One-Bowl Chickpea Salad Perfect for Meal Prep
Chickpea Salad is a simple one-bowl salad that’s perfect as a side dish and holds up well for meal prep and lunches. It’s loaded with crisp veggies and tossed in an easy red wine vinaigrette.
Flavor: Bright lemon and red wine vinegar, fresh parsley, and subtle warm notes from cumin.
Skill Level: Easy chop and toss salad with a simple pantry dressing.
Budget Tip: Dried chickpeas can be cheaper than canned. First, soak them overnight, then cook in the Instant Pot or on the stovetop until tender.
Serving Suggestion: Serve it alongside oven-baked chicken, tucked into a pita, or piled over greens for an easy lunch.
Simple Ingredients, Big Flavor
Chickpeas/Garbanzo Beans: Canned chickpeas are precooked, making this salad come together quickly. Just rinse and drain well so the dressing clings.
Cucumbers: English, Persian, or baby cucumbers stay crisp longer and don’t require peeling. If using regular cucumbers, peel and scoop out the seeds to prevent a watery salad.
Tomatoes: Grape or cherry tomatoes hold their shape well. Roma tomatoes should be seeded first so the salad doesn’t get diluted.
Bell Peppers: Green bell peppers add crunch and flavor. Use red or yellow bell peppers for a sweeter flavor.
Parsley: Parsley adds a lot of flavor. Try replacing with other fresh herbs like cilantro or dill.
The dressing is simple, so the flavor of the oil comes through. Use a mild extra-virgin olive oil for a softer taste, or a more robust extra-virgin if you like a peppery finish. Avocado oil works too if you prefer something neutral.
Variations
Make it Heartier: Add quinoa, farro, or orzo pasta to make it extra hearty.
Greek-Style Twist: Try adding kalamata olives or a bit of tangy feta cheese or goat cheese for a Greek salad twist.
Add a Protein Topper: Try adding grilled or baked chicken for a more filling main dish.
How to Make Chickpea Salad
Add the salad ingredients and rinsed chickpeas to a large bowl (full recipe below).
Drizzle with oil, vinegar, and seasonings. Toss to combine.
Chill, then top with optional avocado before serving.
If you’re making this for batch cooking or make-ahead meals, add the avocado just before serving so that it stays firm and doesn’t brown as fast.
Soak diced red onion in cold water, then drain well for a milder flavor.
If the salad looks watery after chilling, pour off excess liquid, then toss again and add a squeeze of lemon or a splash of vinegar to brighten it back up.
I keep the dressing nice and light with a simple mixture of red wine vinegar and olive oil, with a hint of seasoning.
Keep it Fresh for Days
Refrigerate: Store in an airtight container for up to 5 days for best quality.
With avocado: Best within 2 days; or, leave the avocado out and add it fresh as a topping just before serving.
Freezing is not recommended.
Make Ahead Lunch Favorites
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Prep Time 20 minutes minutesCook Time 5 minutes minutesChill Time 1 hour hourTotal Time 1 hour hour 25 minutes minutes
In a medium bowl, combine tomatoes, cucumber, chickpeas, bell pepper, parsley, and red onion.Add the olive oil, vinegar, cumin, salt, and pepper. Toss well to combine.If using, cut the avocado into cubes and place in a small bowl. Squeeze the juice from ½ of a lemon over the avocado and gently stir to combine. (If not using avocado, squeeze 1 to 2 tablespoons lemon juice over the salad and toss.)Refrigerate for at least one hour before serving.
Store leftover chickpea salad in an airtight container in the fridge for up to 5 days.
Calories: 160 | Carbohydrates: 9g | Protein: 2g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 107mg | Potassium: 430mg | Fiber: 4g | Sugar: 3g | Vitamin A: 989IU | Vitamin C: 39mg | Calcium: 30mg | Iron: 1mg
Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.
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