Chickpea Salad is fresh, zesty, and packed with plant-based fiber and protein. This easy gluten-free, dense bean salad recipe is perfect for meal prep, quick lunches, or a healthy side dish to pair with dinner.
In case you haven’t heard, fiber is the new protein (said in my best Elle Woods voice), and my Chickpea Salad happens to be high in both.
A protein bar could never!
This gorgeous, fresh, and flavorful dense bean salad is also naturally gluten-free. It’s the perfect side dish for just about any dinner, or is terrific as a healthy, meatless, midday meal.
Prepare to make this one a few hundred times!
Chickpea Salad Recipe Main Ingredients
This recipe qualifies as a “dense bean salad”, which have been going crazy on social media, meaning it contains beans, crunchy vegetables, fresh herbs, and a flavorful homemade vinaigrette. Here’s what you’ll need:
- Chickpeas: also called garbanzo beans, have 4 grams of fiber and 6 grams of protein per serving, woo!
- Cucumber: I prefer English cucumber because you don’t need to peel or seed it.
- Tomato: vine-ripened or whatever looks best at the grocery store / your garden.
- Red onion: brings zip and crunch.
- Crumbled feta cheese: for saltiness and a touch of creaminess once mixed with the vinaigrette.
- Fresh basil: somebody needs to study the dopamine release from smelling fresh basil. It’s a real thing!
- Italian Vinaigrette: pantry staples including vegetable oil, red wine and apple cider vinegar, fresh garlic and shallots, plus dried herbs and seasonings. SUPER easy, but incredible tasting.
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Pin ItChickpea Salad Recipe Variations
This salad is so delicious as written you almost can’t believe it because there are so few ingredients. That said, feel free to change things up! Here are some ideas:
- Herbs: fresh parsley, dill, chives, and even mint are delicious in this salad.
- Cheese: use flavored feta like Mediterranean or Garlic and Herb instead of plain.
- Veggies: add chopped bell peppers, or blanched green beans as a niçoise nod.
- Eggs: chop or slice up a few hard-boiled. YUM!
- Olives: sliced Castelvetrano olives, kalamata olives, or even black olives are all delicious add-ins.
Recipe Notes
- How to serve: Chickpea Salad pairs well with a grilled main, but is also a refreshing light lunch or post-workout meal.
- How much to feed: the recipe will feed 4-6 as a side dish or 2 as a main. It doubles very easily.
- Pump it up: serve the chickpea salad over a lettuce salad for a double dose of veggies.
- Store it: store leftovers in an airtight container in the refrigerator for up to 3 days.
Try the Jennifer Aniston Salad
How to Make Chickpea Salad
No process photos needed for this recipe, it’s too easy!
- Make the vinaigrette. Add the ingredients for the homemade Italian Vinaigrette into a jar or bowl, shake or whisk to combine, then refrigerate. Make the vinaigrette up to 5 days ahead of time. It gets better as it sits.
- Make the salad. Add the salad ingredients – chickpeas, veggies, herbs, and crumbled feta cheese – to a large mixing bowl.
- Dress the salad. Drizzle the vinaigrette over the salad then toss to combine. Serve immediately or refrigerate for up to 3 days.
What to Serve with Chickpea Salad
I typically crave a meatless lunch so this recipe fits the bill as a midday meal for me. Pump up the protein and serve Chickpea Salad as a side dish with dinner though. Try pairing it with:
Chicken
Pork
Whether you pair this fresh Chickpea Salad with dinner, or enjoy it as a healthy light meal – I hope you love every flavorful, fiber + protein-packed bite. Enjoy!
More Healthy Salad Recipes
- Greek Chickpea Salad
- Italian Chickpea Salad
- Chickpea “Chicken” Salad
- Italian Quinoa Salad
- Marinated Vegetable Salad
- Jennifer Aniston Salad
Ingredients
- 15 oz can chickpeas, drained and rinsed
- 1/2 English cucumber, or 1/3 if large, chopped
- 1 vine-ripened tomato, seeded then chopped
- 1/4 small red onion, thinly sliced or minced
- 1/4 cup packed fresh basil, chopped
- 1/4 cup crumbled feta cheese
- salt and pepper
- pinch dried oregano leaves
For the Italian Vinaigrette:
- 1/2 cup canola or vegetable oil, or other neutral-flavored oil
- 2 Tablespoons red wine vinegar
- 1 Tablespoon apple cider vinegar
- 1 Tablespoon minced shallot OR 1/2 teaspoon dried minced onions
- 1 small clove garlic, pressed or very finely minced
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon honey
- 1/8 teaspoon black pepper
- 1/8 teaspoon dried oregano leaves
- 1/8 teaspoon dried marjoram leaves
Directions
For the Italian Vinaigrette:
- Add all the ingredients into a wide-mouthed mason jar or bowl then shake or whisk to combine. Can be made up to a week ahead of time – the vinaigrette gets better as it sits.
For the salad:
- To a large mixing bowl add the salad ingredients then drizzle with your desired amount of Italian Vinaigrette. Stir to combine then serve, or refrigerate prior to serving. Store leftovers in the refrigerator for up to 3 days, adding more dressing as needed.
Notes
- Feel free to use your favorite prepared Italian dressing instead of making the homemade vinaigrette.
- This recipe will serve 4-6 as a side, or 2 as a main dish. Estimated nutrition information includes all the vinaigrette.
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
Images by Ashley McLaughlin
