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
Salad. Everyday–meaning this salad is so good, you could eat it every day and can use everyday ingredients to make it! Nothing fussy, nothing crazy, just GOOD simple ingredients in a delicious/healthy salad that will make you feel full AND exceptional afterward.
Can I eat chickpea salad at night for weight loss? ›
Yes , you can definitely eat chickpea salad at night for weight loss . Chickpeas are a great source of protein and fiber , which can help keep you feeling full and satisfied . This can prevent late - night snacking and overeating , leading to weight loss .
Can you eat chickpeas straight from the can to a salad? ›
Canned chickpeas are already cooked and ready to serve. This makes them so convenient to keep on hand when you need to add a quick protein to salads.
Do chickpeas spike blood sugar? ›
Yes, it has carbs, but your body digests them slowly. That means they aren't absorbed as quickly as other carbs and won't spike your blood sugar. The chickpeas in hummus give it lots of fiber and protein to fill you up.
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.
Which is healthier chickpeas or garbanzo beans? ›
So really, there is no wrong answer. Both are correct! This unique, nutrient-packed bean has been popular in the Middle East for many years, as chickpeas are a staple ingredient in many of the region's most well-known dishes like hummus and falafel.
Is chickpea anti inflammatory? ›
Ingredients like Greek yogurt, raspberries, chickpeas and garlic are both gut-healthy and anti-inflammatory foods. This means these snacks can help aid in healthy digestion as well as relieve symptoms of inflammation like joint stiffness, mental fog and high blood pressure.
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 ).
Are chickpeas good for losing belly fat? ›
Day 2. Flat-Belly Bonus: Chickpeas are a flat-belly food with 7 g of fiber and 7 g of protein in 1/2 cup, per the USDA. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied for longer after eating.
Do chickpeas affect sleep? ›
Chickpeas with a glass of milk
Chickpeas and milk are a source of tryptophan, an amino acid that can help to improve sleep.
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.
Are garbanzo beans the same as chickpeas? ›
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.) The word chickpea doesn't come from chickens at all—it's an evolution of the plant's Latin name, cicer arietinum.
Should canned chickpeas be rinsed? ›
Do You Need To Rinse Canned Beans? According to The Bean Institute, you can reduce up to 41 percent of the sodium in canned beans by rinsing them. "It's fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it's best to drain and rinse canned beans," the website states.
What is the healthiest way to eat chickpeas? ›
Chickpeas are found in many cuisines. Stir them into soups, stews and pasta dishes, toss in salads or puree for a healthy appetizer.
Is it healthy to eat chickpeas every day? ›
Studies have found that eating more chickpeas can help make bowel movements easier and more regular. They can help lower cholesterol. Soluble fiber is good for more than gut health. It can lessen your total cholesterol and your LDL (“bad”) cholesterol.
Is it okay to eat chickpea pasta everyday? ›
Yes! Chickpeas themselves are plant-based powerhouses chock-full of both protein and fiber — up to 8 grams of each per ½ cup serving. Plus, they're a sustainable food source along with other pulses like beans, peas, and lentils.
What are the benefits of chickpea salad? ›
Chickpeas are high in fiber, protein, and healthy fats and have a low GI. Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health. Chickpeas are versatile, so you can add them to many savory or sweet meals and snacks.
Is it healthy to eat a lot of chickpeas? ›
Fiber helps decrease the risk of heart disease by lowering cholesterol levels in the blood. Chickpeas contain no cholesterol. According to a 2016 review , a diet rich in pulses such as chickpeas can help decrease LDL cholesterol, which can benefit heart health.
