Quick and Super Easy Chickpea Salad Recipe (Mediterranean Salad)

easy chickpea salad

Jump to recipe button

Chickpeas or garbanzos are super healthy so I love using these pods to make this quick and super easy chickpea salad recipe because I can make it in advance, keep it in the fridge and eat whenever I want something light and refreshing.

Disclaimer: This post contains links to an affiliate website or links to an Amazon shop. As an affiliate member, I will earn from qualifying purchases made by you at no additional cost ever. I appreciate the purchase you made. Read my disclosure.

This chickpea salad is so versatile you only need to make the chickpeas the star of this recipe, add different kinds of vegetables or fruits, and rotate to have additional texture, flavor, and taste in the salad.

Chickpeas fall in the family of beans which is known to be a good source of protein. If you want to know more about plant protein check this article: Ultimate Guide to Best Plant Protein Sources.

Canned Chickpeas or Dried 

Since this salad is a quick and super easy chickpea salad, I opted for canned chickpeas which can be used right away after opening the can. But I like mine a little roasted so I pulled out my cast iron pan to cook the chickpeas.

The liquid in the can of chickpeas also known as aquafaba can also be used in your baking or a quick vegan mayo. Here is the recipe for you to try: Aquafaba Mayo

The only downside of using canned chickpeas is that it is soaked with preservatives so please watch your use as it can be high in sodium as well. But I guess in moderation you will be fine or look for better brands.

If you have dried chickpeas:

You have to cook or soak it in advance first before you can add it into your salad recipe.

  1. Soak overnight for about 12 hours and cook the same way you would cook canned chickpeas or
  2. Wash chickpeas to remove any dirt, drain the water, transfer in a pot, filling it more than enough to cover the chickpeas, and boil for a minute or two. Then transfer to a bowl fill with water and soak for an hour.

It may also be cheaper if you buy in bulk and just keep the remaining in the cabinet and prepare whenever you want to.

 

Add more to your salad

  • Celery
  • Arugula
  • Bell pepper
  • Corn
  • Avocado
  • Herbs* Parsley or Cilantro

easy chickpea salad recipe

Quick and Super Easy Chickpea Salad Recipe

Ingredients

  • 1 can or 400g chickpeas
  • 1 medium-size Japanese cucumber
  • 2 cups cherry tomatoes
  • 1 medium-size onion (optional)
  • 1 tbsp lime juice
  • 1/4 tsp pepper
  • 1/2 tsp salt
  • 1 tbsp olive oil (dressing) + 1tbsp for frying
  • 2 tbsp apple cider vinegar
  • 1 tsp sugar (optional)

Instructions

  • Open a can of chickpeas you can keep and transfer the liquid to make some mayo. Wash and dry the chickpeas. Remove any loose skin.
  • Heat pan with oil, stir fry chickpeas adding a little salt and pepper to taste ( according to your preference) for about 3-5 minutes.
  • Once done, transfer in a bowl and let it cool.
  • Prepare cherry tomatoes, wash and set aside. * I like removing the tiny seeds in it so I cut them in half.
  • Wash and peel cucumber cut into small pieces and you can remove the seeds then set aside.
  • Peel onion and chop and set aside.
  • In a small bowl, create the dressing. Combine olive oil, apple cider vinegar, salt, sugar, lime, and pepper. Mix well. Adjust taste.
  • In a large bowl mix all vegetables and pour the dressing. Mix well.
  • Add chickpeas on top and mix again.
  • Keep in the fridge for 1-2 hrs before serving.
  • Serve and enjoy.

9141 7317919141

Notes

  • For the salad, red onion is preferred but you can also use white or yellow onion.
  • Since chickpeas in the can are already cooked you can use it right away and skip the frying part.
  • Removing the skin of the cucumber is optional. I like leaving mine with some skin. Just wash thoroughly.
  • You can also use lemon instead of lime.
  • For leftovers, transfer to an airtight container and place in the fridge. Do note that it may create moisture from the chopped veggies. It is best to consume after making or pour only a portion of the dressing to keep veggies fresher.

Nutrition

This super easy chickpea salad recipe can yield up to 3 servings with 140 calories per serving. Total Fat 9.8g | Saturated Fat 1.4g | Cholesterol 0mg | Sodium 400mg | Total Carbohydrate 13.5g | Dietary Fiber 2.8g | Total Sugars 7.9g | Protein 2.2g | Vitamin D 0mcg | Calcium 39mg | Iron 1mg | Potassium 502mg

Nutrition calculation is based on using an online calculator (verywellfit) and for reference use only.

 

 

easy chickpea salad recipe

Quick and Easy Chickpea Salad Recipe

A light and refreshing chickpea salad recipe loaded with nutrients, minerals and protein.
Prep Time 15 mins
Cook Time 5 mins
Total Time 20 mins
Course Salad
Cuisine Mediterranean
Servings 3
Calories 140 kcal

Equipment

  • 1 large bowl
  • 1 small bowl
  • chopping board
  • measuring spoons
  • knife
  • pan for roasting chickpeas

Ingredients
  

  • 1 can or 400g chickpeas
  • 1 medium-size Japanese cucumber
  • 2 cups cherry tomatoes
  • 1 medium-size onion (optional)
  • 1 tbsp lime juice
  • 1/4 tsp pepper
  • 1/2 tsp salt
  • 1 tbsp olive oil (dressing + 1tbsp for frying)
  • 2 tbsp apple cider vinegar
  • 1 tsp sugar (optional)

Instructions
 

  • Open a can of chickpeas you can keep and transfer the liquid to make some mayo. Wash and dry the chickpeas. Remove any loose skin.
  • Heat pan with oil, stir fry chickpeas adding a little salt and pepper to taste ( according to your preference) for about 3-5 minutes.
  • Once done, transfer in a bowl and let it cool.
  • Prepare cherry tomatoes, wash and set aside. * I like removing the tiny seeds in it so I cut them in half.
  • Wash and peel cucumber cut into small pieces and you can remove the seeds then set aside.
  • Peel onion and chop and set aside.
  • In a small bowl, create the dressing. Combine olive oil, apple cider vinegar, salt, sugar, lime, and pepper. Mix well. Adjust taste.
  • In a large bowl mix all vegetables and pour the dressing. Mix well.
  • Add chickpeas on top and mix again.
  • Keep in the fridge for 1-2 hrs before serving.
  • Serve and enjoy.

Video

Notes

  • For the salad, red onion is preferred but you can also use white or yellow onion.
  • Since chickpeas in the can are already cooked you can use it right away and skip the frying part.
  • Removing the skin of the cucumber is optional. I like leaving mine with some skin. Just wash thoroughly.
  • You can also use lemon instead of lime.
  • For leftovers, transfer to an airtight container and place in the fridge. Do note that it may create moisture from the chopped veggies. It is best to consume after making or pour only a portion of the dressing to keep veggies fresher.
 
Nutrition
This super easy chickpea salad recipe can yield up to 3 servings with 140 calories per serving. Total Fat 9.8g | Saturated Fat 1.4g | Cholesterol 0mg | Sodium 400mg | Total Carbohydrate 13.5g | Dietary Fiber 2.8g | Total Sugars 7.9g | Protein 2.2g | Vitamin D 0mcg | Calcium 39mg | Iron 1mg | Potassium 502mg
Nutrition calculation is based on using an online calculator (verywellfit) and for reference use only.
 
 
Did you try this easy chickpea salad recipe? Snap a photo and tag me on Instagram @therunningbaker24 and #therunningbaker24
Keyword chickpeas, salad

Other Recipes and Articles

 

Super easy chickpea salad recipe

Nutrition Label Embed 1082485373 d107c001b96d4392a5d69858b65e6667

5e6ade4959e67

Published by sheispoweredbyplants

Hi there, I'm Jeannie owner of therunningbaker24dotcom. I'm a runner and I love to make dairy-free and vegan meals and desserts. My passion is to share recipes that don't use animal products or its by-products.

4 thoughts on “Quick and Super Easy Chickpea Salad Recipe (Mediterranean Salad)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating