Simple Chickpea Salad

Last week, I wrote about finishing the 7 day slim down and I was really happy with the results! The Tone It Up plan has a slightly less intense longer term plan, so I’ve been trying to loosely follow that. It’s a lot of the same principles (planned out meals, less starches in the evening, etc.) which I think have been working well for me.

simple chickpea salad

In order to stay on track, I’ve tried planning out my meals a little better. Not only does that make grocery shopping easier, but it prevents me from having to eat something I don’t want (or isn’t so great for me) simply because I don’t have things on hand. Breakfast is usually just a protein smoothie, and lunch is often a salad from the cafeteria but dinner can be a little trickier.

I picked up a few packages of frozen veggie burgers, to use in a punch. And I also grabbed plenty of black beans and chickpeas, which can easily be transformed into a protein and fiber packed dinner. Since I had chickpeas on hand last night, I whipped up this super simple chickpea salad, which I’ll throw together with a kale salad for dinner tonight.

simple chickpea salad ingredients

Simple Chickpea Salad

Simple Chickpea Salad
Prep time
Total time
Recipe type: Salad
Serves: 4
  • 2 cups chickpeas (about 1 can)
  • ¼ cup red onion
  • ½ bell pepper
  • 1 clove of garlic, minced (or ½ tsp garlic powder)
  • 1 tbsp olive oil
  • 2 tbsp lemon juice (about ½ lemon)
  • ½ tsp coarse sea salt
  • Handful of fresh cilantro or parsley (optional)
  1. Rinse and drain your chickpeas and set aside.
  2. Peel and dice a red onion (I used a mandolin slicer for tiny shreds) and dice a green pepper.
  3. Mince a clove of garlic, and toss everything into a large bowl.
  4. Coat with olive oil and lemon juice, then sprinkle with salt and seasonings.
  5. Top with cilantro or parsley!


chickpea salad

I’m thinking this dish would also be good with crushed red pepper and  paprika. Basically, I don’t think you can mess this up. I love eating this on a bed of spinach, but it’s also delicious on its own. And hey, if you’re not into cold chickpeas, you could always roast them instead.

After I made a batch of this, I immediately portioned it out into little containers, so I can grab them on the go if needed. (It also helps with portion control. Always a good thing.)



So that’s what I’ll be eating this week!

This simple chickpea salad is an easy vegan and gluten free side dish! It's a low calorie recipe that is full of protein and fiber!

For more about the Tone It Up Nutrition Plan, see what I eat on a typical day!

Curious about the Tone It Up Nutrition Plan? Here's what I ate during the Tone It Up Bikini Series Challenge. All of my meals were vegetarian and delicious!

What meals do you have planned this week?



  1. Mmm…I love chickpeas! This looks similar to my usual quick chickpea salad except I never have bell peppers or Ms Dash on hand. I need to grab on of those spices as I’m sure I’d use it constantly!

  2. Love chickpeas! I don’t usually eat then cold except for on salads once in a while, mostly have them in soups. I would like to try more options like this though, thanks 🙂

  3. I have a couple of things planned for this week 🙂
    One is this Winter Crunch Salad from the Whole Foods website:
    And I also plan to make these ‘pizzas’ from DashingDish:

    I’ve been trying to get better at meal planning – it really does take some stress away from my evenings 🙂 I’ll have to try this chickpea salad at some point this week.

  4. I’m totally smitten with chickpeas. They are just so delicious–I can eat them all the time, in a variety of ways. Yum . . . .

  5. Ooh, I’m really into portion control lately, and this seems like the perfect little thing to portion out! Great idea.

  6. I always forget to buy chickpeas and now I wish I had them in my salad for lunch today..darnit.

    I plan on making stuffed peppers with “beef” crumbles, marinara and cheese. And I’m also doing a spaghetti squash this week.

  7. Glad that your slim down went well! I have a similar recipe for a chickpea salad, it’s great 🙂

  8. That looks yummy. I haven’t made a meal plan yet for this week b/c I just rolled back into town late last night. I was thinking of making Kristina’s chic-quin sandwiches (, edamame soup with feta croutons ( and also kristina’s cholar dal (

  9. I love chickpeas, can’t eat them too often, but they sure are good! I have a recipe you’d prob like.. chickpeas, apples, cucumbers, tomatoes, lemon juice, and balsamic. Kinda a weird combo but it works! 😀

  10. Ahhhh! Chickpeas! LOVE ’em!

  11. This reminds me of my aunt’s simple bean salad that has the same basic ‘dressing,’ but with the addition of some canned white corn. Sometimes, just letting the ingredients speak for themselves is all you really need!

  12. yum, this looks so good! This is definitly something I could see myself making when I”m stuck without something to make for dinner. I almost always have chickpeas on hand!

  13. I made roasted cauliflower last night and it turned out deliciously! Funny because the only other way I’ve eaten it is in an Indian curry!

  14. Oh that looks and sounds so yummy! I have like three cans of chickpeas in the cabinet now. I will have to try this soon 🙂

  15. Yum, I love chickpeas! None for me while doing my Paleo Challenge though 🙁 I always plan my meals for the week but usually switch some things around. I’m looking forward to pizza on Friday with an almond flour or cauliflower crust!

  16. This looks so good! I actually never really tried mrs dash but the garlic and herb sounds awesome! I think I need to go….meal plan now lol

  17. i’ve never had chickpea salad before, but let me tell you.. this recipe sounds amazing & I most certainly just wrote it down to try out 🙂

  18. That is so simple and easy, Liz! I love chick peas and pretty much any other bean. You can also make them in the crock pot from dried beans, then freeze in portions. Cheaper…just a suggestion. That way they’re always on hand.

  19. Chickpea salads are the best, so simple to throw together and so tasty! This one looks yummy 🙂 One of my favorites was this cilantro lime chickpea salad that I found on another blogsite, it turned out wonderfully plus you can never have too many simple salads on your recipe list!

  20. Looks good…and easy too!

  21. Yum. On tap for meals this week – chicken curry salad, roasted celery soup, pita pizzas…

  22. This looks delicious!! I have some italian turkey burgers on schedule but the rest is going to be figured as it happens 🙂

  23. I’m a big fan of chickpeas and don’t discriminate- roasted, raw, or even pureed into hummus… Yum! This salad looks great and very versatile- I bet it would be delic in lettuce cups too 🙂

  24. This looks delish! I love chic peas!!

  25. I love chick pea salads. This one looks beautiful. Glad you are digging the loosely based meal planning so far.

  26. I’ve not been very good at planning meals lately! I like to cook batches at weekends but the last couple have been so busy, I haven’t had time… omelettes are always a quick winner but I’ve had a few lately 🙂
    This salad looks fab, so fresh and colourful!

  27. Hi there, just planned to say, I liked this post.

    It had been funny. Go on posting!

  28. What a neat recipe! Yum!

    I would love for you to share this with my Facebook Group for Crafts, Recipes, and Tips and Tricks:

    Thanks for joining Cooking and Crafting with J & J!

  29. This looks delicious. I love chickpeas. Thank you for sharing on Small Victories LinkUp

    Leigh Hines

  30. Hey…congratulations…your awesome post is featured in this weeks linky party!!
    Be sure to share via your social media…and it will also be pinned to the board Friday Favorite Features….pop by my Pinterest profile and take a look. Thanks for linking up.

  31. I absolutely love chick peas! Thanks so much for sharing your recipe with us at Merry Monday.


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