This healthy chickpea salad is the perfect recipe for a quick BBQ side dish, light lunch, or dinner side. The base of the salad are chickpeas, which are then combined with juicy tomatoes, crisp cucumbers, crunchy bell peppers, and mild red onions. Everything is then tossed in a refreshing homemade vinaigrette. Enjoy this nutritious salad all summer long!
Fourth of July weekend is here! Despite everything going on, I hope everyone is still able to find ways to safely spend time with family and friends. If you need a quick side dish to bring to any outdoor gatherings, this chickpea summer salad is the recipe for you!
Health benefits of chickpeas
Chickpeas, also known as garbanzo beans, are one of the most versatile legumes. They have a mild nutty flavor, and can be used in a variety of dishes. They can be roasted for a crunchy snack, or used to top salads as crunchy chickpeas. Chickpeas can also be blended into a creamy hummus , made into falafel, added to soups and stews, and so much more.
All legumes, (same family as beans, lentils, and peas) are super healthy for us and a perfect way to add more plant based protein to our dishes. They are a healthy substitute for meat, and contain many of the same nutrients with fewer health drawbacks. Compared to meat, legumes are much lower in fat (specifically saturated) and contain no cholesterol (red meat is high in both saturated fat and cholesterol and are linked to heart disease).
Legumes are also nutrient-dense, meaning they are packed with nutrients yet are low in calories. They are also high in protein and fiber which helps us feel satisfied and full longer. According to the USDA, one cup of chickpeas contains about 15 grams of protein and 12 grams of fiber!
Other benefits include:
- Legumes contain complex carbohydrates which are digested slowly, and can help keep blood sugar levels stable.
- Rich in iron, phosphorus, zinc, B vitamins and more.
- Good source of antioxidants (protect our cells from damage)
Adding more legumes to your diet
As you can see there are many health benefits from eating legumes. Here are some ways to incorporate more legumes into your meals:
- Use pureed beans as the base for dips and spreads
- Can add beans to meat based meatballs or burgers. Alternatively, make vegetarian meatballs and burgers out of beans
- Roast chickpeas until crisp and snack on a handful or toss into salads
- Puree beans into soups to thicken
- Add legumes to soups, stews or casseroles
- Add legumes to a stir fry or curry
- Make tacos with legumes for vegetarian tacos or add to ground meat for additional fiber and protein (and it stretches the cost of the meal since beans are inexpensive!)
This chickpea salad is a great way to start incorporating more legumes into your diet. The best part about this salad is it is so easy to make and you can double or triple the batch to meal prep for the week.
Easily make it your own
You can substitute any of the ingredients or add additional vegetables to this recipe. Here are some suggestions:
- Add feta or goat cheese
- Substitute scallions for red onion
- Substitute white beans or kidney beans
- Use roasted red peppers instead of fresh peppers
- Use any fresh herbs you have on hand (dill, basil, parsley, cilantro, thyme)
- Add kalamata olives
- Add diced avocado for a creamy texture
More healthy & delicious salad recipes
Watermelon, Arugula & Feta Salad
Arugula Spring Salad with a Lemon Honey Vinaigrette
Chickpea Salad with Cucumbers & Tomatoes
Ingredients
- 1-15 oz can chickpeas drained & rinsed (or 1 ½ cups cooked dried chickpeas)
- 1 ½ cups cucumber sliced & quartered
- 1 ½ cups cherry or grape tomatoes quartered
- 1 cup bell pepper diced
- ½ small red onion diced small
- ¼ cup fresh parsley chopped small
- 12-15 basil leaves sliced
Dressing
- 3 Tablespoons extra virgin olive oil
- 3 Tablespoons red wine vinegar
- ½ lemon juiced
- 1 teaspoon dijon mustard
- 1 teaspoon garlic powder
- ½ teaspoon ground black pepper
- Pinch of salt to taste
Instructions
- In a medium-large bowl, add all the ingredients for the chickpea salad (chickpeas through basil)
- In a small bowl, add all the dressing ingredients and whisk well to combine. Pour the dressing into the chickpea salad bowl and stir well.
- Cover and place in the refrigerator to marinate for at least an hour before serving. Taste after the hour and adjust seasoning to your liking. The longer it marinates the more the flavors will blend together.
Nutrition Facts
130 Calories, 7 gram fat, 4 gram protein, 14 gram total carbohydrate, 6 gram sugar, 4 gram fiber, 28 mg sodium Notes: I use English cucumbers which are thin skinned and don't have a lot of seeds. If you use a regular thick-skinned cucumber you may want to peel some of the skin. Optional add-ins or substitutes: kalamata olives, sliced celery, feta or goat cheese, roasted red peppers, avocado, other fresh herbs (dill, cilantro, thyme)
I hope everyone has a safe and fun July Fourth weekend! Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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