May 17, 2020

by Olena

Chickpea Salad (Video)

May 17, 2020

by Olena
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★★★★★

4.9 from 18 reviews

Chickpea Salad with tomatoes, cucumber, avocado and easy Mediterranean dressing. This protein packed salad takes only 15 minutes to make.

Ingredients are so simple, this healthy salad is affordable year round. 🙂

Chickpea Salad

Chickpea Avocado Salad

This is the best chickpea salad recipe I ever made! It is super tasty and is based on traditional Ukrainian cucumber and tomato salad I grew up with, minus the garbanzo beans.

Juicy tomato, creamy avocado, crunchy cucumber and simple dressing with olive oil, lemon juice, salt and freshly cracked pepper.

Chickpea Salad in black bowl

Natural juices from tomato and cucumber are released as soon as you add salt, so you don’t need much oil. And red onion slices are big enough for kids to pick out and adults to enjoy.

This chickpea avocado salad is so filling, it can be lunch. Meal prep for a week, serve alongside grilled chicken breast or grilled salmon, bring to a potluck. Sprinkle with feta cheese. Possibilities are endless!

Chickpea Salad ingredients include tomato, garbanzo beans, cucumber, red onion, persley in a black bowl

Ingredients You Will Need

Chickpeas known in the US and garbanzo beans known in Europe are legumes of yellow colour and round shape. That is what hummus is made of. Chickpeas are extremely high in protein and super good for you.

For this chickpea salad you have 2 options of garbanzo beans to use:

  • Canned: I recommend to buy organic low sodium chickpeas in BPA free cans. They are not cheap or always available. BPA has been proven to interfere with our hormones, cause cancer and fertility issues.
  • Cooked: A few years ago I learnt how to cook dried beans and now I make Instant Pot chickpeas. It is once in a few months time investment that I do for my family’s health and budget.
  • Cucumber and Tomato: Large or mini tomatoes work. When choosing large, best to pick not too soft fruit so it doesn’t leak too much. Also sharp knife helps a lot to cut through their skin. Cukes do not have to be seeded.
  • Avocado: Pick avocado with brown skin and slightly soft to the touch.
  • Red onion and fresh herbs: Red or white onion are sweet and less sharp than yellow. Any fresh herbs like parsley, cilantro, dill or basil will be great.

pouring dressing over chickpea salad

How to Make Chickpea Salad Recipe

  • Chop veggies: No matter the size of vegetables, make sure to chop them into bite size pieces a bit larger chickpeas’ size for the maximum flavour in every bite.
  • To dice avocado, using chef’s knife, cut avocado in half lengthwise. Hold half with a pit in one hand, gently tap sharp edge into the pit deep enough to twist the pit out, twist the knife and discard the pit. Remove with the spoon and dice.
  • Make dressing by whisking olive oil, lemon juice, salt and pepper.
  • Combine everything and stir gently. I like to use metal spoon so it doesn’t make veggies mushy. Also do not stir too long.

Chickpea Salad recipe closeup

How to Store and Make Ahead

You can make chickpea salad up to 1 day ahead. 

  • Veggies: Add all ingredients except dressing and avocado to a salad bowl.
  • Make dressing.
  • Cover and refrigerate both until ready to serve, up to 1 day.
  • Dice avocado before serving and combine. You might have to warm up dressing to melt the oil.

Store leftovers for up to 1 day. Because there are no leafy greens, salad holds up well.

Chickpea Salad served with fajita chicken and pita

Pictured is grilled Fajita chicken with chickpea avocado salad and pita bread.

Variations, Substitutions and Serving

This salad is packed with plant-based protein, blood cleansing cilantro, vitamin C loaded tomatoes, heart healthy avocado and cancer fighting red onion. I’m selling it super hard to you, right?! I just want  everyone to eat healthy. True fact. 🙂

  • You could add any leafy greens like kale, Romaine lettuce or spinach.
  • And of course a little bit of freshly grated garlic adds more oumph.
  • My aunt always added sliced radishes.
  • Add 1/4 cup crumbled feta but then reduce salt.
  • Toasted pine nuts make this salad more Mediterranean.
  • Add diced jalapeno and 1 tsp cumin for a Mexican twist.

Chickpea salad is perfect mid-summer when days are hot and garden is abundant. Use what you have.

To serve, pick one of my 5 easy chicken marinades and voila.

Enjoy! 🙂

More Bean Salad Recipes

Chickpea Salad in black bowl with metal spoon

Print

Chickpea Salad

chickpea salad
Print Recipe

★★★★★

4.9 from 18 reviews

Chickpea Salad with tomatoes, cucumber, avocado and easy Mediterranean dressing. This protein packed salad takes only 15 minutes to make.

  • Author: Olena of ifoodreal.com
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 8 servings 1x
  • Category: Salad
  • Method: No cook
  • Cuisine: North American
Scale

Ingredients

  • 2 x 14 oz cans chickpeas, drained & rinsed
  • 1 long English cucumber, cut into bite size pieces
  • 3 medium tomatoes, cut into bite size pieces
  • 2 medium ripe avocados, diced
  • 1/4 cup red onion, diced
  • 1/2 cup parsley, dill or cilantro, finely chopped
  • 1 large lime or lemon, juice of
  • 3 tbsp extra virgin olive oil
  • 1 tsp salt
  • Ground black pepper, to taste

Instructions

  1. In a large bowl, add chickpeas, cucumber, tomatoes, avocado, red onion and parsley.
  2. In a small bowl, add olive oil, lemon juice, salt, pepper and whisk.
  3. Pour dressing over salad and gently stir to combine.
  4. Serve cold on its own or with grilled chicken breast, grilled salmon or pick one of 5 easy chicken marinades and cook chicken.

Store: Refrigerate in an airtight glass container for up to 1 day.

Make Ahead: You can make this salad up to 1 day ahead. Refrigerate beans and veggies except avocado in a bowl and dressing in a jar. When ready to serve, dice avocado, warm up dressing to melt the oil and combine.

Notes

  • I cook my own chickpeas in Instant Pot. You can also cook beans and legumes on the stove.
  • If you are using canned chickpeas, I recommend to start with less salt and adjust to taste.
  • Use medium ripeness avocados and tomatoes (not too mushy), so they hold their shape better once mixed.
  • You could add any leafy greens like kale, Romaine lettuce or spinach.
  • And of course a little bit of freshly grated garlic adds more oumph.
  • My aunt always added sliced radishes.
  • Add 1/4 cup crumbled feta but then reduce salt.
  • Toasted pine nuts make this salad more Mediterranean.
  • Add diced jalapeno and 1 tsp cumin for a Mexican twist.

★ Did you make this recipe? Please give it a star rating in the comments.

Recipes and images are a copyright of ifoodreal.com

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

Read more about Olena

55 comments on “Chickpea Salad (Video)”

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  2. I attended a private school event some time ago and at the food/snack table one of the student’s Moms had brought a chick pea salad that I so enjoyed I had to purchase again while there. Wish I had been able to get her recipe as I couldn’t believe any salad would have a bit of milk added,
    and it didn’t have avocado/ tomatoes or salt added but had a sweetness to it. I know our bodies need salt but I just add to an apple I have daily and french fries, of course. Use more pepper than anything. I used to go to a church every Tues. afternoon to play euchre and periodically we’d have a pot lunch. Hoping in the not too distant future we will be able to enjoy again and I’ll definitely make your salad to take. Being almost 84 and on my own this would be too large a salad or me to make now. Thank you for sharing. I have saved your recipe.

    Reply

  3. Thank you for reminding us that salads can be quick and delish and adjusted for taste. I used zucchini in place of the cucumber. I added a handful of fresh basil and a pinch of garlic powder and lime juice instead of lemon in the dressing. Served with baked chicken it made a delicious complete meal.

    ★★★★

    Reply

  8. Absolutely yum Olena, I love these types of salads. It’s coming into winter here in Brisbane so starting to use my pressure cooker now.

    ★★★★★

    Reply

    2. Absolutely delicious and the colors of all the veggies are very appealing. It’s a recipe that I will repeat many times.

      ★★★★★

      Reply

  10. This was so good! We didn’t have avocado and it honestly didn’t need it. We had to use lemon juice instead of lemons and it was still good with some Dijon salt and pepper. I didn’t know what to do with my large supply of chickpeas and now I’m hooked.

    ★★★★★

    Reply

  12. Love your recipes and especially love watching you cook. You make cooking look fun and enjoyable.You are my new favorite cook. Thank you!

    ★★★★★

    Reply

  17. Holy cow lady! I have spent a lot of time reading your recipes and have found them super interesting, hilarious, and relaxing. I was visiting my bro and pa in Vancouver and I googled healthy blueberry loaf. (I am from Manitoba) I have recently broken my leg badly and reading your site has been good for my soul and excellent to stock up my mind with inspiration for when I am more mobile.
    I read your Ukrainian tomato ‘relish’ recipe at one point, but I am having difficulty locating it again. Where can I find it?
    Many thanks

    Reply

  19. Ahh mazing!! Just made this today… so refreshing! Thanks Olena for sharing all your wonderful, healthy & simple to make recipes! Enjoying your blog/site very much – so have people with whom I’ve shared your site with!! You make cooking fun!!

    Reply

  20. Delicious! Fresh, healthy ingredients combine to create amazing flavors and textures. I used mostly cilantro but had picked some fresh parsley from my mom’s yard so I chopped that up and threw it in too – so many beautiful, summer flavors together in one salad. I commented yesterday on the spinach strawberry salad that I added cubed chicken to fuel my husband’s meat preference and I used the other half of that cubed chicken (boneless skinless tenders baked in the oven with EVOO, fresh garlic, salt, pepper, and little hot chili powder) in this salad today.

    ★★★★★

    Reply

  22. Perfect response – we need to learn, at least myself I had to do this, how to just eat real food and trust that our bodies will get what they need. Go to Europe, most people will not even think about what kind of nutrition they need and how to calculate the food. They eat a steak because it tastes delicious, not to get a certain amount of protein. Since I stopped being aware of nutrition/calories, weight has gone done to my surprise. I recommend watching “In the defence of food” on netflix. Thank you Olena for being so clear. You are one of the leaders of this movement.

    Reply

    1. I have fallen a victim of the North American way to analyze our diets “under the microscope” and it has done nothing but bad things to my self esteem and life. So I will propagande against any type of diet for now. Thank you for sharing your voice!!!

      Reply

  23. Do you have the nutrition info posted regarding this recipe? I have seen it at the bottom on some of your others, but I can’t find it for the Chickpea Avocado Salad. Thanks!

    Reply

      1. I wish you’d post the nutritional facts about recipes. I hesitate to try them without those as I watch both my fat and carb intake.

        Reply

        1. I stopped counting calories because they don’t mater if you eat healthy and real food. I have struggled so many years calculating and overthinking food which led me to a very unhappy place. I do not post calories to lead by example and to encourage mindful intuitive and healthy eating which should not lead to any overweight issues. I proved it myself once I stopped counting and am much happier person now. My mission is to make more women happy because so many of them are suffering and struggling. So no calories.:) I hope you try this delicious salad, it’s so good and healthy you can eat until you get sick of it and nothing will happen to your fat deposits, trust me.

          Reply

          1. I total agree.I’m trying to eat healthy as a way of life,not a diet of calorie counting and worrying.eat fresh,real foods and you’ll be ok.I’m making this salad today!Thanks again Olena

            ★★★★★

  25. I know you said wait to add salt, pepper and lemon juice until just before serving if I make this a day early but can I at least add the lemon juice to keep the avocados from turning brown? Thanks for the recipe!

    Reply

  26. This has to be the best salad creation I have ever had. In addition, its a great way to get rid of the things that spoiling in the refrigerator. I have made this recipe multiple times and its always a hit! I cant thank you enough for turning my life around and making me realize that healthy could also be delicious!

    Reply

    1. You are welcome! That is how we cook – use up what you have and anything goes in this salad. A bit of oil, vinegar, garlic, salt and pepper will make any salad delicious. My staple “dressing” LOL

      Reply

      1. So if I am making this salad a day ahead of time do I add the oil and salt before I store it for the night or right before I eat it.

        Reply

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