Recipes and Food
A Super Easy Chickpea Salad Recipe To Make This Fall
This delicious chickpea salad recipe is a year-round staple for my family and makes an easy on-the-go lunch. This recipe is built around affordable pantry ingredients, is loaded with bright flavors, and requires no cooking at all. That's right, no cooking. It's the perfect five-minute lunch to pack for anyone returning to the office or classroom this fall and can be meal-prepped ahead of time to enjoy throughout the week.
When it comes to a healthy, protein-packed, and satisfying lunch, this chickpea salad is hard to beat. I make this recipe for quick weekday lunches when I’m running short on time in between meetings but still want something on the healthier side. The salad can also be made on the weekend, and kept covered in the fridge to enjoy later in the week. I usually keep these basic ingredients stocked in my pantry and refrigerator, so pulling this recipe together is a breeze.
This recipe is like the vegetarian counterpart to classic chicken salad. It’s bright, fresh, crunchy, and creamy — and will keep you satisfied until dinner. Chickpeas are loaded with plant-based protein, which is a great way to get extra nutrients in your diet. This salad also has plenty of fiber from the beans, celery, and pepper. And it’s versatile so you can enjoy it as a sandwich on toasted bread, add a scoop on top of a leafy green salad, or load it onto crackers as a quick dip. I’ve eaten it all three ways, and there is no wrong way to enjoy this chickpea spread.
While this recipe can be made with any brand of ingredients, I recommend using no-salt or low-sodium chickpeas as the base. That way, you can control the amount of salt and the flavor of your salad. You can always add salt at the end of a recipe, but you can’t take it out. By using lower sodium chickpeas, you can adjust the seasoning at the end and get the perfect flavor for your next sandwich.
Chickpea Salad Sandwich Recipe
Prep Time: 5 minutes
- 1 14-oz. can low-sodium/no salt added chickpeas, drained and rinsed
- 2 stalks celery, finely chopped
- 1/4 cup red bell pepper, chopped
- 1 tbsp. parsley, chopped
- 1 tbsp. mayonnaise
- 1 tsp. yellow mustard
- 1 tsp. sweet relish
- 1/2 tsp. onion powder
- Salt and pepper to taste
In a large bowl, add the chickpeas and mash with a fork. Add the celery, bell pepper, and parsley. Stir in the mayonnaise, yellow mustard, relish, and onion powder and mix well to combine.
Taste and adjust seasoning as needed, adding salt and pepper to suit your taste.
Use chickpea salad as filling for a sandwich, or add a scoop to a salad for a higher-protein lunch option.
1. If you don't like mayonnaise, you can substitute an equal amount of plain unsweetened Greek yogurt instead.
2. This recipe is vegetarian. To make it vegan, you can use a vegan egg-free mayonnaise.
3. This recipe is gluten-free, but if you avoid wheat, always double-check that prepared ingredients (like mayonnaise, mustard, relish) are certified gluten-free before using.