Chickpea salad is a versatile and refreshing dish that brings together protein-packed chickpeas, fresh vegetables, and a tangy dressing. This salad is a perfect option for a light lunch or as a hearty side dish. Packed with fiber, vitamins, and minerals, it’s nutritious, filling, and easy to prepare, making it ideal for meal prepping or enjoying fresh.
Chickpea Salad Recipe Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- The base of the salad, providing protein and fiber.
- 1 cup cherry tomatoes, halved
- Adds juicy sweetness and a pop of color.
- 1 cucumber, diced
- Provides a crisp, refreshing texture.
- 1/4 cup red onion, finely chopped
- Adds a slight bite and depth of flavor.
- 1/2 bell pepper, diced (any color)
- Brings a crunchy, slightly sweet note.
- 1/4 cup crumbled feta cheese (optional)
- Adds creaminess and a hint of saltiness.
- 1/4 cup fresh parsley or cilantro, chopped
- Adds freshness and brightens the flavors.
For the Dressing:
- 3 tablespoons olive oil
- Provides healthy fats and a rich flavor.
- 1 tablespoon lemon juice
- Adds a tangy, refreshing taste.
- 1 clove garlic, minced
- Gives a subtle aromatic kick.
- 1/2 teaspoon Dijon mustard (optional)
- Enhances the dressing with a bit of sharpness.
- Salt and black pepper to taste
- Balances the flavors in the salad.
Equipment
- Large mixing bowl
- Whisk or small bowl for dressing
- Measuring spoons and cups
Instructions
- Prepare the Vegetables
Begin by chopping the cucumber, halving the cherry tomatoes, finely dicing the red onion, and chopping the bell pepper and fresh herbs. - Combine Salad Ingredients
In a large mixing bowl, add the drained and rinsed chickpeas, cherry tomatoes, cucumber, red onion, bell pepper, feta cheese (if using), and parsley or cilantro. Toss gently to combine. - Make the Dressing
In a small bowl, whisk together 3 tablespoons of olive oil, 1 tablespoon of lemon juice, minced garlic, Dijon mustard (if using), salt, and black pepper until well combined. - Dress the Salad
Pour the dressing over the chickpea and vegetable mixture. Toss everything together until the salad is evenly coated with the dressing. - Taste and Adjust
Taste the salad and adjust the seasoning if needed, adding more salt, pepper, or lemon juice as desired. - Serve or Chill
Serve the salad immediately for a fresh, crisp texture, or cover and refrigerate for up to 2 days to allow the flavors to meld.
Serving Suggestions
- As a Main Dish: Serve the chickpea salad on a bed of mixed greens or with pita bread for a light, satisfying meal.
- As a Side Dish: Pair with grilled chicken, fish, or tofu for a balanced and nutritious meal.
- In a Wrap: Use it as a filling for a wrap with lettuce, cucumber, and an extra drizzle of dressing.
Chickpea Salad Recipe Benefits
- High in Protein and Fiber
Chickpeas are rich in plant-based protein and fiber, which aid in digestion and help keep you full longer. - Heart-Healthy Fats
Olive oil provides monounsaturated fats, which are beneficial for heart health. - Rich in Vitamins and Antioxidants
The vegetables in this salad, including tomatoes, cucumber, and bell pepper, are high in vitamins A, C, and K, and provide antioxidants that help reduce inflammation. - Weight-Friendly
Chickpea salad is low in calories and high in nutrients, making it a great option for weight management.
Nutrition Information (per serving, approximate)
- Calories: 180-220
- Protein: 7-9g
- Carbs: 16-20g
- Fat: 9-12g
- Fiber: 5-6g