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Summertime is the best time for salads, and this vegan chickpea salad is one of my favorites! It’s easy to make, super healthy, and delicious. Plus, it’s perfect for packing in a lunchbox or taking on a picnic. Give it a try!
Easy vegan chickpea salad
This vegan chickpea salad recipe is also perfect for hot days. It’s made with cucumber, which is sooo refreshing! It also has tomatoes and peppers, which add a good dose of vitamin A and C.
The combination of the fiber from the chickpeas and the vegetables, together with the healthy fats from olive oil, make this salad one that keeps you satisfied.
This salad is good on its own, or you can use it in wraps for an easy, nutritious lunch. It can also be used in pita bread or ground up, hummus style. It keeps well in the fridge, so if you prepare enough, you can use it the next day for a quick and convenient meal. Also, since it is served cold, it is perfect to take it to your next picnic, or to work.
Ingredients for vegan chickpea salad
- Canned chickpeas
- Red onion
- Olive oil
- Lemon juice
- Salt and pepper
Are canned chickpeas healthy?
For this recipe, I used canned chickpeas since they’re much more convenient than dry chickpeas.
Canned chickpeas are as nutritious as they are versatile. Half a cup of canned chickpeas contains a good amount of protein, fiber, potassium, folate, and they also provide iron. Plus, they’re naturally cholesterol-free. Since they are so high in fiber and protein, they help you feel fuller longer. They also help keep blood sugar stable.
There is evidence that frequent consumption of chickpeas and other legumes helps reduce the risk of cardiovascular conditions. In addition, they help control blood glucose levels in type 2 diabetes.
Chickpeas are also very cheap, which makes them even easier to incorporate into our diet.
Also, they are easy to find in supermarkets, both canned and dry varieties. Although dried legumes have slightly more nutrients and are cheaper than canned ones, they require more time to prepare. However, canned chickpeas are still a great alternative.
Can you eat canned chickpeas raw?
Yes! Canned chickpeas can be eaten straight from the can. There are a variety of tasty ways to eat canned chickpeas, for example:
- As hummus
- In fresh salads
- As falafel
- In pita bread sandwiches
- In soups
- In pasta salads
How do you make chickpea salad?
This recipe is so easy to prepare, it’s perfect for those busy weekdays. First, mix all the vegetables, herbs, and chickpeas in a bowl.
Then, prepare the vinaigrette by mixing the lemon juice, salt and pepper in another bowl. Add this to the chickpeas and mix well.
Let stand in the fridge for at least an hour before serving to allow flavors to develop. And that’s it! Easy, right?
Vegan Chickpea Salad Recipe
- 1 cup canned chickpeas, drained and rinsed preferably packed without salt
- ½ fresh cucumber, chopped leave the skin on for extra fiber
- ½ medium tomato, chopped
- 2 tbsp red onion, chopped
- ¼ cup fresh parsley, finely chopped
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp fresh basil, or ¼ tsp dried
- salt and pepper, to taste
- Mix all the vegetables, herbs and chickpeas in a bowl.
- In another bowl, mix the oil, lemon juice, salt and pepper well, and add to the chickpeas. Combine well.
- Let stand covered in the refrigerator for at least an hour, to allow the flavors to develop.
- Serve as a salad, in wraps, or grind in a food processor to serve it as a dip.
So, next time you’re at the grocery store, remember that the humble can of chickpeas is packed with important nutrients. As we just saw, including more legumes in your diet is a simple and inexpensive way to increase the nutritional profile of your diet. So, try this recipe, and you will see that it is not only tasty and versatile, but it is perfect for getting more plant based foods into your lifestyle.
Hi! I’m Melissa, Registered Dietitian and mother of two dragons. When I’m not talking nutrition you can find me rolling around the floor with my kids, sewing, crafting, cooking or missing the 90s (seriously, music just isn’t the same). Read More…