Chickpea Salad, also known as Garbanzo Bean Salad, is a healthy and nutritious Mediterranean dish that bursts with flavors. It is typically made with cooked chickpeas, cucumbers, tomatoes, bell peppers, and a tangy dressing infused with garlic and spices.
The chickpeas in the salad provide a hearty and satisfying texture, while the vegetables add freshness and flavor. It can be served as a light lunch or dinner, enjoyed as a side dish, or even used as a filling for sandwiches or wraps.
The recipe I have shared here shows you how to make chickpea salad with easy, step-by-step instructions. I have also included a detailed video of this recipe below to make the cooking process visually clear.
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What is Chickpea Salad?
Chickpea Salad is a healthy, nutritious, and Mediterranean-inspired dish that showcases the versatility of chickpeas. It is typically made with cooked chickpeas with an assortment of fresh vegetables like cucumbers, tomatoes, and bell peppers. The salad is then dressed with a tangy dressing infused with garlic and spices. It can be served as a light lunch or dinner option, enjoyed as a side dish, or even used as a filling for sandwiches or wraps.
Sometimes referred to as garbanzo bean salad, this flavorful dish derives its alternative name from the main ingredient used, which is the garbanzo bean, another name for chickpeas. Garbanzo beans are a great source of plant-based protein, fiber, and various vitamins and minerals. They promote heart health, aid in digestion, and can help manage blood sugar levels.
Chickpea Salad is an excellent choice for meal-prepping lunches or healthy dinners. Its high protein content and complex carbohydrates provide sustained energy throughout the day. Whether you're looking for a quick and easy lunch option or a nutritious side dish, chickpea salad is a versatile dish that ticks all the boxes. Embrace the Mediterranean goodness and indulge in this wholesome salad for a well-rounded and delicious meal.
Ingredients & Substitutions
The ingredients you will need for making this chickpea salad are basic spices and some fresh produce that is easily available in most grocery stores. Here is a list of the ingredients:
- Cooked Chickpeas: These can be canned or cooked from dried. Chickpeas provide an earthy and nutty flavor with a creamy texture
- Cucumbers: Delivers a refreshing and crisp texture with a mild and cool flavor, You can use any variety of fresh cucumbers like English or garden cucumbers
- Red Onion: Adds a pungent and slightly sweet flavor with a tangy bite
- Bell Pepper: Adds sweet and crunchy flavor with vibrant color. I have used yellow bell pepper here, but feel free to use any color of your choice
- Avocado: Provide creamy and buttery texture with a rich and subtle nutty flavor
- Cherry Tomatoes: Adds a juicy and sweet flavor with a burst of freshness. These can be substituted with grape tomatoes or diced regular tomatoes
- Coriander Leaves: Adds fresh and citrusy flavor with a vibrant herbal note. Parsley can be a substitute for a milder flavor
- Dressing: For the dressing, I used olive oil, lemon juice, black pepper, cumin powder, minced garlic, and salt for a Mediterranean flavor
For a detailed ingredients list, please check out the recipe card below.
How to Make Chickpea Salad at Home?
The recipe I have shared here is Chickpea Salad, a refreshing and protein-packed dish. It is made with cooked chickpeas, crisp vegetables, and a zesty dressing. It offers a delightful combination of flavors and textures, making it a healthy and satisfying option for a light meal or side dish.
Below are the high-level instructions for this recipe, but for detailed step-by-step instructions with photos and a video, please see the recipe card below
Prepare the Chickpea Salad Dressing
- Add the ingredients: In a bowl, add good-quality olive oil, finely minced garlic, freshly ground black pepper, aromatic cumin powder, and a pinch of salt
- Mix: Thoroughly mix all the ingredients together. Set the dressing aside, allowing the flavors to infuse and develop until ready to use
Prepare the Chickpea Salad:
- Prep Cucumber: Begin by preparing the fresh veggies. Trim the ends of a cucumber and cut it into bite-sized pieces, moving them to a bowl
- Chop onions: Finely chop half of a medium-sized red onion and add it to the cucumber in the bowl
- Dice bell pepper: Remove the core and seeds from medium-sized bell pepper, dice it into small pieces, and include it in the bowl
- Slice avocado: Slice a firm and ripe avocado in half, remove the seed, and cut the flesh into slices. Add the avocado slices to the vegetable mix
- Have the cherry tomatoes: Halve the cherry tomatoes and add them to the bowl
- Add chickpeas: Incorporate the cooked chickpeas (garbanzo beans) and the finely chopped cilantro leaves into the vegetable mixture. Now it's time to add some protein and flavor. Include the cooked chickpeas and the chopped cilantro leaves in the vegetable bowl. (Note: I have used canned chickpeas in this recipe. If you prefer to cook chickpeas from scratch, you can refer to the chole recipe for instructions on how to do so.) Drizzle the previously prepared salad dressing all over the ingredients
- Dress the salad: Drizzle the previously prepared salad dressing all over the ingredients, ensuring even coverage
- Mix everything: Gently toss the components of the salad, making sure to coat them evenly with the dressing. This step allows the flavors to meld together. Now the healthy Chickpea Salad is ready for you to enjoy
Tips
- Rinse and drain the chickpeas: If using canned chickpeas, make sure to rinse them thoroughly under cold water to remove any excess sodium or brine. Drain well before adding them to the salad
- Customize the vegetables: Feel free to add the vegetables based on your preferences and what's available. Consider adding ingredients like diced bell peppers, cherry tomatoes, cucumbers, red onions, or any other veggies you enjoy
- Add fresh herbs: Fresh herbs like coriander, parsley, or mint can add a burst of freshness and flavor to the salad. Chop them finely and mix them in with the other ingredients
- Dressing: Prepare a simple dressing with olive oil, lemon juice or vinegar, salt, pepper, and any other desired spices or herbs. Toss the salad with the dressing just before serving to avoid sogginess
- Adjust seasoning: Taste the salad before serving and adjust the seasoning as needed. Add more salt, pepper, lemon juice, or herbs to achieve the desired flavor profile
- Consider texture: To add some texture to the salad, you can include toasted nuts or seeds, or crushed feta cheese
- Chill before serving: For a refreshing salad, refrigerate it for at least 30 minutes before serving. The chilled temperature enhances the flavors and makes them more enjoyable, especially during hot summer weather
Storage Suggestions
Chickpea Salad stays fresh in the refrigerator for up to two days when wrapped with plastic wrap to prevent air circulation. If you plan to store the salad, I recommend adding salt only before serving to avoid making the cucumbers and tomatoes soggy. By following this method, you can maintain the salad's texture and flavors.
Serving Suggestions
Chickpea Salad is a versatile dish that pairs well with a variety of complementary ingredients. Here are some suggestions for what you can serve with Chickpea Salad:
- Grilled, baked, or roasted Chicken: Add some grilled, or baked chicken breasts or thighs on the side for a protein-rich and satisfying meal. You can also serve it with oven-fried chicken tenders, or oven-fried chicken
- Pita Bread or Flatbread: Serve the Chickpea Salad with warm pita bread or flatbread. It's perfect for scooping up the salad or creating tasty wraps
- Hummus and Vegetables: Create a Mediterranean-inspired platter with a Chickpea Salad, a variety of fresh vegetables (such as carrots, cucumbers, bell peppers, and cherry tomatoes), and a side of hummus for dipping
- Quinoa or Couscous: Serve the chickpea salad over a bed of cooked quinoa or couscous to add some additional texture and make it a more filling meal
- Roasted Vegetables: Prepare some roasted vegetables like zucchini, potatoes, cauliflower, eggplant, and bell peppers to serve alongside the salad. It adds extra flavor and a delightful smoky taste
- Tzatziki Sauce: Offer a side of tzatziki sauce, Greek yogurt, and cucumber sauce, to drizzle over the salad. It adds a refreshing and tangy element to the dish
- Falafel: Accompany the salad with homemade or store-bought falafel for a completely vegetarian or vegan meal option
Related Recipes
You could also find similar recipes below and more at salad recipes, summer recipes, and healthy recipes.
- Cucumber Salad
- Greek Salad
- Caesar Salad
- Coleslaw Recipe
- Fruit Salad
- Cobb Salad
- Chicken Salad
- Pasta Salad
- Potato Salad
- Broccoli Salad
More chickpea recipes:
Chickpea Salad Recipe Video
I have also shared a detailed video of this Chickpea Salad recipe below that I hope will help you make a healthy dish at home. You can also find this recipe in a story format.
📖 Recipe
Chickpea Salad
Ingredients
For Chickpea Salad
- 1.75 cup Cooked Chickpeas, canned or cooked from scratch
- 1 Cucumber, diced
- 1 Bell Pepper, any color, diced
- ½ Red Onion, medium size, chopped
- 1 Tropical Avocado, diced, or use 2 regular small avocado
- 1½ cup Cherry Tomato, halved
- 4 tbsp Coriander Leaves, chopped
For Dressing
- 3 tbsp Olive Oil
- 2 tbsp Garlic, minced
- 1 tbsp Lemon Juice
- ½ tsp Cumin Powder
- ¾ tsp Black Pepper Powder
- Salt, to taste
Instructions
To prep Chickpea Salad Dressing
- In a bowl, add olive oil, minced garlic, freshly ground black pepper, cumin powder, and salt. Mix everything well and set the dressing aside for later use
To prep Chickpea Salad
- Start by preparing the vegetables. Trim the ends of the cucumber and cut it into bite-sized pieces. Transfer the cucumber to a bowl
- Next, remove the core and seeds from a medium-sized bell pepper, dice it into small pieces, and add it to the bowl
- Finely chop half of a medium-sized red onion and add it to the bowl
- Slice a firm and ripe avocado in half, remove the seed, and cut the flesh into slices. Add the avocado slices to the bowl
- Finally, halve the cherry tomatoes and add them to the mix
- Now it's time to add some protein and flavor. Include the cooked chickpeas and the chopped cilantro leaves in the vegetable bowl. (Note: I have used canned chickpeas in this recipe. If you prefer to cook chickpeas from scratch, you can refer to the chole recipe for instructions on how to do so.) Drizzle the previously prepared salad dressing all over the ingredients
- To bring everything together, gently mix all the components, allowing the flavors to meld. Refrigerate the salad for 30 minutes before serving
To Serve
- This Chickpea Salad pairs wonderfully with baked or roasted chicken, such as baked chicken breast, thighs, or drumsticks. Alternatively, you can create a delightful Mediterranean platter featuring additional components like tzatziki sauce, yellow rice, hummus, and falafel
Video
Notes
- Rinse and drain the chickpeas: If using canned chickpeas, make sure to rinse them thoroughly under cold water to remove any excess sodium or brine. Drain well before adding them to the salad
- Customize the vegetables: Feel free to add the vegetables based on your preferences and what's available. Consider adding ingredients like diced bell peppers, cherry tomatoes, cucumbers, red onions, or any other veggies you enjoy
- Add fresh herbs: Fresh herbs like coriander, parsley, or mint can add a burst of freshness and flavor to the salad. Chop them finely and mix them in with the other ingredients
- Dressing: Prepare a simple dressing with olive oil, lemon juice or vinegar, salt, pepper, and any other desired spices or herbs. Toss the salad with the dressing just before serving to avoid sogginess
- Adjust seasoning: Taste the salad before serving and adjust the seasoning as needed. Add more salt, pepper, lemon juice, or herbs to achieve the desired flavor profile
- Consider texture: To add some texture to the salad, you can include toasted nuts or seeds, or crushed feta cheese
- Chill before serving: For a refreshing salad, refrigerate it for at least 30 minutes before serving. The chilled temperature enhances the flavors and makes them more enjoyable, especially during hot summer weather
Nutrition
FAQ
Yes, chickpeas and garbanzo beans are the same thing. They are two different names for the same legume. Chickpeas are the more common term used in North America and Australia, while garbanzo beans are a common term in Spanish and Middle Eastern cuisines. So, whether you refer to them as chickpeas or garbanzo beans, you are referring to the same ingredient.
Yes, you can use vinegar as a substitute for lemon juice in the dressing for your chickpea salad. Vinegar, such as white wine vinegar, red wine vinegar, or apple cider vinegar, can provide a tangy and acidic flavor similar to lemon juice.
Chickpea salad pairs well with a variety of dishes, such as grilled chicken or fish, roasted vegetables, quinoa or couscous, and crusty bread. It also complements Mediterranean-inspired meals like falafel, hummus, or tabbouleh, offering a balanced and satisfying combination of flavors and textures for a wholesome and delicious meal.
I hope you found the recipe enjoyable and I would appreciate hearing about your experience with it.
If you have any further questions, please do not hesitate to leave a comment and I will do my best to respond promptly. Thank you for reading and happy cooking!
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