Chickpea Salad Recipe

I put together a quick, healthy Best Chickpea Salad that’s ideal for lunch and pairs well with added tuna or salmon.

I always forget how much punch a simple chickpea salad can pack until I eat one. Bright, tangy, slightly crunchy from cherry tomatoes, it’s the kind of bowl that wakes up a sad desk lunch.

I call it my Best Chickpea Salad because it never fails, and it’s easy enough for Lunch Salad Meal Prep when I need something quick and not boring. You’ll find little flavor surprises in every forkful and sometimes I wonder why Ive been buying frozen meals for so long.

There is this one swap I do that changes the whole thing, weird but true I might tell you someday.

Ingredients

• Chickpeas: hearty plant protein lots of fiber keeps you full mild nutty taste
• Red onion: sharp bite, adds crunch and zing holds antioxidants not sweet
• Cucumber: super hydrating low calorie cool crisp texture light refreshing flavor
• Cherry tomatoes: juicy slightly sweet and acidic gives bright color and tang
• Olive oil: healthy fats heart friendly coats everything adds smooth fruity richness
• Lemon and vinegar: tangy acids brighten flavors cut richness adds fresh zip
• Parsley: fresh herb adds green aroma vitamin rich little bit of bite
• Feta: salty creamy bite adds savory tang a little goes a long way
• Tuna or salmon: extra protein omega 3s makes salad heartier and more filling

Ingredient Quantities

• 2 cans (15 oz each) chickpeas
• 1 small red onion finely chopped
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• 1/2 cup fresh parsley chopped
• 1/4 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice (about 1 lemon)
• 1 tablespoon red wine vinegar
• 1 garlic clove, minced
• 1 teaspoon Dijon mustard
• 1/2 teaspoon ground cumin (optional)
• 1 teaspoon kosher salt, or to taste
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup crumbled feta cheese (optional)
• 1 5 oz can tuna or salmon (optional)

How to Make this

1. Drain and rinse both cans of chickpeas, pat them dry with a towel and if you want a smoother texture lightly mash about 1 cup of the chickpeas with the back of a fork, then leave the rest whole.

2. Finely chop the red onion, then dice the English cucumber and red bell pepper, halve the cherry tomatoes and chop the parsley. If the onion is too sharp, rinse it briefly under cold water and drain.

3. Make the dressing: in a jar or small bowl combine 1/4 cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, 1 minced garlic clove, 1 teaspoon Dijon mustard, 1/2 teaspoon ground cumin if using, 1 teaspoon kosher salt and 1/2 teaspoon freshly ground black pepper. Shake or whisk until emulsified, then taste and adjust salt or lemon as needed.

4. In a large bowl combine the drained chickpeas, chopped red onion, cucumber, cherry tomatoes and red pepper.

5. Pour the dressing over the chickpea mixture and toss gently but thoroughly so everything gets coated. Give it a minute so the chickpeas soak up some flavor.

6. Fold in 1/2 cup chopped fresh parsley and 1/4 cup crumbled feta if using. Taste and add more salt, pepper or lemon juice if it needs a lift.

7. If you want protein, drain a 5 oz can of tuna or salmon, flake it with a fork and gently fold it into the salad, or simply place it on top when serving so it stays firmer.

8. Let the salad rest at room temperature for 10 to 15 minutes or chill for 30 minutes to let flavors meld. Taste once more before serving and adjust seasoning.

9. Serve as a lunch on its own, over greens, or with crusty bread. Store leftovers in an airtight container for up to 3 days, add the tuna or salmon just before eating if you want the best texture.

Equipment Needed

1. Can opener (for chickpeas and tuna or salmon)
2. Fine-mesh colander (drain and rinse the cans)
3. Large mixing bowl (to combine salad)
4. Small jar or bowl plus a whisk or fork (for emulsifying the dressing)
5. Chef’s knife (for onion, cucumber, pepper, tomatoes and parsley)
6. Cutting board
7. Measuring cups and spoons (olive oil, lemon, vinegar, mustard, salt, etc.)
8. Fork (to mash about 1 cup of chickpeas and to flake tuna/salmon)
9. Kitchen towel or paper towels (pat chickpeas dry and clean up)

FAQ

Chickpea Salad Recipe Substitutions and Variations

• Chickpeas: swap with cannellini or navy beans, black beans, or cooked green lentils. Cannellini keeps the creamy bite, lentils get softer so the salad is a bit mushier but still good.
• Red onion: use thinly sliced scallions, a small shallot, or sweet yellow onion if you want less bite. Quick pickle the slices in lemon juice to tame sharpness.
• English cucumber: replace with diced zucchini, celery, or jicama for crunch. Zucchini is milder raw, jicama gives a really nice juicy snap.
• Optional feta or tuna: for feta try goat cheese, ricotta salata, or chopped olives for salty tang. For the tuna or salmon try canned white beans, shredded rotisserie chicken, or diced avocado for creaminess.

Pro Tips

– Toast the chickpeas for texture: after you drain and dry them, either toss with a little oil and salt and roast at 425 F for 12 to 15 minutes or fry briefly in a hot skillet until they brown. They get crunchy and add a nice contrast to the soft veggies, but dont burn them or the salad will taste bitter.

– Quick-pickle the onion for less bite and more brightness: thinly slice the red onion and toss with a tablespoon or two of lemon juice or red wine vinegar, let it sit 8 to 10 minutes. It mellows the sharpness and adds a tang that makes the whole salad pop.

– Make the dressing ahead and tweak it slowly: put the lemon, vinegar, mustard and garlic together first then whisk in the oil so it emulsifies better, taste and only then add salt. If it feels too bright add a tiny pinch of sugar or more olive oil. Grating a little lemon zest into the dressing right before serving lifts the flavors even more.

– Assemble smart for best texture and storage: if you plan to eat later keep the dressing separate or at least hold back the cucumber or tuna until right before serving so nothing gets soggy. Also crumble the feta on top at the end so it stays distinct, and give the dressed salad 20 to 30 minutes to meld at room temp for the best flavor.