Chickpea Salad [video]

Catalina Castravet
By Catalina Castravet

Chickpea Salad is a great recipe highlighting not only chickpeas, but also tomatoes, avocados, and cucumber. It is our favorite summer salad!

Summer is the ultimate grilling and salad season. We urge you to also try our Creamy Cucumber Salad, Black Bean Salad, and Ambrosia Salad.

Healthy Chickpea Salad Recipe

Easy Chickpea Salad Recipe

Chickpea salad can also be called garbanzo bean salad. Chickpea and garbanzo beans are basically the same thing. It is a great salad foundation that is also nutritious and rich in protein. When you combine it with avocado, tomato, and cucumber, you get one healthy and tasty meal perfect for lunch or dinner.

It is a satisfying meal on itself, that will keep you full for many hours. However, you can pair it with any dishes to make a balanced meal like wine-roasted beef tenderloin or grilled chicken. The beauty of this salad is that you can mix pretty much any veggies you desire, such as bell peppers, kale, or even corn.

To make it a Mediterranean Chickpea Salad, simply throw in some chopped kalamata olives and some crumbled feta, and you are ready to go! Not only is this dish healthy and colorful, but it is also very easy to make and ready in just a few minutes. Just perfect to enjoy during a busy summer day!

Are chickpeas healthy?

Yes, it is healthy to eat chickpeas. This protein source is plant-based which makes it healthier than meat. Hence, if you are trying to lose weight, this recipe is perfect as it contains healthy ingredients. 

This legume has a number of nutrients including vitamin K, manganese, iron, and zinc that are good for the bones and joints. It regulates sugar as well as blood pressure. It has selenium that can be rarely found in plant-based sources, but chickpea has it.

Chickpea Salad

Are chickpeas good for weight-loss?

The fiber in it not only helps fight high cholesterol in the blood and aids in digestion, but it also makes you feel saturated. In turn, you avoid overeating. Hence, this dish can be your go-to recipe when trying to lose weight.

When working out to lose weight, you need energy and chickpeas can help you with that. It contains 269 kcal of energy per cup. Remember to watch your portions though. I know it will be hard to resist because it is so delicious but anything in excess will make you gain weight.

Can you eat chickpeas from the can?

You certainly can! Canned peas are already cooked so you can eat them without further cooking. However, do not eat them straight out the can. First, drain them and rinse in cold water. This washes off the high sodium content found in the liquid that the peas are canned in.

How long do garbanzo beans last after the can is opened?

Once opened, drain and transfer the contents of the can in an airtight container. Then, refrigerate for three to four days.

You can freeze them, too, and they will stay in optimum quality for one to two months. Beyond that, they are still good for consumption. Just look for signs of molds, or off smell, and do not attempt to taste.

Easy Chickpea Salad Recipe

How do you make chickpea salad?

  1. Prepare the dressing by whisking these ingredients in a bowl: extra virgin olive oil, red wine vinegar, lemon juice, sea salt, black pepper, and red pepper flakes. Set this aside.
  2. In another bowl, combine the garbanzo beans, sliced avocados, halved cherry tomatoes, sliced cucumber, sliced red onion, minced garlic, crumbled feta cheese, and cilantro.
  3.  Pour in the dressing, and top with more feta cheese, and some green onions.
  4. Chill for about an hour, then, serve and enjoy!

How do you prepare dried garbanzo beans?

We used the canned version for this recipe, but you can certainly use the dried ones. However, it is not so easy to prepare. Here is the tedious procedure on how to prepare garbanzo beans:

  1. Soak them in water for at least 4 hours, better if extended until 8 hours. For every cup, add in three cups of water.
  2. After soaking, remove from water and simmer in a large pot of fresh water with the lid open.
  3. Let the garbanzo beans cook until soft for about 3 hours before using them in your recipes.

How many calories are there in chickpea salad?

One serving of this dish will give you 167 calories.

Chickpea Salad Recipe

How do you store the chickpea salad?

Simply put it in the refrigerator in an airtight container and this will last for about 3 to 5 days.

You can also put it in the freezer in single-portion freezer bags and thaw as needed. Once thawed, eat the salad at once. You can separately store the dressing, too.

How long chickpea salad can sit out?

Two hours. After this, discard it if left exposed.

Recipe Tips

  • When choosing avocados, look for non-wilted ones and not too soft. To prepare, simply cut in the middle and twist the halves to expose its seed. Remove the seed and slice through the flesh while the skin is still intact. Then, use a spoon to scoop out the slices.
  • Once you have sliced the avocados, drizzle lemon juice on them to avoid unwanted oxidation.
  • You can replace the cilantro with fresh parsley if you want.

Watch recipe video:

Save Recipe
5 from 3 reviews
Easy Chickpea Salad
Author: Catalina Castravet Serves: 6 servings
Prep time: 15 minutes Total time: 15 mins

Ingredients

  • 3 cans 15.5 oz each  chickpeas or garbanzo beans  (drained and rinsed)
  • 2 cups  cherry tomatoes  (halved)
  • 1  English cucumber  (halved and sliced)
  • 1  red onion  (thinly sliced)
  • 2 cloves  garlic  (minced)
  • 2  avocados  (sliced)
  • 1/2 cup  crumbled feta cheese 
  • 1/4 cup  cilantro  (chopped)
  • 1/2 cup  green onions 

Dressing:

  • 1/4 cup  extra virgin olive oil 
  • 1 tablespoon  red wine vinegar 
  •  Juice of 1 lemon 
  • 1/2 tsp  sea salt or to taste 
  • 1/8 tsp  black pepper 
  • 1/4 teaspoon  red pepper flakes  (optional)

Instructions

  1. Add the dressing ingredients to a small bowl and stir to combine.
  2. Combine all the other ingredients in a large bowl. Pour the dressing and top.
  3. Garnish with green onions, sprinkle more feta cheese top and serve or refrigerate.
Calories: 250 Carbohydrates: 12 Protein: 4 Fat: 21 Saturated Fat: 4 Cholesterol: 11 Sodium: 154 Potassium: 564 Fiber: 5 Sugar: 4 Vitamin A: 555 Vitamin C: 22.4 Calcium: 93 Iron: 1.1
Save Recipe

Healthy Chickpea Salad Recipe

betting sites
Get free recipes to your inbox!

Comments

Leave a reply

Anne Marie

I've only ever made hummus with our chick peas so I'm eager to test this recipe. Looks so refreshing and wholesome!

Reply

robin rue

Mmm! This salad sounds amazing. I love chickpeas - they are so under-rated.

Reply

Kerrie Mendoza

You have some the most amazing dishes and salads! I love this salad, as I love chickpeas. I personally would not add cilantro. I've never been able to acquire a taste for it, but, other than that, I'm all in!

Reply

Stefani Tolson

Yum! You have lots of flavor in this salad! Perfect side dish.

Reply

kristin lesney

Thanks for the idea, great looking salad.

Reply

Annemarie LeBlanc

This looks like a delicious salad! I like chickpeas and I hope I can say the same about my family. Well, maybe this salad will change their mind.

Reply

Becca Wilson

This salad definitely looks like it would be so amazing. I need to give this a try!

Reply

Celebrate Woman Today

Catalina, you really read my weekly menu for our lunches. I got the chickpeas out to make a ton of recipes for this week. Awesome!

Reply

Kiwi

I definitely pinned this! I cant wait to make this for lunch I love chickpeas!

Reply

Diane

Sounds wonderful! What is a serving size?

Reply

Seb

Such a great and delicious combo!!!

Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.