with nutritious ingredients, making it both satisfying and healthy.
Ingredients for Chickpea Salad
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2 cups cooked or canned chickpeas (drained & rinsed)
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1 cup cucumber, diced
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1 cup cherry tomatoes, halved
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½ red onion, finely chopped
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½ cup red bell pepper, diced
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¼ cup fresh parsley, chopped
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¼ cup feta cheese, crumbled (optional)
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2 tbsp olive oil
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1 ½ tbsp lemon juice (freshly squeezed)
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1 clove garlic, minced
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½ tsp salt
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¼ tsp black pepper
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¼ tsp cumin (optional, for extra flavor)
Instructions
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Prepare chickpeas – If using canned chickpeas, rinse and drain well.
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Chop veggies – Dice cucumber, tomatoes, onion, and bell pepper.
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Make dressing – In a small bowl, whisk together olive oil, lemon juice, garlic, salt, pepper, and cumin.
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Combine salad – In a large bowl, mix chickpeas, vegetables, parsley, and feta (if using).
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Toss & chill – Pour the dressing over the salad, toss gently, and refrigerate for 20 minutes before serving for best flavor.
Notes
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For a vegan version, skip the feta or use a plant-based cheese.
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If using dried chickpeas, soak overnight and cook until tender before using.
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Best enjoyed chilled but can also be served immediately.
Tips
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Add avocado for creaminess.
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Include olives or capers for a stronger Mediterranean flavor.
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Store in the fridge for up to 3 days in an airtight container.
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Great for meal prep since flavors improve as it sits.
Servings
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Makes 4 servings as a side dish or 2 servings as a main meal.
Nutritional Info (per serving, 1/4 of recipe)
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Calories: ~220 kcal
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Protein: 8 g
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Carbs: 28 g
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Fiber: 7 g
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Fat: 9 g
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Sugar: 5 g
Benefits
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High in protein & fiber – keeps you full longer.
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Heart-healthy fats from olive oil.
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Rich in antioxidants from vegetables and herbs.
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Plant-based protein source – ideal for vegetarians/vegans.
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Helps support digestive health due to fiber.
Q & A
Q: Can I make this ahead of time?
A: Yes! It actually tastes better after sitting for a few hours in the fridge.
Q: What can I use instead of chickpeas?
A: White beans, black beans, or lentils work as substitutes.
Q: How do I keep the veggies crunchy?
A: Add cucumbers and tomatoes right before serving if storing for more than a day.
Q: Can I make it spicy?
A: Yes! Add chili flakes, jalapeños, or a dash of hot sauce to the dressing.