Chickpea Salad Recipe

February 3, 2022   27 Comments

This chickpea salad recipe is for winter when it is hard to find fresh vegetables.

Chickpea Salad Recipe

In my spot in the world, the Farmer’s market is lacking in green. You can get turnips, potatoes, and rutabagas – but who can eat THAT all winter (or all summer for that matter).

This chickpea salad simple to make and keeps for at least a week in the fridge. Try that with lettuce and you will have salad soup.

Cans of beans are inexpensive and will keep for a very long time in your pantry so stock up. If you haven’t made my copycat Chipotle black beans, I think now is the time.

The one big step in this recipe (other than opening cans) is to saute onions and garlic to mellow out their flavor. Raw onions are a bit spicy if you ask me.

You can eat this salad warm like my bacon lentil salad which is fitting since it is so cold outside. If you eat it right after you make it, it will still be warm from the stove.

I like all the colors that are represented in this salad, green, pink, tan, and some white. I do get sick of the same boring lettuce salad so it is nice to mix it up a bit.

My daughter loves this chickpea salad and even took it to school with her (hurray). My son turned up his nose at it as he declared that he hated chickpeas. I don’t know that he has ever tried a chickpea so I am not sure where that is coming from.

He likes hummus so what is the big deal? It is impossible to get all four members of my family to agree on anything that I cook.

This is fast, delicious and filling. I will eat this for lunch with a piece of fruit. Stuff this in a pita for a sandwich or add some canned tuna to mix it up a bit.

This salad also is nice on a bed of fresh lettuce (ha!).

Chickpea Salad Recipe

2.1 from 30 reviews

Makes 6 cups

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1 small red onion, chopped
3 cloves garlic, minced
1 tablespoon olive oil
pinch of red pepper flakes
2-15.5 ounce cans cooked chickpeas or garbanzo beans, rinsed
1 cup parsley, chopped
½ cup crumbled feta cheese
1 lemon, juiced


Heat 2 teaspoons olive oil in a sauté pan and cook onion until translucent. Add garlic and stir for 30 seconds. Remove from heat. Add chickpeas, parsley, feta, and lemon juice and 1 teaspoon olive oil to a large bowl. Mix in onions and adjust seasonings. Serve immediately or store for later. This does well in the refrigerator for a few days as it marinates.

Nutrition Facts

One cup is 150 calories, 4.9 g fat, 1.2 g saturated fat, 17.6 g carbohydrates, 2.3 g sugar, 9.8 g protein, 3.7 g fiber, 363 mg sodium, 2 Freestyle SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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First 20 Comments: ( See all 27 )

Can't wait to make this. I eat beans almost every day and this looks great.

I’m not fond of feta. Wondering if I could use goat cheese instead?

Does your son like any other bean? Bet you could sub almost any bean but thinking cannellini if you want to keep the colors similar.

Violet, I bet goat cheese would be yummy.

When you say Smart points on your new E-mail do You mean the old smart points or Freestyle Smart points? It is very confusing?

@violet - yes to goat cheese!

@Barbara - these are Freestyle Smart Points - I will change the title to be less confusing - sorry about that.

Thanks for your questions!

“This chickpea salad simple to make.

Try that with lettuce and you will have salad soup.”

🤔🤔🤔 salad soup?

Easy peasy, and easily modified to taste. To reduce SP, I'd skip the olive oil and use fat-free feta.

I am ecstatic that beans are zero points with WW Freestyle! I am making this salad for work lunch this week. Thanks!

I made this salad. Thought it very good and different. I did add a little salt and pepper. Also it seemed even better the next day.

Great idea and nice that it's so low in points. I don't like parsley, anything you'd suggest to substitute?

@Rebekah - just leave it out or use arugula. Thanks for your question!

thank you for some gluten free options i have no choice but to eat gluten free. these recipes look fantastic. cant wait to try them.


I make a similar salad that includes faro - wonderful blend of flavors.

I am with your son, I don't like chickpeas but love hummus go figure! I will try this with black beans. I find they go with almost everything! Thanks for your recipes, they help me out of the rut of making the same things over and over.

Nice recipe. I love chick peas. They also make great hummus. If you don't have them on hand the dark red kidney beans are good and are lower in calories than some others.

Looks absolutely yummy! I make a mock tuna salad from chickpeas. I chop/mash them to mimic the texture of tuna, and add mayo, black pepper, and onion powder (raw onions are too sharp for my tummy). You can add anything you normally do to your tuna. Love hummus and anything chickpea! Would probably work with cannelini beans as well.

@Dolores - I've had the mock tuna salad you describe at the Kripalu Center for Yoga and Health near Lenox Mass. They call it Chickpea of the Sea. I also make it at home--very tasty.

@ Dolores - Hi, I read your comment about onions and this is what I do. I chop or slice an onion, bring a pot of water to a boil and toss in the onions. I let it boil for about 30 seconds and then rinse the onions with cold water. This takes the sharpness and bite out the onion leaving it with a mild delicious flavor. I usually put the blanched onions in a container with beet juice from a jar and a few slice beets and add a little vinegar. This makes the onions a nice shade of pink and I top my hummus with them. It is delicious and makes a nice presentation for your guests.

Good to know, Margaret - Chickpea of the Sea! Clever. And thanks, IFortuna! Great suggestion - I know others who are sensitive to onion sharpness. I will try this, and definitely will do this for the chickpea salad above.

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