🥗 Cranberry Walnut Chickpea Salad with Orange Vinaigrette
🕒 Prep Time: 15 minutes
🍽 Servings: 2 large or 4 small
🌱 Dietary: Vegan, Gluten-Free, Dairy-Free
✨ Description:
This Cranberry Walnut Chickpea Salad is a vibrant, nutrient-dense salad with the perfect mix of sweet, tangy, crunchy, and savory. It features protein-packed chickpeas, iron-rich spinach, tart cranberries, and omega-loaded walnuts, all brought together with a zesty homemade orange vinaigrette. Ideal for quick meals, potlucks, or healthy snacking.
📝 Ingredients:
Salad:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup fresh spinach, chopped
- ½ cup dried cranberries (look for low-sugar or unsweetened)
- ½ cup walnuts, roughly chopped
- ¼ cup red onion, finely diced
Optional Add-Ins:
- ½ cup diced cucumber or celery (for crunch)
- ¼ cup crumbled feta (if not vegan)
- 1 tbsp chopped fresh parsley or mint
🍊 Orange Vinaigrette:
- 3 tbsp fresh orange juice (about ½ orange)
- 1 tbsp apple cider vinegar (or white balsamic)
- 1 tsp Dijon mustard
- 1 tsp maple syrup or honey (optional)
- 2 tbsp extra-virgin olive oil
- Salt & pepper to taste
👩🍳 Instructions:
- Make the vinaigrette:
In a small bowl or jar, whisk or shake together orange juice, vinegar, mustard, maple syrup, olive oil, salt, and pepper until well combined. - Assemble the salad:
In a large bowl, combine chickpeas, spinach, cranberries, walnuts, and red onion. - Dress and toss:
Pour vinaigrette over the salad and toss until everything is evenly coated. - Chill or serve:
Serve immediately or chill for 30 minutes to enhance flavor. It holds well for up to 2 days in the fridge.
✅ Tips:
- Massage the spinach if you want it more tender, especially if not using baby spinach.
- Toast the walnuts lightly in a dry skillet for extra crunch and flavor.
- Balance the acidity by adjusting the vinegar or orange juice to your taste.
- Add grains like quinoa or farro for a heartier salad.
- Make it ahead – this salad holds up great for meal prep!
🍴 Serving Suggestions:
- Serve over a bed of mixed greens or arugula.
- Pair with grilled tofu or chicken for added protein.
- Great in a wrap or stuffed into pita pockets.
🧠 Health Benefits:
- High in plant protein & fiber – from chickpeas and spinach
- Heart-healthy fats – from walnuts and olive oil
- Rich in antioxidants – cranberries, onions, and spinach
- Vitamin C boost – from the orange vinaigrette
- Brain food – thanks to omega-3s in walnuts
🔢 Nutritional Info (Per Serving – Approx. for 4 small servings):
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 6g |
| Carbs | 22g |
| Sugars | 8g (natural/dried fruit) |
| Fat | 12g |
| Fiber | 6g |
| Sodium | ~150mg |
(Values vary depending on add-ins and dressing quantity)
❓ Q & A:
Q: Can I use canned mandarin oranges instead of fresh orange juice?
A: Yes, just make sure to use juice-packed (not syrup) and reduce the sweetener in the dressing.
Q: Can I make this nut-free?
A: Absolutely—swap walnuts for pumpkin or sunflower seeds.
Q: How long does this salad last?
A: It stays fresh for 2–3 days in the fridge. Store dressing separately for best texture.
Q: Is this salad good for weight loss?
A: Yes! It’s high in fiber and protein, helping you feel full while staying under 250 calories per serving.
Q: Can I meal prep this for the week?
A: Definitely! Keep spinach and dressing separate until ready to eat to avoid sogginess.