Easy Chickpea Salad
Description
This Easy Chickpea Salad is a light, refreshing, and protein-packed dish that comes together in just 10 minutes! Made with canned chickpeas, crunchy veggies, and a zesty dressing, it’s perfect for meal prep, quick lunches, or a healthy side dish.
Ingredients
For the Salad:
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ small red onion, finely chopped
- ½ red bell pepper, diced
- ½ cucumber, diced
- ¼ cup fresh parsley, chopped
- ¼ cup cherry tomatoes, halved
- ¼ cup feta cheese (optional)
- 2 tbsp black olives, sliced (optional)
For the Dressing:
- 2 tbsp olive oil
- 1 tbsp lemon juice (or vinegar of choice)
- 1 tsp Dijon mustard
- ½ tsp garlic powder (or 1 minced garlic clove)
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp dried oregano
Instructions
- Prepare the Chickpeas: Rinse and drain the canned chickpeas well to remove excess sodium.
- Chop the Veggies: Dice the cucumber, bell pepper, onion, and tomatoes into small pieces.
- Mix Everything: In a large bowl, combine chickpeas, chopped vegetables, parsley, olives, and feta cheese.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, mustard, garlic powder, salt, pepper, and oregano.
- Toss & Serve: Pour the dressing over the salad, mix well, and let it sit for at least 10 minutes for flavors to blend.
- Enjoy! Serve fresh or refrigerate for later.
Notes
- Make it Vegan: Skip the feta cheese or use a plant-based alternative.
- Extra Flavor: Add a sprinkle of smoked paprika or chili flakes for a bit of spice.
- Crunchy Additions: Toss in sunflower seeds or pumpkin seeds for extra texture.
- Meal Prep Friendly: Store in an airtight container in the fridge for up to 3 days.
Tips for Best Results
✔ Use fresh lemon juice for the best flavor.
✔ Let it marinate for at least 10-15 minutes before serving for deeper taste.
✔ For extra protein, add cooked quinoa, grilled chicken, or tofu.
✔ Rinse chickpeas well to improve texture and remove excess sodium.
Servings & Nutritional Info
Servings: 2-3
Per Serving:
- Calories: ~250 kcal
- Protein: 9g
- Carbs: 30g
- Fiber: 7g
- Fat: 10g
- Sugar: 4g
Health Benefits
✅ High in Protein & Fiber: Keeps you full longer and supports digestion.
✅ Heart-Healthy: Chickpeas and olive oil contain healthy fats that support heart health.
✅ Rich in Antioxidants: Bell peppers, parsley, and tomatoes provide vitamins and minerals.
✅ Weight-Friendly: Low in calories but filling, making it a great choice for weight management.
Q&A
❓ Can I make this salad ahead of time?
Yes! It tastes even better after a few hours in the fridge as the flavors meld together.
❓ Can I use dried chickpeas instead of canned?
Absolutely! Cook ½ cup dried chickpeas until tender, then use them in place of canned.
❓ What can I serve this with?
This salad pairs well with grilled chicken, pita bread, or as a filling for wraps.
❓ How do I store leftovers?
Keep it in an airtight container in the fridge for up to 3 days. Stir before serving.
Would you like any customizations or additional details? 😊