A vibrant, crunchy chickpea salad bursting with Mediterranean flavors. This protein-rich dish is filled with crisp vegetables, fresh herbs, and a zesty lemon dressing—perfect for meal prep, light lunches, or as a colorful side at your next gathering.
Why You’ll Love This Recipe
This Refreshing Chickpea Salad is an easy and nutritious dish that combines crunchy vegetables with protein-packed chickpeas, making it a satisfying and refreshing option for any meal. The lemony dressing adds a tangy kick that complements the crisp veggies and earthy chickpeas perfectly. Whether you’re looking for a healthy lunch, a meal prep option, or a side dish to bring to a gathering, this salad fits the bill. It’s not only full of fresh Mediterranean flavors, but it’s also vegan, gluten-free, and packed with fiber and vitamins!
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 red bell pepper, chopped
- 1/2 orange bell pepper, chopped
- 1 small red onion, finely diced
- 1 carrot, peeled and finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh mint or cilantro (optional)
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp lemon juice (freshly squeezed)
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- Salt and black pepper, to taste
Directions
- In a large mixing bowl, combine the chickpeas, tomatoes, cucumber, bell peppers, red onion, carrot, and herbs.
- In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Let the salad sit for 10–15 minutes before serving to allow the flavors to meld. Serve chilled or at room temperature.
Servings and timing
- Servings: 4
- Prep time: 15 minutes
- Cooking time: 0 minutes
- Total time: 15 minutes
- Calories: 210 kcal per serving
Variations
- Add more protein: Include grilled chicken, tofu, or quinoa to make the salad more filling.
- Spicy: Add a chopped jalapeño or red pepper flakes to the dressing for an extra kick.
- Herb options: Feel free to swap the parsley and mint with basil, oregano, or dill for different flavor profiles.
- Nutty twist: Top with toasted pine nuts, sunflower seeds, or slivered almonds for added crunch.
- For extra sweetness: Add some diced apple or pomegranate seeds for a touch of sweetness.
Storage/Reheating
This salad can be stored in an airtight container in the refrigerator for up to 3 days. The salad is best served fresh, but it will still taste great after marinating in the dressing for a day or two. It does not need to be reheated and can be enjoyed cold or at room temperature.
FAQs
Can I use dried chickpeas instead of canned?
Yes, you can use cooked dried chickpeas. Just make sure they are properly cooked and tender before adding them to the salad.
Can I make the salad ahead of time?
Yes, this salad can be made ahead of time. Just let it sit in the fridge for at least 10-15 minutes before serving to allow the flavors to meld.
Is this salad gluten-free?
Yes, this chickpea salad is naturally gluten-free.
Can I add more vegetables to this salad?
Absolutely! You can add other vegetables like radishes, olives, or even roasted sweet potatoes for additional flavor and texture.
How long does this salad last in the fridge?
This salad will last for up to 3 days in the fridge, though it’s best enjoyed within the first 1-2 days for maximum freshness.
Can I make this salad oil-free?
Yes, you can make the salad oil-free by substituting the olive oil with a splash of lemon juice or vinegar, or using a low-fat dressing alternative.
Is this salad vegan?
Yes, this salad is vegan and can be made gluten-free as well.
Can I use bottled lemon juice for the dressing?
Fresh lemon juice is recommended for the best flavor, but bottled lemon juice can be used in a pinch.
What can I use instead of Dijon mustard?
You can substitute Dijon mustard with yellow mustard or omit it entirely for a milder flavor.
Can I make this salad spicy?
Yes, you can add chili flakes or a chopped chili pepper to the dressing to give it some heat.
Conclusion
This Refreshing Chickpea Salad is the perfect combination of crunchy veggies, protein-rich chickpeas, and a zesty lemon dressing. It’s light, vibrant, and incredibly versatile, making it a great choice for meal prep, light lunches, or as a colorful side dish. With its Mediterranean flavors and high nutritional value, it’s a salad that will brighten up any meal and keep you feeling nourished!
Refreshing Chickpea Salad
A vibrant, crunchy chickpea salad bursting with Mediterranean flavors. This protein-rich dish is filled with crisp vegetables, fresh herbs, and a zesty lemon dressing—perfect for meal prep, light lunches, or as a colorful side at your next gathering.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: No-cook
- Cuisine: Mediterranean, Healthy
- Diet: Vegan
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 red bell pepper, chopped
- 1/2 orange bell pepper, chopped
- 1 small red onion, finely diced
- 1 carrot, peeled and finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh mint or cilantro (optional)
- For the Dressing:
- 3 tbsp olive oil
- 2 tbsp lemon juice (freshly squeezed)
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- Salt and black pepper, to taste
Instructions
- In a large mixing bowl, combine chickpeas, tomatoes, cucumber, bell peppers, red onion, carrot, and herbs.
- In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Let sit for 10–15 minutes before serving to allow the flavors to meld. Serve chilled or at room temperature.
Notes
- For a lighter option, you can reduce the olive oil or substitute with an oil-free dressing.
- Feel free to add other vegetables or even some feta cheese for extra flavor.
- If you prefer a spicier kick, add a pinch of red pepper flakes to the dressing.
Nutrition
- Serving Size: 1 serving
- Calories: 210 kcal
- Sugar: 6g
- Sodium: 300mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 6g
- Protein: 6g
- Cholesterol: 0mg