Chickpea Salad – A Delicious Alternative to Tuna Salad
Ingredients
- 1 can of chickpeas drained and rinsed
- 1/2 cup diced cucumber or diced dill pickles
- 1/2 cup diced bell pepper optional
- 1/4 cup diced red onion
- 1/2 cup tomatoes optional
- 1/4 cup chopped fresh parsley
- Juice of 1 lemon
- 1 tablespoon dijon mustard
- Salt and pepper to taste
Instructions
- Instructions:
- In a large bowl, combine the chickpeas, cucumber, bell pepper, red onion, and parsley. ***I smash the chickpeas before adding the veggies.
- In a small bowl, whisk together the lemon juice, dijon mustard, salt, and pepper.
- Pour the dressing over the chickpea mixture and toss to coat evenly.
- Let the chickpea salad sit for at least 10 minutes to allow the flavors to meld together.
Notes
Serving Suggestions & Variations
- Add Creaminess: Smash an avocado into the salad for a richer texture.
- Boost Protein: Mix in hemp seeds (3g protein per tbsp), pumpkin seeds (2.5g protein per tbsp), edamame (8g protein per ½ cup), or chopped almonds (3g protein per tbsp).
- Pair with Grains: Serve with quinoa or on whole-grain toast for a balanced meal.
- Make it a Wrap: Use a large lettuce leaf or a whole-wheat wrap for a grab-and-go lunch.
Time-Saving Tips
- Use Canned Chickpeas – Drain and rinse them for a quick, no-cook meal.
- Smash Ahead of Time – If you prefer smashed chickpeas, mash them in advance and store them in the fridge.
- Pre-Chop Vegetables – Dice onions, cucumbers (or pickles), and any other add-ins in advance to save time.
- Make the Dressing Ahead – Whisk the lemon juice, Dijon mustard, salt, and pepper and store it in an airtight container for up to 5 days.
- Batch Prep for the Week – Make a double batch and store it in the fridge for easy lunches.
Recipe Notes
- Customization: Add avocado for creaminess, or mix in hemp seeds, pumpkin seeds, or chopped almonds for extra protein.
- Serving Ideas: Serve on whole-grain toast, in a lettuce wrap, on crackers, or as a side salad.
- Storage: Keeps well in an airtight container in the refrigerator for up to 3 days.
- Flavor Boost: Let the salad sit for at least 10 minutes before serving to allow flavors to blend.
Grocery List
Pantry Staples
1 can chickpeas, drained and rinsed1 tablespoon Dijon mustard
Salt and pepper to taste
Fresh Ingredients
1/2 cup diced cucumber or diced dill pickles1/2 cup diced bell pepper (optional)
1/4 cup diced red onion
1/2 cup diced tomatoes (optional)
1/4 cup chopped fresh parsley
Juice of 1 lemon
Nutrition
Serving: 0.5cupCalories: 104kcalCarbohydrates: 18gProtein: 5gFiber: 1.7g
Tried this recipe?Let us know how it was!
Chickpea salad is a fresh, satisfying, and protein-packed alternative to traditional tuna salad. Whether you prefer it smashed or left whole, this simple recipe is perfect for meal prep, sandwiches, wraps, or a light side dish. It comes together in minutes and is made with whole, nutritious ingredients that keep you full and energized.
This version skips the mayo, oil, and processed ingredients while keeping all the flavor and texture of a classic deli-style salad. The best part? You can customize it to your taste by adding extra vegetables, seeds, or even a smashed avocado for a creamy variation.
Why You Will Love This Chickpea Salad
- Quick and Easy: Made in under 10 minutes with minimal prep.
- Versatile: Enjoy it in a sandwich, wrap, on top of a salad, or as a dip with crackers.
- Protein-Packed: Chickpeas provide plant-based protein, and you can add seeds or nuts for an extra boost.
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No Mayo or Oil: A lighter, whole-food version of traditional tuna salad.
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This chickpea salad is simple, refreshing, and a great make-ahead meal. Whether you enjoy it smashed or whole, it is an easy and nutritious option that the whole family will love. Try it today and see why this plant-based dish is a favorite.
Serving Suggestions & Variations
- Add Creaminess: Smash an avocado into the salad for a richer texture.
- Boost Protein: Mix in hemp seeds (3g protein per tbsp), pumpkin seeds (2.5g protein per tbsp), edamame (8g protein per ½ cup), or chopped almonds (3g protein per tbsp).
- Pair with Grains: Serve with quinoa or on whole-grain toast for a balanced meal.
- Make it a Wrap: Use a large lettuce leaf or a whole-wheat wrap for a grab-and-go lunch.
