We’ve hit the perfect portion of summer where the days aren’t too hot, the nights are deliciously long, and picnics, BBQs, and potlucks are on tap nearly every single weekend. Today I’m sharing a recipe that would be perfect to bring along – 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, this chickpea salad recipe takes about 10 minutes to assemble and can be made ahead of time, too!
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.
Italian Chickpea Salad also makes an excellent base for mason jar salads. Spoon into the bottom of 5 or 6 mason jars along with a little extra dressing then top with mixed greens – boom, healthy lunches, all week long!
Let me know if you give it a try?
How to Make This Recipe
Like I said, this salad couldn’t be simpler. To a large bowl add a 15oz can chickpeas that have been drained and rinsed, chopped green pepper, chopped roma tomatoes, minced red onion, drained capers, and chopped fresh basil.
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 vinegar, 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!
More Healthy Lunch Recipes
- Berry Quinoa Chicken Salad
- Jennifer Aniston Salad
- Chickpea Chicken Salad
- Greek Chickpea Salad
- Napa Sweet Corn Salad
- BLT Egg Salad Jars
- Apple, Cranberry, Almond Mason Jar Salads
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Italian Chickpea Salad
Description
Italian Chickpea Salad is a simple, vegetarian salad recipe that's full of fresh and healthy ingredients. Perfect for parties and potlucks!
Ingredients
- 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)
- salt
- big pinch dried oregano
Directions
- 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.
Notes
- I love my Best-Ever Italian Vinaigrette for this salad.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Dawn Klein 04.04.2018
This sounds delicious. It would be good with black beans or quinoa too. Emily and I would enjoy it in our work lunches.
DM Ghaziabad 02.25.2018
This salad was crazy good!
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[…] Italian Chickpea Salad from Iowa Girl Eats […]
Haley 02.11.2018
Hello! Where can I find capers? Also, what do they taste like? Haha. I have never tried them!
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[…] Italian Chickpea Salad is a simple, vegetarian salad recipe that’s full of fresh and healthy ingredients. […]
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[…] Italian Chickpea Salad | Iowa Girl Eats This vegetarian salad can be easily be assembled in less than 15 minutes. Prep it in advance so you have more time to relax and party! […]
Cyrina 07.10.2017
I love your recipes. I am trying to copy the rib recipe and others and they cannot go thru. I have copied in the pass, but today no go.
Thank you!!!!!!!!!!!!
Corrin 07.05.2017
This was amazing! My family inhaled it for a side to burgers and brats. My daughter and I ate the tiny bit of leftovers for lunch the next day. Will make it again and again!
Tuula buckman 07.03.2017
Thank’s for the tasty salad idea!
Add some fresh strawberries,voilá
Nicole 06.28.2017
Ahh! Now I know what I can use italian dressing for. Always saw it in the supermarket but had no idea what it could be used for. Thank you so much for the simple recipe.
Danielle (Ashley's aunt) 06.26.2017
The Italian Chickpea Salad was a hit. I added a can of black beans for variety. It disappeared.
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[…] 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! […]
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[…] The Recipe can be found HERE […]
Barb 06.24.2017
The name and picture made me try it right away and it is GREAT! Even my husband who doesn’t like ‘salads’ loved it and mentioned it several times while still eating dinner. Taking this to take to a 4th of July weekend at a friend’s cabin and will add tomatoes and basil last minute. Thanks!!
Suzie 06.21.2017
Made this tonight and it was delicious! Definitely bringing this to the next food day at work!
Grace 06.20.2017
OMG! Can you say SUMMER! This salad is everything! Trying this recipe this week. Thanks
Sandra Niggemann 06.20.2017
YUMMY I am going to make the chick pea salad asap!
Kristin 06.20.2017
Hope you love it, Sandra!
Pauline 06.19.2017
I’ve got a church picnic coming up next week and I’m in the “SALAD” section of the alphabet! This is perfect! Many thanks!
Kristin 06.20.2017
Yes – totally perfect! I hope it’s a hit! :)
Jane 06.19.2017
Kristin, don’t suppose Ben would be willing to share how he smoked his meatloaf? Is it done in a loaf pan???
Love your blog & site!
Kristin 06.20.2017
You got it! So, no recipe :( but he combined 1lb each ground beef and Italan sausage with minced celery, onions, garlic, an egg, bread crumbs, almond milk and a few herbs and spices then packed it in a loaf pan and refrigerated overnight. The next day he overturned it onto a wire cooling rack and smoked it until the internal temp reached 160. Let me know if you give it a try – it was so good with mashed potatoes and sweet corn!
Jennifer 06.19.2017
Thank goodness it cooled off on Sunday! It is literally a breath of fresh air, I couldn’t turn the AC off fast enough.
This looks delicious and I was thinking “I bet this would be awesome with tortilla chips or Fritos” and then read the rest of your paragraph. Haha!
I’ll definitely be making it for our next neighbors night or maybe even for our next camping trip.
Kristin 06.20.2017
ooo yes, Fritos would be delicious with this! Hope you love it, Jennifer! :)