Italian Chickpea Salad is a simple, vegetarian salad recipe that’s full of fresh and healthy ingredients. It’s the perfect side dish for parties and potlucks!
Hello, hello – welcome to a new week! Did you have a nice weekend? It was screamin’ hot here Saturday afternoon so after patio lunching it, we hit up the Cowles Commons fountains downtown to let Lincoln cool off. Ah, to be a kid again, right?! Locals – this is a fun and free hit with the kids if you haven’t been!
Ben wanted to smoke a meatloaf on Sunday for Father’s Day (Father’s Day monkeys!! ⬇) and with the smoker going, plus a cool, 65 degree breeze, it felt like fall for a day. Can’t say I minded it since it’s been in the upper 90s here lately. The only thing that could have made it better was if the Hawkeyes were playing!
Luckily we’ve still got MONTHS of summer left, so today I’m sharing a recipe that would be perfect for a summer BBQ, potluck, or picnic – Italian Chickpea Salad! Don’t get me wrong, this easy, vegetarian salad recipe will be a hit no matter what time of year you make it, but the combination of fresh vegetables and herbs make it especially summer-friendly.
Best of all, Italian Chickpea Salad takes about 10 minutes to assemble and can be made ahead of time. Simply combine canned chickpeas with chopped tomatoes, green pepper, red onion, capers, a TON of chopped fresh basil, and homemade or store-bought Italian dressing then toss to combine. This is the BEST little salad recipe! It’s all about the capers and fresh basil. I promise people will be asking you for the recipe and please, take all the credit.
I’m recommending you take this salad to your next BBQ, but it would also make an excellent base for mason jar salads for the week. Spoon the Italian Chickpea Salad into the bottom of 5 or 6 mason jars, along with a little extra dressing, then top with mixed greens – I’m rooting for baby arugula – and boom, healthy lunches, all week long.
I’ve actually been eating this salad at nighttime when I’m on the hunt for something salty and crunchy. Usually tortilla chips win out, but the crunch and tanginess of this salad really seems to do the trick. Ok, ok – I must confess it also tastes amazing dipped into with tortilla chips!
Hey, chip dip, party salad, a healthy lunch – you can’t go wrong with this recipe. Let me know if you give it a try?
Like I said, this salad couldn’t be simpler. To a large bowl add a 15oz can chickpeas that have been drained and rinsed, 1 chopped green pepper, 3 chopped roma tomatoes, 1/2 small red onion that’s been chopped, 2 Tablespoons drained capers, and 1/4 cup lightly packed fresh basil that’s been chopped.
Next shake up an Italian dressing to toss the salad with. You can use your favorite store-bought dressing, but I’m partial to my Best-Ever Italian Vinaigrette. The combination of apple cider and white wine vinegars, dijon mustard and honey, plus herbs and spices like dried marjoram and oregano, goes with just about everything. It’s got just the right amount of tang.
Drizzle your desired amount of dressing over the top – I used about 1/3 cup – then season to taste with salt and dried oregano. Toss to combine then stash in the fridge until it’s time to eat! If you want to prep this salad ahead of time, leave the tomatoes and basil out of the mix then add right before serving. I hope you love this healthy, filling salad recipe – enjoy!
Italian Chickpea Salad
Italian Chickpea Salad is a simple, vegetarian salad recipe that's full of fresh and healthy ingredients. Perfect for parties and potlucks!
- 15oz can chickpeas, drained and rinsed
- 3 Roma tomatoes, seeded and chopped
- 1 green pepper, seeded and chopped
- 1/2 small red onion, chopped
- 1/4 cup lightly packed fresh basil, chopped
- 2 Tablespoons drained capers
- 1/3 - 1/2 cup gluten-free Italian dressing (see notes)
- big pinch dried oregano
- Add chickpeas through Italian dressing to a large bowl then season to taste with salt and dried oregano. Toss to combine then refrigerate until ready to serve.
- To make ahead: combine all ingredients except tomatoes and basil in a large bowl and refrigerate. Add tomatoes and basil before serving.
- I love my Best-Ever Italian Vinaigrette for this salad.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.