I made my Best Chickpea Salad, a healthy, easy, bright and flavorful bowl that’s quick to make and reveals a surprising twist when you add tuna or salmon.

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I make this Chickpea Salad when I need lunch that actually brightens my day instead of being boring. Chickpeas meet crunchy cucumber and little pops of tomato in my head, and its brightness keeps surprising me.

Sometimes I eat it plain, sometimes with tuna for extra heft, and either way it never feels fussy. The flavors snap, the textures keep you guessing, and it’s one of those bowls that somehow feels both light and filling.

If you want something fresh that won’t waste your time, this is the Best Chickpea Salad I keep coming back to.

Ingredients

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Chickpeas: High in protein and fiber, filling, adds nutty texture and mild earthiness.
Cucumber: Crisp, mostly water, low calorie, refreshing, balances salad with cool mild crunch.
Cherry tomatoes: Juicy sweet and tangy, give vitamin C and bright acidic pop.
Red bell pepper: Sweet crunchy, rich in vitamin A and C, colorful and vibrant.
Parsley: And fresh herb, adds grassy brightness, some vitamin K and antioxidants.
Kalamata olives: Salty briny bite, adds healthy monounsaturated fats and savory depth.
Feta cheese: Tangy slightly salty, brings creaminess and calcium, its optional but tasty.
Avocado: Creamy, rich in heart healthy fats and fiber, it makes salad silkier.

Ingredient Quantities

2 (15-ounce) cans chickpeas, about 3 cups

1 med cucumber (about 1 to 1 1/2 cups)

1 cup cherry tomatoes (about 150 g)

1 medium red bell pepper (about 1 cup)

1/4 cup red onion, you can use a bit more if you like

1/2 cup fresh parsley, loosely packed

1/4 cup fresh cilantro or dill, optional

1/3 cup Kalamata or black olives, pitted

1/2 cup crumbled feta cheese, optional

3 tbsp extra virgin olive oil

2 tbsp fresh lemon juice (about 1 lemon)

1 tbsp red wine vinegar or apple cider vinegar

1 tsp Dijon mustard

1 small garlic clove, optional

1/2 tsp ground cumin, optional

1 tsp honey or maple syrup, optional

3/4 tsp kosher salt (adjust to taste)

1/4 tsp freshly ground black pepper

1 ripe avocado, optional

1 can tuna or salmon, optional for extra protein

How to Make this

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1. Drain and rinse 2 (15-ounce) cans chickpeas (about 3 cups), shake off extra water and pat dry with a towel; rub some between your hands to remove loose skins if you want a smoother texture, or lightly smash a handful with a fork for contrast.

2. Chop 1 medium cucumber (1 to 1 1/2 cups), halve 1 cup cherry tomatoes, dice 1 medium red bell pepper (about 1 cup), thinly slice 1/4 cup red onion, chop 1/2 cup loosely packed parsley and 1/4 cup cilantro or dill if using, pit and slice 1/3 cup Kalamata or black olives, and crumble 1/2 cup feta if using.

3. Make the dressing: whisk together 3 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice (about 1 lemon), 1 tbsp red wine or apple cider vinegar, 1 tsp Dijon mustard, 1 small minced garlic clove (optional), 1/2 tsp ground cumin (optional), 1 tsp honey or maple syrup (optional), 3/4 tsp kosher salt and 1/4 tsp freshly ground black pepper. Taste and adjust for brightness or salt.

4. In a large bowl combine the chickpeas, all chopped vegetables, herbs, olives and feta. Pour the dressing over and toss gently until everything is coated.

5. If you want creamier bites add 1 ripe avocado just before serving: dice and toss with a little lemon juice to stop browning, or mash half into the salad for a creamier texture.

6. To add protein fold in 1 drained can of tuna or salmon, flaking it with a fork and folding gently so it doesn’t fall apart too much. If you’re meal prepping keep the fish separate until ready to eat.

7. Let the salad sit 10 to 15 minutes at room temperature so the flavors meld, or chill for up to an hour for an even brighter taste. Re-taste and tweak salt, lemon or honey if needed.

8. Quick hacks: if you like crunch dry the drained chickpeas in a hot skillet for 4 to 6 minutes with a little oil before mixing; reserve a tablespoon of dressing for later if you plan to store leftovers so it doesn’t get soggy.

9. Storage and serving: serve over greens, with crusty bread, or stuffed into a pita. Keeps 3 to 4 days in the fridge without avocado and fish; add those fresh just before eating.

Equipment Needed

1. Can opener (or skip if your cans have pull tabs)
2. Fine mesh colander or sieve for draining and rinsing chickpeas
3. Large mixing bowl to toss everything in
4. Cutting board and a sharp chef’s knife
5. Measuring spoons and a 1/4 or 1/3 cup measure for oil and lemon
6. Whisk or fork to make the dressing and taste as you go
7. Kitchen towel or paper towels to pat chickpeas dry and remove skins
8. Mixing spoon, tongs, or spatula for gentle tossing
9. Small skillet and spatula if you want to dry-toast the chickpeas for crunch (optional)

FAQ

Q: Can I use dried chickpeas instead of canned? A: Yes, you can, but plan ahead. Soak overnight then simmer 1 to 1 1/2 hours till tender or pressure cook about 20 to 30 minutes. Canned is easiest, just rinse and drain well to remove canned salt and starch.

Q: How long will the salad keep in the fridge? A: Stored in an airtight container it's good 3-4 days without avocado or fish. If you add avocado eat within 24 hours, and if you add tuna or salmon try to finish in 1-2 days.

Q: Can I make it ahead of time? A: Definitely, make the chickpeas, chop the veggies and mix the dressing a few hours or even the night before. Keep avocado and feta separate until serving, and know that the veggies will soften more the longer it sits.

Q: How do I stop the avocado from turning brown? A: Toss avocado with a squeeze of lemon right after cutting and add it just before serving, or leave the pit in big chunks until you serve. Cover the salad tightly with plastic also helps slow browning.

Q: What if it tastes bland or too tangy? A: Taste and adjust salt or acid: add a pinch more kosher salt if bland, or more lemon/vinegar if it needs brightness. If it's too sharp add a little honey or maple syrup to balance it out.

Q: How can I make it vegan or add more protein? A: For vegan skip the feta and use maple syrup instead of honey. For extra protein add canned tuna or salmon, grilled chicken, or toss in cooked quinoa or roasted chickpeas for crunch and heft.

Chickpea Salad Recipe Substitutions and Variations

Chickpeas (2 cans)
- Cooked cannellini or navy beans – similar texture and mild flavor
- Black beans or kidney beans – earthier, good if you want a Southwest vibe
- Cooked green lentils – hold their shape and add a nice bite
- Edamame – bright color and a fresh, nutty boost
Cucumber (1 med)
- Zucchini, thinly sliced and lightly salted – same crunch when raw
- Celery – more crunch and a clean, fresh taste
- Jicama – super crisp and not watery, great if you want extra crunch
- Radishes – peppery and crunchy, gives a sharp bite
Feta cheese (1/2 cup)
- Goat cheese – tangy and creamy, crumbles well
- Queso fresco or cotija – milder and less salty
- Ricotta salata – crumbly but softer flavor than feta
- Skip cheese and toss in toasted nuts or nutritional yeast for a vegan option
Kalamata or black olives (1/3 cup)
- Capers – little briny pops, use less cause theyre salty
- Roasted red peppers – sweet and smoky, no brine
- Sun dried tomatoes in oil – chewy, tangy and rich
- Pitted green olives or chopped pickles – bright and tangy alternative

Pro Tips

1) Dry and texture trick: pat the chickpeas really dry then rub a few between your hands to loosen the skins, or smash a handful for creamier bites. Or if you want crunch, toss the drained chickpeas in a hot skillet with a little oil till they color up. They change the whole salad, so decide crunchy or silky before you mix.

2) Dressing control: always taste the dressing and tweak for brightness or salt. Make a bit less than you think you need and add more as you toss so it doesnt get soggy. If you plan to store leftovers, save a tablespoon of dressing to refresh it later.

3) Add creamy/fishy things last: avocado and canned fish are best added right before eating so the avocado doesnt brown and the fish doesnt fall apart. If youre meal prepping, keep them separate and fold in when you eat.

4) Let it rest, but not forever: give the salad 10 to 15 minutes at room temp so flavors meld, or chill briefly for a brighter taste. After that check and adjust salt, lemon or sweetness one more time because things mellow as they sit.

Chickpea Salad Recipe

Recipe by Dan Coroni

0.0 from 0 votes

I made my Best Chickpea Salad, a healthy, easy, bright and flavorful bowl that's quick to make and reveals a surprising twist when you add tuna or salmon.

Servings

servings

Calories

272

kcal

Equipment: 1. Can opener (or skip if your cans have pull tabs)
2. Fine mesh colander or sieve for draining and rinsing chickpeas
3. Large mixing bowl to toss everything in
4. Cutting board and a sharp chef’s knife
5. Measuring spoons and a 1/4 or 1/3 cup measure for oil and lemon
6. Whisk or fork to make the dressing and taste as you go
7. Kitchen towel or paper towels to pat chickpeas dry and remove skins
8. Mixing spoon, tongs, or spatula for gentle tossing
9. Small skillet and spatula if you want to dry-toast the chickpeas for crunch (optional)

Ingredients

2 (15-ounce) cans chickpeas, about 3 cups
1 med cucumber (about 1 to 1 1/2 cups)
1 cup cherry tomatoes (about 150 g)
1 medium red bell pepper (about 1 cup)
1/4 cup red onion, you can use a bit more if you like
1/2 cup fresh parsley, loosely packed
1/4 cup fresh cilantro or dill, optional
1/3 cup Kalamata or black olives, pitted
1/2 cup crumbled feta cheese, optional
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice (about 1 lemon)
1 tbsp red wine vinegar or apple cider vinegar
1 tsp Dijon mustard
1 small garlic clove, optional
1/2 tsp ground cumin, optional
1 tsp honey or maple syrup, optional
3/4 tsp kosher salt (adjust to taste)
1/4 tsp freshly ground black pepper
1 ripe avocado, optional
1 can tuna or salmon, optional for extra protein

Directions

Drain and rinse 2 (15-ounce) cans chickpeas (about 3 cups), shake off extra water and pat dry with a towel; rub some between your hands to remove loose skins if you want a smoother texture, or lightly smash a handful with a fork for contrast.
Chop 1 medium cucumber (1 to 1 1/2 cups), halve 1 cup cherry tomatoes, dice 1 medium red bell pepper (about 1 cup), thinly slice 1/4 cup red onion, chop 1/2 cup loosely packed parsley and 1/4 cup cilantro or dill if using, pit and slice 1/3 cup Kalamata or black olives, and crumble 1/2 cup feta if using.
Make the dressing: whisk together 3 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice (about 1 lemon), 1 tbsp red wine or apple cider vinegar, 1 tsp Dijon mustard, 1 small minced garlic clove (optional), 1/2 tsp ground cumin (optional), 1 tsp honey or maple syrup (optional), 3/4 tsp kosher salt and 1/4 tsp freshly ground black pepper. Taste and adjust for brightness or salt.
In a large bowl combine the chickpeas, all chopped vegetables, herbs, olives and feta. Pour the dressing over and toss gently until everything is coated.
If you want creamier bites add 1 ripe avocado just before serving: dice and toss with a little lemon juice to stop browning, or mash half into the salad for a creamier texture.
To add protein fold in 1 drained can of tuna or salmon, flaking it with a fork and folding gently so it doesn’t fall apart too much. If you’re meal prepping keep the fish separate until ready to eat.
Let the salad sit 10 to 15 minutes at room temperature so the flavors meld, or chill for up to an hour for an even brighter taste. Re-taste and tweak salt, lemon or honey if needed.
Quick hacks: if you like crunch dry the drained chickpeas in a hot skillet for 4 to 6 minutes with a little oil before mixing; reserve a tablespoon of dressing for later if you plan to store leftovers so it doesn’t get soggy.
Storage and serving: serve over greens, with crusty bread, or stuffed into a pita. Keeps 3 to 4 days in the fridge without avocado and fish; add those fresh just before eating.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.