This simple chickpea salad is one of my favorite easy and healthy recipes! It’s perfect as a make-ahead lunch option but it also works well inside a pita or on top of your favorite greens!
When I first started Tone It Up back in 2013, I had a lot of fun browsing through the meal plan for new ideas and recipes. If I’m being honest though, I rarely made the actual recipes. I typically just tried the follow the “lean, clean, and green” ideas.
The other problem was that the vegetarian options were a little limited. You can only eat so many “veggie patties” before you’re kind of sick of the whole thing. But thankfully, chickpeas really came to the rescue! They’re a great source of protein and fiber, and they became one of my favorite meal staples!
I’ve also 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.
Tips for a delicious chickpea salad
- This salad can be made up to two days in advance, so it’s a great meal prep option. It’s the kind of salad that won’t get soggy after a few hours in the fridge. I actually like making it the night before because I think it helps the flavors meld.
- If you’re not a big fan of red onion, you can use shallots instead. Shallots are a little milder, so it can be a good option if you don’t want the sharp bite of a red onion.
- You can add a few additional spices if you have them on hand. A sprinkle of dried oregano or paprika can add a delicious, subtle flavor!
- You can use green, red, or yellow bell pepper. Sometimes I’ll use a variety to add a bit of sweetness and color to the dish.
This simple chickpea salad only takes a few minutes to assemble! You could eat it on its own, stuff it into a pita, or serve it on top of a pile of greens!
- 2 cups chickpeas (about 1 15oz can)
- 1/4 cup red onion
- 1/2 bell pepper
- 1 clove of garlic, minced (or 1/2 tsp garlic powder)
- 1 tbsp olive oil
- 2 tbsp lemon juice (about 1/2 lemon)
- 1/2 tsp coarse sea salt
- Handful of fresh cilantro or parsley (optional)
- Rinse and drain your chickpeas and set aside.
- Peel and chop your red onion, then chop your green pepper.
- Mince a clove of garlic, and toss everything into a large bowl.
- Coat with olive oil and lemon juice, then sprinkle with salt.
- Top with cilantro or parsley!
You can make this salad up to 2 days in advance.
Keywords: 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.
After I made a big 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!
Looking for something else to do with your chickpeas? Try them roasted!
Note: I originally published this recipe in 2013, when I had just tried the Tone It Up 7 Day Slim Down. While I don’t follow their meal plan anymore, I still really like the overall principles of their meals! I’m not affiliated with Tone It Up, I just really enjoy their workouts and meal ideas!