Fresh Protein-Packed Chickpea Salad
Description:
This refreshing, nutrient-dense salad combines chickpeas, fresh vegetables, herbs, and a zesty lemon-tahini dressing. It’s vegan, gluten-free, and protein-rich — perfect for meal prep, a light lunch, or a side dish.
Time Required:
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
(No cooking required unless you’re cooking your own chickpeas)
Ingredients (Serves 4):
Salad:
1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, finely chopped
1/2 red bell pepper, diced
1/4 cup chopped fresh parsley or cilantro
1 avocado, diced (optional for healthy fats)
2 tbsp hemp seeds or pumpkin seeds (optional protein boost)
Lemon-Tahini Dressing:
2 tbsp tahini
2 tbsp fresh lemon juice
1 tbsp olive oil
1 clove garlic, minced
1 tsp maple syrup or honey
Salt & black pepper to taste
1–2 tbsp water to thin, as needed
Instructions:
Make the Dressing
In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, maple syrup, salt, and pepper. Add water 1 tbsp at a time until the dressing reaches your desired consistency.
Assemble the Salad
In a large mixing bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, bell pepper, parsley, and avocado
Toss & Serve
Pour the dressing over the salad. Toss gently to combine. Sprinkle hemp seeds on top for an extra protein kick. Serve immediately or chill for up to 3 days.
️ Nutrition Information (Per Serving — based on 4 servings without optional seeds/avocado):
Nutrient Amount
Calories ~280 kcal
Protein ~11g
Carbohydrates ~27g
Dietary Fiber ~9g
Fat ~14g
Saturated Fat ~2g
Sugar ~5g
Sodium ~220mg
Vitamin C ~35% DV
Iron ~15% DV
Calcium ~6% DV
✅ Adding hemp seeds and avocado can increase healthy fats and protein to ~15–17g per serving.
Frequently Asked Questions (Q&A)
Q1: Can I use dried chickpeas instead of canned?
A: Yes! Soak 1/2 cup dried chickpeas overnight, then cook until tender. You’ll yield about 1.5 cups cooked chickpeas, equivalent to one can.
Q2: Is this salad good for weight loss?
A: Yes. It’s high in fiber and protein, both of which promote satiety. Avoid excess oil and use less avocado if you’re watching calorie intake.
Q3: How long does it last in the fridge?
A: Up to 3 days in an airtight container. If adding avocado, keep it separate until serving to prevent browning.
Q4: Can I make it oil-free?
A: Absolutely. Omit the olive oil in the dressing and use more tahini or a splash of water for creaminess.
Q5: Can I add more protein?
A: Yes. Add grilled tofu, tempeh, a scoop of quinoa, or extra seeds like hemp or sunflower seeds.
Q6: Is it good for meal prep?
A: Definitely. It stores well and actually tastes better after sitting for a few hours as the flavors me