This vegan chickpea salad is a healthy and delicious meal with under 500 calories and is prepared with Mediterranean ingredients such as cherry tomatoes, olives, cucumbers, and Italian parsley. Serve this quick, easy, and versatile meal with bread, crackers, and more after tossing it in savory vinaigrette dressing.
Why You’ll Love This Recipe?
- Budget-friendly: This Mediterranean chickpea salad is flavorful and budget-friendly, made with fresh ingredients and light on the wallet.
- Healthy: This dish is rich in vegetables, high in protein, full of fiber, and provides many plant-based nutrients. It also helps you stay full for a longer time.
- Easy: Making chickpea salad is fast and simple, with minimal kitchen prep and effort needed.
- Diet-friendly: This salad is naturally gluten-free, dairy-free, and nut-free, making it suitable for various diets, whether plant-based or not!
Ingredients To Make Chickpea Salad
- Oil: Olive oil forms the base of the vinaigrette dressing, offering rich flavor and texture. Avocado oil is a suitable alternative.
- Red wine vinegar: Adds acidity to balance the oil. Substitute with balsamic, white wine, or apple cider vinegar if you don’t have red wine vinegar
- Spices: Garlic powder enhances flavor while salt and pepper complement the dressing. You can also add oregano, basil, onion powder, or Italian seasoning.
- Chickpeas: Chickpeas, also called garbanzo beans, have a creamy texture and nutty flavor when cooked from scratch. Canned chickpeas are a quicker option. They provide 21g of protein and 14g of fiber per cup, making them a nutrient powerhouse.
- Vegetables: We include chopped cucumbers, cherry tomatoes, red bell pepper, and red onion for a vibrant combination. You can also try different pepper colors, zucchini, celery, shallots, or carrots.
- Kalamata olives: These small yet powerful fruits bring a tangy, savory, and vibrant touch to the salad. Don’t have Kalamata olives? Substitutes: regular black or green olives.
- Cranberries: Dried cranberries’ sweet, tart, chewy quality complements savory ingredients. Consider raisins, dried figs, or sun-dried tomatoes.
- Parsley: Flat-leaf parsley, Italian parsley, adds a clean, herbaceous, slightly peppery flavor. Curly parsley, fresh basil, or oregano can also be used to finish the dish.
How To Make Vegan Chickpea Salad?
Make the dressing
Combine olive oil, garlic, vinegar, salt, and pepper in a mason jar or bowl. Shake, whisk, or stir to blend. Taste and adjust seasonings as needed.
Mix the salad
If chickpeas are canned, drain and rinse them first. In a large bowl, combine chickpeas, bell pepper, cucumber, tomatoes, cranberries, olives, red onion, and parsley. Stir until mixed.
Assemble the salad
Drizzle half of the dressing on top, then gently mix the salad. Add the rest of the dressing and mix once more.
Serve the salad
Enjoy right away, plain or with vegan feta crumbles.
What To Serve With Chickpea Salad
Serve this Mediterranean chickpea salad as a main dish or pair it with these sides:
- Air fryer zucchini: Tender, fresh, and flavorful roasted zucchini coins.
- Air fryer green beans: A healthy choice for all tastes.
- Dairy-free bread: Savor a freshly baked slice with hummus.
- Homemade potato wedges: Golden, crispy, and savory.
Storage & reheating
For any leftover vegan chickpea salad, keep the following storage tips in mind:
- Fridge: If kept in a sealed container, leftovers stay fresh in the refrigerator for up to 5 days. Remember to stir before serving if the ingredients separate.
- Make ahead: We suggest preparing extra salad for the week. Make a double batch, portion into containers, and dress individually.
Tips For Chickpea Salad
- Drain the chickpeas: If you’re using canned chickpeas, make sure to drain and rinse them well to reduce sodium and improve digestibility.
- Chop well: Cut your veggies into small, evenly-sized pieces for easy eating and well-combined salad flavors.
- Adjust the seasonings: As you taste, add herbs and spices gradually to match your liking.
- Let the salad chill: Place the salad in your fridge for a few hours before serving. This allows the ingredients to blend.
FAQs
Chickpeas, rich in protein and fiber, keep you full longer, assisting weight loss.
Yes, chickpeas are high in plant-based protein, making them an excellent choice for vegan diets. Additionally, they are rich in fiber and polyunsaturated fats.
If you decide to mash chickpeas for the recipe, you can keep them in an airtight container in the fridge for up to 4 days.
To determine chickpea freshness, trust your judgment. Discard if you see odd color, smell, or mold.
Recipe Card
VEGAN CHICKPEAS SALAD
Equipment
- Mixing bowl
- Cutting board
- Chef knife
Ingredients
Salad
- 3 cups cooked chickpeas (2 15-ounce cans)
- ½ medium English cucumber, chopped
- 1 large red bell pepper, chopped
- 1 cup cherry tomatoes, halved
- ½ cup pitted Kalamata olives, halved
- ½ cup dried cranberries
- ½ small red onion, diced
- ½ cup flat-leaf parsley, chopped
Dressing
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- ½ tsp garlic powder
- Salt & pepper to taste
Instructions
Make the dressing
- Combine olive oil, garlic, vinegar, salt, and pepper in a mason jar or bowl. Shake, whisk, or stir to blend. Taste and adjust seasonings as needed.
Mix the salad
- If chickpeas are canned, drain and rinse them first. In a large bowl, combine chickpeas, bell pepper, cucumber, tomatoes, cranberries, olives, red onion, and parsley. Stir until mixed.
Assemble the salad
- Drizzle half of the dressing on top, then gently mix the salad. Add the rest of the dressing and mix once more.
- Enjoy right away, plain or with vegan feta crumbles.
Notes
- Drain the chickpeas: If you’re using canned chickpeas, make sure to drain and rinse them well to reduce sodium and improve digestibility.
- Chop well: Cut your veggies into small, evenly-sized pieces for easy eating and well-combined salad flavors.
- Adjust the seasonings: As you taste, add herbs and spices gradually to match your liking.
- Let the salad chill: Place the salad in your fridge for a few hours before serving. This allows the ingredients to blend.