Vegan Chickpea Salad

Loaded with an abundance of heart-healthy ingredients, this vegan chickpea salad makes a delectable and light meal option. Organic chickpeas, crisp cucumber, and tangy sun-dried tomatoes are brightened with lemon and red onion, then seasoned with aromatic spices and fresh herbs. This healthy vegan recipe delivers authentic Middle Eastern flavor with every bite!

Charmed by chickpeas: a sandwich-stuffing, salad sensation!

Ah, the humble little chickpea...this fantastic culinary staple can be transformed into so many mouthwatering dishes!

In our household, chickpeas are a versatile staple, starring in everything from my loaded hummus recipe to my oven roasted chickpeas, zesty chickpea chili, or even my falafel wrap.

And, now, our latest favorite way to enjoy chickpeas is in this scrumptious vegan chickpea salad recipe, brimming with lots of healthy and delicious morsels!

It makes an ideal sandwich filling, rich in plant-based protein, fiber, and healthy carbohydrates. It's a perfect vegan alternative to my tuna salad or my curried chicken salad when you're craving something simple yet satisfying.

And because I enjoy the flavors found in Middle Eastern cuisine, I decided to give my recipe a bit of a Middle Eastern slant with warming spices and all sorts of tasty little add-ins.

So if you're craving something light and unique, this cool and refreshing vegan chickpea salad is just the recipe to whip up!

My recipe for vegan chickpea salad

While one could create a more classic-flavored chickpea salad by using ingredients similar to tuna or chicken salad (mayo, or even vegan mayo, for instance), I'm taking things in a different direction here...

Because chickpeas are a staple in Middle Eastern cuisine, I decided to give my version of this salad lots of zesty notes such as a sprinkle of cumin and smoked paprika, even cayenne for kick.

I also add in finely diced, cool and refreshing Persian cucumber. You can sub regular cucumber, but I love the thin skin and fine seeds of the Persian variety. Sun dried tomatoes, red onion, fresh dill, and chives add lots of delightful texture and flavor as well.

In place of mayonnaise (or vegan mayonnaise), I opt for heart-healthy olive oil, which gives this chickpea salad a lovely richness without being overly heavy or thick.

Truly, this salad has an abundance of incredibly good-for-you ingredients—from vibrant veggies and aromatic herbs to warm spices and rich olive oil. Each bite is packed with everything your body needs, whether you're enjoying it as a nutritious snack, lunch, light dinner, or even during a lovely picnic under the sun!

Here's a sneak peek at my vegan chickpea salad recipe: (or just jump to the full recipe...)

1. To start, I drain and rinse my canned chickpeas, and remove as much of the skins as possible (complete instructions are in the recipe preparation section below).
2. Next, I pulse the chickpeas, just a few times to smash them, or break them up into a chunky texture.
3. I then add my smashed chickpeas to a bowl along with the rest of my tasty morsels, folding everything together, and finishing with olive oil to enrich.
4. To serve my vegan chickpea salad, I grab a generous scoop for a sandwich, or stuff it into warm pita with lettuce and sprouts. I might even use seeded crackers to scoop it up, or simply spoon into a small bowl to have on its own.

Recipe

Vegan Chickpea Salad

by Ingrid Beer

Print Recipe

This deliciously zesty vegan chickpea salad is loaded with Middle Eastern-inspired flavor, lightened up with olive oil instead of mayo!

Category: Salad
Cuisine: Middle Eastern

Yield: Serves 6 (½ cup portion)

Nutrition Info: 312 calories (per serving)

Prep Time: 20 minutes
Cook time: 0 minutes
Total time: 20 minutes

Ingredients:

• 2 (15 ounce) cans organic chickpeas (or garbanzo beans), drained and rinsed
• ¼ cup julienned sun dried tomatoes (blotted dry if packed in oil), chopped
• ¼ cup finely diced red onion
• 1 medium Persian cucumber, finely diced
• 2 tablespoons chopped, fresh dill
• 1 tablespoon minced chives
• ¼ (heaping) teaspoon lemon zest
• 1 ½ tablespoons fresh lemon juice
• Salt, to taste (I used about ½ heaping teaspoon)
• Black pepper, to taste
• ¾ teaspoon ground cumin
• ⅛ teaspoon smoked paprika
• Pinch cayenne, for spicy kick (optional)
• ¼ cup plus 1 tablespoon olive oil

Preparation:

1. Begin by gathering and prepping all of your ingredients according to the ingredient list above to have ready and organized for use.
2. Once the chickpeas have been drained and rinsed, place them into a large bowl to slough off the skins. Using a clean kitchen towel, damp paper towel, or your hands, gently rub the chickpeas around for a few minutes to loosen their skins, and remove as many as possible. (This is an optional step, but makes for a better texture for this salad.)
3. Add the chickpeas to a food processor (you can also use a fork for this if you don't have a processor), and pulse the chickpeas about 3 to 4 quick pulses, to create a chunky/smashed texture. You want to keep some of the chickpeas chunky and larger, and take care not to over-process and make the texture smooth. You're looking for a crumbly/smashed texture.
4. Spoon the smashed chickpeas back into the bowl, and add in the sun-dried tomatoes along with the remainder of the ingredients up to and including the cayenne (if using).
5. Using a rubber spatula or larger spoon, gently and lightly fold the salad ingredients together just until combined. Then, drizzle in the olive oil, and once again, fold that in to combine.
6. Check to see if any more salt/pepper is needed, then spoon the salad into a bowl, and enjoy immediately on its own, between bread or on pita as a sandwich, or with crackers. Or, keep chilled until ready to enjoy.

Tips & Tidbits for my vegan chickpea salad recipe:

• Remove the skins from the chickpeas: While this is an optional step, it's worth it to take the extra 5 to 10 minutes to rub the skins from the chickpeas to improve the texture of this salad. After rinsing the canned chickpeas in a colander, I usually just use my hands to toss the chickpeas around a bit, picking out as many of the loose skins as I can. You don't need to get all the skins, just as many as you have the patience to remove.
• Sub in some mayo for the olive oil, if you desire: Since I'm not a huge fan of mayo, and appreciate the heart-healthy benefits of olive oil, I'm using all olive oil to enrich and add moisture to the salad. But if you prefer a creamier consistency (similar to tuna salad), you can easily substitute 1 or 2 tablespoons of mayo for the olive oil called for.
• Give this vegan chickpea salad salad some kick: A little pinch of cayenne pepper is really lovely here, and you can add as much or as little as desired. You can also just leave it out if you prefer a milder flavor. If it's even texture you're looking for, consider adding some red bell pepper.
• Pulse the chickpeas in your food processor, for just a moment: Because this salad is meant to have lots of great texture, take care to only quickly pulse the chickpeas just a few times to achieve a "smashed" or crumbly look, or one that has some larger pieces. That said, it's certainly alright if there are some bigger pieces of chickpea. You don't want to over-process to make too smooth a texture—we don't want hummus! Alternatively, you can use a fork, but that will require more effort.
• How to enjoy chickpea salad: If I'm feeling like keeping things simple, I'll just scoop out a portion of this healthy salad and eat it with a spoon or a fork. But if I'm feeling like something a bit more substantial, I'll spoon some between two slices of bread with lettuce, sprouts, etc. I also love this salad piled into warm pita bread, but feel free to keep it gluten-free. You could also serve it with your favorite crackers for scooping (I love seeded crackers for this). Leftovers, if you even have any, can be safely stored in the fridge.

Hungry for more healthy yet cozy options? Check out my recipe for Loaded Hummus, Chili Crisp Cauliflower, Labneh, Garlic and Herb Cheese Spread, my Burrata Recipe, my recipe for Roasted Garlic Hummus, Quinoa Tabbouleh, or even my Mediterranean Feta Dip recipe!