Chickpea Salad

January 5, 2021

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Chickpea Salad full of Mediterranean flavors that’s super fresh, and quick and easy to prepare. It makes for the perfect healthy lunch entree or a dinner side dish.

Chickpea Salad shown in a serving bowl with wooden serving spoons.

Healthy Chickpea Salad

A new year and a craving for some healthier food like this vegan Chickpea Salad!

You’ll love this simple recipe with its vibrant flavors – which are made by using mostly fresh ingredients.

No cooking required here so it’s perfect for when you need a fast side dish. You can have this ready in 10 minutes!

It’s also very versatile too based on what you have on hand. And you can even include tuna or salmon to make it a heartier main dish.

I’ve listed some ideas below for other things you can include here.

It’s a refreshing recipe that won’t weigh you down and you can feel great about eating!

Close up overhead photo of Chickpea Salad with chickpeas, tomatoes, cucumbers, herbs and onion.

Chickpea Salad Recipe Ingredients

  • Canned chickpeas: “Chickpeas” and “garbanzo beans” are the same thing, look for either labeling. Drain and rinse to remove liquid and excess salt.
  • Cucumber: I prefer to use English cucumber. I think they taste best, they are less watery and they have a thinner, non-waxy skin that doesn’t need to be peeled. But regular garden cucumbers work fine, just peel first.
  • Roma tomatoes: Vine ripened or grape tomatoes will work great here too.
  • Red onion: You can adjust this amount to taste since the flavor can be pretty bold. To reduce some of that harsh bite you can rinse and drain before adding.
  • Parsley: You can include other herbs here along with the parsley such as basil, mint or cilantro. Though if using mint or cilantro omit the Italian seasoning.
  • Extra-virgin olive oil: Use a good quality oil for best flavor.
  • Lemon juice: Stick to fresh lemon juice, the bottled doesn’t taste near as good.
  • Garlic: Preferably use fresh garlic for fresher taste.
  • Italian seasoning: If you don’t have this blend on hand just use 1/2 tsp basil and 1/2 tsp dried oregano.
  • Salt and pepper: Season to taste.

Scroll down for full recipe with print option.
Photo of ingredients used to make chick pea salad. Includes olive oil, chickpeas/garbanzo beans, tomatoes, red onion, parsley, cucumber, garlic and lemon.

How to Make Chickpea Salad

  1. Add chickpeas and veggies to bowl: Add chick peas, cucumber, tomatoes, red onion and parsley to a bowl.
  2. Prepare dressing: Measure out olive oil into a liquid measuring cup, pour in lemon juice, garlic, Italian seasoning and season with salt and pepper to taste.
  3. Combine two mixtures: Pour dressing over mixture in bowl. Toss to evenly coat, season with more salt to taste if needed. Serve within an hour for best results.

Tip: Work to cut ingredients evenly in size for a uniform salad.

How to Store

  • Keep it stored in the refrigerator in an airtight container
  • Don’t let it sit at room temperature very long because it is best served well chilled.

How long does it keep?

It is best the day it is prepared as the salt and dressing will draw moisture from the vegetables but it will still taste good for 2 days.

Collage of two images showing how to make dressing and chickpea salad.

Do canned chickpeas need to be cooked?

No canned chickpeas are already pre-cooked so no cooking is required. They are a great time saver!

Can I use dried chickpeas?

  • Yes. If you have dried chickpeas on hand and are looking to use them up, here is a helpful guide on how to cook them.
  • You’ll need about 1 1/2 cups cooked chickpeas when recipe calls for one (15 oz) can.

Variations

Here you can include other ingredients you may have hand such as:

  • Avocado
  • Bell pepper
  • Canned artichoke hearts
  • Feta cheese
  • Kalamata or black olives
  • Quinoa (prepared)
  • Tuna or salmon (cooked and flaked, or canned)
  • Various herbs

Overhead image of chickpea salad after tossing together.

Serving Suggestions for Pairing

More Refreshing Salads You’ll Love

Chickpea Salad

A super fresh, quick and easy to prepare salad that makes the perfect healthy lunch entree, or a dinner side dish.
Servings: 4
Prep10 minutes

Ingredients

  • 1 (15 oz) can chickpeas, rinsed and drained well
  • 2 cups chopped English cucumber (about 2/3 of 1 medium)
  • 1 1/4 cups chopped Roma tomatoes (about 2)
  • 1/4 cup chopped red onion
  • 3 Tbsp chopped fresh parsley
  • 1/4 cup extra virgin olive oil
  • 2 Tbsp fresh lemon juice
  • 1 1/2 tsp minced garlic
  • 1 tsp Italian seasoning
  • Salt and freshly ground black pepper

Instructions

  • Add chickpeas, cucumber, tomatoes, red onion and parsley to a bowl.
  • Measure out olive oil into a liquid measuring cup, pour in lemon juice, garlic, Italian seasoning and season with salt and pepper to taste.
  • Pour dressing over mixture in bowl. Toss to evenly coat, season with more salt to taste if needed. Salad will taste good for a few days but texturally it's best eaten within a few hours.

Notes

  • Garden cucumbers can be substituted just peel first.
  • Grape tomatoes will work in place of Roma tomatoes (use 1.5 cups).
  • Red wine or white wine vinegar can be substituted for lemon juice.
You could also add one of these options:
  • 1/3 cup feta
  • 1 (5 oz) can tuna in water, well drained
  • 1 avocado, diced
  • 3/4 cup cooked quinoa
  • 1/4 cup sliced Kalamata or black olives
Nutrition Facts
Chickpea Salad
Amount Per Serving
Calories 256 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2g13%
Sodium 263mg11%
Potassium 578mg17%
Carbohydrates 24g8%
Fiber 7g29%
Sugar 5g6%
Protein 7g14%
Vitamin A 1690IU34%
Vitamin C 32mg39%
Calcium 86mg9%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.