Chickpea Salad Recipe – A Healthy & Delicious Protein-Packed Dish– If you’re looking for a nutritious, delicious, and easy-to-make salad, this Chickpea Salad is the perfect choice! Packed with plant-based protein, fibre, and vibrant flavours, this dish is ideal for a quick lunch, a side dish, or a light dinner. Let’s dive into the recipe!
High in Protein & Fiber – Chickpeas are an excellent plant-based protein source and fibre, keeping you full and energized.
Quick & Easy – This salad takes just 10 minutes to prepare.
Customizable – Add your favourite veggies, herbs, and dressings to suit your taste.
Perfect for Meal Prep – Store it in the fridge and enjoy it throughout the week.
Gluten-Free & Vegan-Friendly – A great option for those with dietary restrictions.
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Chickpeas are not just tasty; they are also incredibly healthy!
Rich in Plant-Based Protein – Great for vegetarians and vegans.
Supports Digestive Health – High fibre aids digestion.
Heart-Healthy – Helps regulate cholesterol levels.
Weight Management – Keeps you full longer and curbs hunger.
Blood Sugar Control – A low glycemic index helps maintain stable blood sugar levels.
Rich in Antioxidants – Protects cells from damage and supports overall health.
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Essential Ingredients for Chickpea Salad Recipe
1. Chickpeas (Garbanzo Beans)
Chickpeas are the star ingredient, providing a rich in plant-based protein and fibre. They also help in digestion, regulate blood sugar levels, and keep you full for longer.
2. Red Onion
Adds a sharp, slightly sweet flavour and a crunchy texture. They are also rich in antioxidants and help boost immunity.
3. Cucumber
A hydrating and refreshing ingredient, cucumber adds crunch and is packed with vitamins and minerals that aid in hydration and digestion.
4. Bell Pepper (Red/Yellow)
These colourful veggies enhance the salad’s visual appeal and are also rich in Vitamin C, antioxidants, and a slight sweetness.
5. Tomato
Tomatoes bring a juicy burst of flavour and are loaded with lycopene, an antioxidant known for its heart-health benefits.
6. Fresh Herbs (Parsley or Cilantro)
Herbs add a fresh, aromatic touch. Parsley is rich in vitamins A, C, and K, while cilantro adds a citrusy kick and aids digestion.
8. Olive Oil
A heart-healthy fat that enhances the flavours of the salad while providing antioxidants and anti-inflammatory benefits.
9. Lemon Juice
Adds a zesty tang and balances the flavours. Lemon juice is also high in Vitamin C, which supports immunity.
10. Salt & Pepper
Essential seasonings enhance all the other ingredients and bring out their natural flavours.
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💡 Tips for the Perfect Chickpea Salad Recipe
- Use Fresh Ingredients: Fresh vegetables, herbs, and lemon juice enhance the taste and nutritional value.
- Drain and Rinse Chickpeas Well: This removes excess sodium (if using canned chickpeas) and prevents a soggy salad.
- Chill for Enhanced Flavor: Let the salad sit in the fridge for at least 15 minutes to allow the flavours to blend.
- Balance the Dressing: Adjust the seasoning to your taste by adding more lemon juice for tanginess or olive oil for richness.
- Experiment with Spices: Try paprika, chaat masala, or za’atar for a unique flavour twist.
- Make it a Complete Meal: Add quinoa, avocado, or grilled tofu for extra protein and nutrients.
- Keep Dressing Separate for Meal Prep: If storing for multiple days, mix in the dressing just before serving to keep the salad fresh.
Variations & Tips
- Spicy Kick: Add red chilli flakes or a pinch of cayenne pepper.
- Extra Crunch: Toss in roasted nuts or seeds like sunflower seeds or almonds.
- Protein Boost: Add cooked quinoa or grilled tofu for extra protein.
- Vegan Version: Skip the feta cheese or use a dairy-free alternative.
- Mediterranean Twist: Add Kalamata olives and a sprinkle of oregano.
- Indian Flavor: Mix in some chaat masala and finely chopped green chillies for a spicy, tangy version.
💭FAQs About Perfect Recipe
Yes! Soak dried chickpeas overnight, then cook them until tender before using.
It stays fresh for up to 3 days in an airtight container in the fridge.
You can use avocado oil or a light vinaigrette for a different flavour.
Absolutely! It’s high in fibre and protein, which help keep you full longer.
🥣 Storage Suggestions
- Refrigeration: Store in an airtight container for up to 3 days.
- Make Ahead: Chop the veggies in advance and mix them when ready to eat.
- Dressing Tip: Store the dressing separately and add just before serving to keep the salad fresh.
- Freezing Option: While chickpeas freeze well, it’s best to store the salad fresh as freezing may affect the texture of the vegetables.
- Avoid Sogginess: If using cucumbers or tomatoes, consider adding them before serving to maintain their crunch.
- Meal Prep Hack: Divide the salad into portion-sized containers for easy grab-and-go meals throughout the week.
🍽 Serving Suggestions
- As a Side Dish: Pair it with grilled veggies, roasted potatoes, or a sandwich.
- In a Wrap: Stuff the salad into a whole wheat pita or tortilla for a satisfying wrap.
- With Grains: Serve over cooked quinoa, couscous, or brown rice for a wholesome meal.
- On Toast: Enjoy it as a topping for avocado toast or sourdough bread.
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🧾Recipe Card for Chickpea Salad Recipe
Chickpea Salad
Equipment
- Mixing Bowl For tossing ingredients together
- Knife & Cutting Board – For chopping vegetables
Materials
For salad:
- Main Salad Ingredients:
- 2 cups chickpeas cooked or canned, drained & rinsed
- 1/2 cup Thin-skinned cucumber diced chopped
- 1/2 cup Tomatoes halved
- 1/2 cup Red onion finely chopped
- 1/2 cup bell pepper diced, any color
- 1-2 jalapeno pepper chopped, optional
- salt to taste
- ground black pepper to taste
For Lemon mint Vinaigrette:
- 2 tbsp olive oil
- 2 tbsp lemon juice freshly squeezed
- 1 tablespoon white wine vinegar
- 1 tsp red pepper flakes
- 2 tbsp freash mint chopped, optional
- 2 tbsp fresh coriander chopped, optional
- 2 cloves of garlic minced
- 1/2 tsp salt or to taste
- 1 tsp honey or maple syrup for sweetness, optional
- 1/4 tsp black pepper
Instructions
Method:
- Prepare the Ingredients – Chop the veggies and rinse the chickpeas.
- Prepare the Dressing – Add olive oil, lemon juice, salt, vinegar, garlic, pepper, Chilli flakes, mint and honey or maple syrup in a bowl and whisk them well.
- Mix Everything – Mix in a large bowl, combine chickpeas, veggies, and dressing. Toss well.
- Refrigerate– Refrigerate at least one hour before serving.
- Serve & Enjoy – Garnish with parsley and serve immediately or refrigerate for later!
Notes
Nutrition (Per Serving)
✅ Calories: ~220 kcal✅ Protein: ~9g
✅ Carbs: ~30g
✅ Fat: ~7g
✅ Fiber: ~8g
Final Thoughts
This Chickpea Salad is a simple, nutritious, and flavorful dish that fits any meal plan. Whether you need a protein-packed lunch or a refreshing side dish, this recipe is a must-try. Enjoy a bowl full of health and flavour!
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