Chickpea Salad is loaded with crisp cucumbers, juicy tomatoes, creamy avocado and feta cheese. The fresh lemon dressing adds the Mediterranean flavors of classic Greek Salad.
Chickpea salad is easy to make and comes together fast. It’s perfect for lunch since chickpeas are protein packed and leave you feeling satisfied for hours. We also love to serve garbanzo bean salad with roasted red potatoes and pork tenderloin for dinner.
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Chickpea Salad or Garbanzo Bean Salad?
Chickpeas are the same thing as garbanzo beans and can be used interchangeably in this recipe. They are known as chickpeas in the US and Garbanzo beans in Europe.
What are chickpeas? Chickpeas are peach colored round legumes or seed pods and part of the pea family. They have a satisfying nutty flavor. Use canned drained chickpeas or cook your own.
Are Chickpeas good for you?
Chickpeas are a very healthy food and are a perfect way to add plant based protein to salad.
- Chickpeas add greatprotein and fiber to this salad.
- They are also rich in iron, zinc, phosphorus and B vitamins.
- Experts saychickpeas may help with weight loss*
- Chickpeas help withblood sugar control,*(the starch in chickpeas is digested slowly resulting in stabilized sugar levels).
What is a Good Cilantro Substitute?
Cilantro (coriander) has fresh, vibrant and distinctive flavor and you either love it or you don’t. If you don’t enjoy the flavor of cilantro, you can substitute with other fresh herbs such as finely chopped fresh parsley, chives, dill, or a combination of fresh herbs, adding them to taste. Dried herbs could be used if necessary but fresh is best.
Is this a Make-Ahead Salad?
Leftover chickpea salad is great for meal prep because it keeps really well in the refrigerator for a couple of days. The lemon juice prevents browning in the avocados and the taste only gets better as the flavors meld in the refrigerator. To store, cover with plastic wrap directly over the surface of the salad and refrigerate the leftover portion. Add the salt just before serving to prevent softening of the cucumbers and tomatoes.
More High Protein Salads:
Chickpeas make this a feel-good, protein packed, and satisfying salad. We love salads with protein because they keep you full for hours.
- Avocado Chicken Salad – so easy with rotisserie chicken!
- Salmon Cobb Salad – with juicy morsels of salmon
- Chopped Chicken Salad – this has the best dressing
- Shrimp Salad with juicy cajun shrimp
- Avocado Tuna Salad – uses avocado instead of mayo!
Chickpea Salad Recipe
Author: Natasha of NatashasKitchen.com
Chickpea Salad loaded with crisp cucumbers, juicy tomatoes, creamy avocado, feta cheese and chickpeas or garbanzo beans. Fresh, healthy and protein packed!
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Prep Time: 10 minutes mins
Total Time: 10 minutes mins
Ingredients
Servings: 6 as a side salad
- 3 Tbsp extra virgin olive oil
- 3 Tbsp lemon juice, from 1 large lemon
- 1 garlic clove, pressed or minced
- 1/2 tsp sea salt, or to taste
- 1/8 tsp black pepper
- 1 1/2 cups cherry tomatoes, halved
- 1 English Cucumber, halved and sliced
- 15 oz chickpeas, or garbanzo beans, drained, rinsed
- 1/2 medium red onion, thinly sliced
- 1 avocado, sliced
- 1/4 cup cilantro, chopped
- 4 oz feta cheese, diced
Instructions
Combine the dressing ingredients in a small bowl: 3 Tbsp olive oil, 3 Tbsp lemon juice, 1 pressed garlic clove, 1/2 tsp salt and 1/8 tsp pepper and whisk to combine (or shake them together in a small mason jar).
Combine remaining chickpea salad ingredients in a salad bowl, add dressing to taste (we used all of it) and toss to coat.
Nutrition Per Serving
302kcal Calories27g Carbs10g Protein17g Fat4g Saturated Fat16mg Cholesterol418mg Sodium556mg Potassium8g Fiber6g Sugar425IU Vitamin A18.1mg Vitamin C146mg Calcium2.8mg Iron
- Full Nutrition Label
- Nutrition Disclosure
Nutrition Facts
Chickpea Salad Recipe
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Course: Salad, Side Dish
Cuisine: American
Keyword: chickpea salad, garbanzo bean salad
Skill Level: Easy
Cost to Make: $
If you make this recipe, I’d love to see pics of your creations on Instagram, Facebook and Twitter! Hashtag them #natashaskitchen
*Sources for chickpeas weight loss and blood sugar control information from Healthline and Dr. Axe.
Natasha Kravchuk
Welcome to my kitchen! I am Natasha, the blogger behind Natasha's Kitchen (since 2009). My husband and I run this blog together and share only our best, family approved and tested recipes with YOU. Thanks for stopping by! We are so happy you're here.
Read more posts by Natasha
FAQs
Yes, they are cooked. Most people know this, but a certain someone in my life (okay, fine…it was my sister…she never cooks) once asked me if she had to cook canned chickpeas. You don't. Which means you can eat them straight out of the can, but there are so many ways to jazz them up (keep reading!).
Can I eat chickpea salad every day? ›
Up to 1/4 cup of chickpeas daily is allowed on a low FODMAP diet for digestive issues. Gradually add chickpeas and other legumes to your diet to allow your body to adjust. Over time, you will better tolerate them.
What is the best time to eat chickpea salad? ›
This easy chickpea salad is great for lunch, as a side dish. A bowl of this to your next bbq or cookout would win people over. The best part of this salad is that it can be made ahead of time, it uses 2 dressing ingredients, olive oil and lemon juice.
What is the main ingredient in chickpeas? ›
Cooked chickpeas are 60% water, 27% carbohydrates, 9% protein and 3% fat (table).
Is chickpea a carb or protein? ›
Chickpeas are a great source of plant-based protein, making them an excellent food for people who don't eat meat or animal products. A 1-cup (164-gram) serving provides about 14.5 grams of protein, which is comparable to the protein content of similar foods like black beans and lentils ( 1 ).
What to pair with chickpeas? ›
Chickpeas work in everything from tomato-based sauces to olive oil, broth or wine-based sauces. Pair them with caramelized onions, fresh herbs, spices and array of vegetables for a burst of color, flavor and nutrients, and toss them with pasta or cooked rice.
Are canned chickpeas healthy? ›
Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned.
What's the difference between chickpeas and garbanzo beans? ›
The honest answer—there's no difference between chickpeas and garbanzo beans. They're just two (of many) different names for the same type of pulse. (Pulses are basically seeds of legume plants.)
Is 1 cup of chickpeas too much? ›
You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.
Do chickpeas spike blood sugar? ›
Chickpeas can positively impact your high blood sugar due to their low GI, high fibre and protein content. However, consuming legumes as part of a balanced meal is essential, as excessive consumption or high-GI ingredients added to chickpea recipes can raise your blood sugar levels.
Not only are these superfoods super tasty, but they're also extremely versatile. Meaning, no matter how long you're socially isolated, you won't run out of ways to make chickpeas. "Chickpeas are wonderful to add directly to your dish—like salad, pasta, or soup—for extra protein and fiber," Cannon told us.
Can I eat chickpea salad at night for weight loss? ›
Yes, you can eat chickpeas salad at night for weight loss. Chickpeas are a good source of protein and fiber, which help you feel full and satisfied. They also contain antioxidants that can help protect your body against disease.
Do canned chickpeas need to be cooked? ›
Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.
Is it OK to eat chickpeas empty stomach? ›
soaked chana improve bone density,keep heart healthy,helps in weight loss, maintain cholesterol levels,great source for energy, strengthening hair growth. Is it healthy to eat boiled chickpeas on an empty stomach? Yes, you can eat boiled chickpeas on an empty stomach.
What do chickpeas contain? ›
Consumers of chickpeas and/or hummus have been shown to have higher nutrient intakes of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron as compared to non-consumers.
What is made from chickpeas? ›
Hummus is a delicious spread (or dip) made from chickpeas, tahini, lemon, and spices. It is a popular dish in the Middle East and the Mediterranean. You can find it in most grocery stores, but trust me, you'll want to skip those and make your own.
What are the ingredients in canned chickpeas? ›
SOAKED CHICK PEAS, WATER, SALT, DISODIUM EDTA (PRESERVATIVE).
Is a bowl of chickpeas healthy? ›
In one word, yes, chickpeas are healthy. In fact, chickpeas are nutrition all-stars! These edible seeds of flowering plants from the Fabaceae family are also known as legumes or pulses. Other nutrition power players in the same family include lentils, peas and peanuts.
