Chickpea Salad – Food Faith Fitness

This Chickpea Salad is packed with protein, full of flavor, and can be enjoyed in so many different ways.

Chickpeas (aka garbanzo beans) are high in nutrients like potassium, iron, and magnesium, they have a fairly neutral taste and blend well into other dishes. Whether it’s a vegan Indian curry, Mediterranean platter, or Asian stir-fry, these legumes can be found throughout many dishes and across many cultures. Chickpeas are hands down one of my favorite ingredients to cook with, I keep cans of them in my pantry at all times and love to whip up a quick Homemade Hummus, bake them for a crunchy topping on salads, and blend them for a creamy bean soup!

This chickpea salad features fresh Mediterranean flavors thanks to its crispy cucumbers, juicy tomatoes, crisp onions, and zesty lemon—all tied together with a Dijon mustard and extra virgin olive oil dressing that coats the soft and hearty chickpeas. It’s a healthy, satisfying, flavor-filled dish—great for easy meal prep during busy weeks.

Is Chickpea Salad Healthy?

It’s a clean and nutritious recipe, rich in vitamins and minerals thanks to the healthy ingredients that make up this salad. It’s also vegan, gluten-free, nut-free, and refined sugar free (just check the label of your Dijon mustard to ensure it’s plant-based and free from gluten).

The base of the recipe is mostly chickpeas which are high in protein and contain other nutrients, including a number of different B vitamins. Meanwhile, tomatoes are chock-full of antioxidants while cucumbers are high in vitamin K and contain minerals like potassium and magnesium.

What are chickpeas?

I could write a book on chickpeas! My friends like to tease me that’s all I eat. And there have been seasons in my life where that was the case. It really became my only go-to meal. I would even eat them straight from the can, sprinkled with a little salt and a squeeze of lemon, and call it a day. I don’t do this anymore, but when I used to work 50-plus hour weeks, I hardly had time to cook or even eat! It was far from living well.

Chickpeas are legumes and a sure superfood. These cute little beans act as an excellent replacement for meat in vegetarian and vegan diets and thus are commonly found in vegan dishes regardless of the culture and cuisine. I like to purchase my chickpeas by the bucketload and keep them on hand to mix into recipes of all sorts.

Chickpeas that come in a can are already cooked, which makes for added convenience. You can always purchase them raw, but they do require boiling and cooking before eating. Normally, I advocate for the extra step, as fresh is best… but not with chickpeas. I like precooked and canned better. Opt for an organic can with no added sodium, and wash your beans before using them.

INGREDIENTS

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1 teaspoon Dijon mustard
• Salt to taste
• Black pepper to taste

INSTRUCTIONS

Prepare dressing

Whisk dressing ingredients.

Combine ingredients

Mix chickpeas, vegetables, and herbs in a bowl.

Dress salad

Toss salad with dressing to coat.

Devour!

FAQs & Tips

Serving Suggestions

What’s wonderful about this recipe is it can be served in many different ways. Enjoy it as a standalone, use it to garnish a bed of greens, or as a topping for a warm pita (you can even try stuffing it into pita pockets to make a vegan-friendly sandwich). Alternatively, pair it with other Mediterranean favorites like fresh Tzatziki, Tabbouleh, or a simple olive tapenade with additional veggies for dipping.

For more chickpea inspiration, take a look at this recipe for Kale and Chickpea Salad, or this one for tasty Chickpea Fritters.