Nothing beats the fresh, zesty vibes of this chickpea salad—the kind of dish that feels like sunshine in a bowl, perfect for a quick lunch or a casual gathering with friends.
I love crafting dishes that are both delicious and nourishing, and this chickpea salad is no exception. Packed with protein-rich chickpeas, refreshing cucumber, and vibrant cherry tomatoes, this salad is a nutrient-dense delight.
I personally enjoy adding a sprinkle of fresh mint and parsley for an aromatic twist.
Chickpea Salad Recipe Ingredients
- Chickpeas: Packed with protein and dietary fiber, they add a nutty flavor.
- Cucumber: Refreshing and hydrating, low in calories, adds crunch.
- Cherry Tomatoes: Juicy and sweet, rich in vitamins A and C.
- Red Onion: Adds a mild spice and crunch, source of antioxidants.
- Parsley: Fresh and peppery, full of vitamin K, enhances flavor.
- Mint: Brightens with a fresh aroma, aids digestion.
- Feta Cheese: Salty, creamy, provides calcium and protein (optional).
- Olive Oil: Heart-healthy fats, enhances texture, and flavor.
- Lemon Juice: Adds tangy brightness, rich in vitamin C.
Chickpea Salad Recipe Ingredient Quantities
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
How to Make this Chickpea Salad Recipe
1. In a large mixing bowl, combine the drained and rinsed chickpeas, diced cucumber, halved cherry tomatoes, and finely chopped red onion.
2. Add the chopped fresh parsley and fresh mint to the bowl.
3. If using, gently fold in the crumbled feta cheese.
4. In a small bowl, whisk together the olive oil, lemon juice, and minced garlic to create the dressing.
5. Pour the dressing over the chickpea and vegetable mixture.
6. Season the salad with salt and pepper to taste.
7. Toss all the ingredients together until well combined and evenly coated with the dressing.
8. Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld.
9. Before serving, taste the salad and adjust the seasoning with more salt, pepper, or lemon juice if necessary.
10. Serve chilled or at room temperature, garnished with additional parsley or mint if desired. Enjoy!
Chickpea Salad Recipe Equipment Needed
1. Large mixing bowl
2. Small bowl
3. Whisk
4. Cutting board
5. Chef’s knife
6. Can opener (if needed for the chickpeas)
7. Measuring cups and spoons
8. Mixing spoon or spatula
9. Plastic wrap or bowl cover for refrigeration
FAQ
- Can I use dried chickpeas instead of canned? Yes, simply soak and cook the dried chickpeas beforehand until they’re tender.
- How long will the salad stay fresh? The salad can be stored in the refrigerator for up to 3 days in an airtight container.
- Is there a substitute for feta cheese? You can use goat cheese or leave it out for a dairy-free option.
- What can I add for extra protein? Grilled chicken or quinoa would be excellent additions.
- How can I make the dressing creamier? Add a tablespoon of Greek yogurt to the dressing for a creamy texture.
- Can I use another herb instead of mint? Basil or cilantro can be great alternatives to mint.
- Is there a way to make it spicier? Add a pinch of red pepper flakes or a diced jalapeño for added heat.
Chickpea Salad Recipe Substitutions and Variations
- Instead of canned chickpeas, use 1.5 cups cooked dried chickpeas.
- Substitute the cucumber with zucchini or bell pepper for a different crunch.
- Swap cherry tomatoes with grape tomatoes or diced regular tomatoes.
- Replace red onion with green onions or shallots for a milder flavor.
- Use cilantro in place of parsley for a different herbal note.
- For a dairy-free option, omit the feta cheese or use a vegan cheese alternative.
Pro Tips
1. Enhance the Flavor with Roasting: For an added depth of flavor, try roasting the chickpeas before adding them to the salad. Toss the drained chickpeas with a bit of olive oil, salt, and pepper, then roast in the oven at 400°F (200°C) for about 15–20 minutes until crispy. This will add a delightful crunch and slightly nutty taste to your salad.
2. Perfecting the Texture of Onions: To mellow the sharp taste of raw red onions, soak the finely chopped onions in cold water for about 10 minutes before adding them to the salad. Drain well and pat dry before combining with the other ingredients.
3. Customize the Herbs: If you’re not a fan of mint or parsley, or want to add more aromatic complexity, consider substituting or adding other fresh herbs like basil, dill, or cilantro based on your preference.
4. Infuse the Dressing: For a more intense garlic flavor in the dressing, allow the minced garlic to sit in the lemon juice for a few minutes before whisking in the olive oil. This will subtly mellow and enhance the garlic’s aroma and flavor.
5. Upgrade with Texture Contrast: Add extra crunch by tossing in a handful of toasted pine nuts, slivered almonds, or sunflower seeds right before serving. This will provide a delightful contrast to the soft textures in the salad.
Chickpea Salad Recipe
My favorite Chickpea Salad Recipe
Equipment Needed:
1. Large mixing bowl
2. Small bowl
3. Whisk
4. Cutting board
5. Chef’s knife
6. Can opener (if needed for the chickpeas)
7. Measuring cups and spoons
8. Mixing spoon or spatula
9. Plastic wrap or bowl cover for refrigeration
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
1. In a large mixing bowl, combine the drained and rinsed chickpeas, diced cucumber, halved cherry tomatoes, and finely chopped red onion.
2. Add the chopped fresh parsley and fresh mint to the bowl.
3. If using, gently fold in the crumbled feta cheese.
4. In a small bowl, whisk together the olive oil, lemon juice, and minced garlic to create the dressing.
5. Pour the dressing over the chickpea and vegetable mixture.
6. Season the salad with salt and pepper to taste.
7. Toss all the ingredients together until well combined and evenly coated with the dressing.
8. Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld.
9. Before serving, taste the salad and adjust the seasoning with more salt, pepper, or lemon juice if necessary.
10. Serve chilled or at room temperature, garnished with additional parsley or mint if desired. Enjoy!
