20-Minute Healthy Chickpea Salad
A fresh, protein-rich chickpea salad tossed with crisp vegetables, tangy pickled onions, and a zesty lemon-herb dressing. Perfect for quick lunches, easy meal prep, or a light, satisfying side dish.
Equipment
- 1 Large mixing bowl
- 1 Whisk
- 1 Cutting board
- 1 Chef’s knife
- Measuring spoons and cups
Ingredients
- 2 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 garlic clove grated
- 1 tsp Dijon mustard
- 1 tsp sea salt
- Freshly ground black pepper to taste
- 3 cups cooked chickpeas drained and rinsed
- 2 cups yellow and red grape tomatoes halved
- ½ English cucumber diced
- ½ cup pickled red onions
- ½ cup kalamata olives pitted and halved
- ½ cup fresh parsley chopped
- ¼ cup fresh dill chopped
- ¼ cup fresh mint chopped, plus whole leaves for garnish
Instructions
- Prepare the Lemon-Herb Dressing: In a large mixing bowl, start by making the dressing. Combine 2 tablespoons of extra-virgin olive oil with 2 tablespoons of freshly squeezed lemon juice. Add 1 grated garlic clove and 1 teaspoon of Dijon mustard for a subtle tang. Season with 1 teaspoon of sea salt and a few grinds of freshly ground black pepper. Whisk the mixture vigorously until it becomes smooth, slightly thickened, and well-emulsified, creating a bright, zesty dressing that will coat the salad evenly.
- Prepare the Chickpeas: If using canned chickpeas, drain them thoroughly and rinse under cold running water to remove excess sodium and starch. Pat them dry lightly with a paper towel to prevent excess water from diluting the dressing. Add 3 cups of chickpeas to the bowl with the dressing and toss gently to ensure each bean is evenly coated, allowing them to absorb some of the tangy lemon flavor.
- Prepare the Fresh Vegetables: Next, focus on the fresh vegetables. Take 2 cups of mixed yellow and red grape tomatoes and slice them in half to release their juices. Dice ½ of an English cucumber into small, bite-sized pieces. Add these vegetables to the chickpeas and toss gently, ensuring the mixture is evenly distributed. These vegetables add refreshing crunch and natural sweetness to balance the dressing.
- Add the Pickled Red Onions and Olives: Incorporate ½ cup of pickled red onions for a tangy, slightly sweet bite that contrasts beautifully with the creamy chickpeas. Add ½ cup of pitted and halved kalamata olives for a briny, savory depth of flavor. Carefully fold these ingredients into the salad, taking care not to crush the tomatoes or mash the chickpeas. The olives and pickled onions provide a Mediterranean flair that enhances every bite.
- Add Fresh Herbs: Chop ½ cup of fresh parsley, ¼ cup of fresh dill, and ¼ cup of fresh mint. Sprinkle these herbs over the salad and gently toss again to combine. The fresh herbs add vibrant color, bright aroma, and layers of flavor, turning a simple chickpea salad into a gourmet dish. Reserve a few whole mint leaves to use as garnish at the end.
- Adjust Seasoning and Toss Thoroughly: Taste the salad carefully and adjust the seasoning as needed. You may want to add a pinch more sea salt, an extra squeeze of lemon juice, or a few more grinds of black pepper depending on your preference. Once seasoned, toss the salad gently but thoroughly one final time to ensure every chickpea and vegetable piece is evenly coated with dressing and herbs.
- Garnish and Serve: Transfer the chickpea salad to a serving bowl or platter. Garnish with the reserved whole mint leaves for a fresh, visually appealing finish. Serve immediately for a crisp, refreshing salad, or cover and refrigerate for 30–60 minutes to allow the flavors to meld for a slightly more robust taste. This salad pairs beautifully with grilled meats, flatbreads, or as a standalone meal for a nutritious, satisfying lunch.
Notes
- Use canned or freshly cooked chickpeas; just ensure they are well-drained and rinsed.
- Pickled red onions add a tangy crunch, but plain red onions can be used as an alternative.
- Fresh herbs like parsley, dill, and mint elevate flavor; don’t skip them.
- Adjust seasoning to taste, especially salt and lemon juice, as freshness and ripeness of ingredients vary.
- This salad is best served fresh but can be refrigerated for a few hours to allow flavors to meld.
- Optional additions: feta cheese, roasted red peppers, or toasted nuts for extra texture and richness.
- Serve chilled or at room temperature for maximum flavor.
