Colorful Chickpea Veggie Salad
This chickpea salad is a refreshing protein-packed dish perfect for meal prep picnics or a quick lunch. It’s loaded with fiber healthy fats and crunch from fresh veggies like bell peppers cucumber and tomatoes. The creamy texture of smashed chickpeas pairs beautifully with a simple tangy dressing. Whether you’re vegan vegetarian or just looking for something nutritious and filling this salad is a winner.
Time
Prep time: 15 minutes
Total time: 15–20 minutes
No cooking require
Ingredients
1 can 15 oz chickpeas drained and rinsed
1 small red bell pepper diced
1 small green bell pepper diced
1 small cucumber diced
1 tomato diced
1 small red onion optional finely chopped
2-3 tablespoons hummus or vegan mayo or Greek yogurt if not vegan
1 tsp mustard optional
Juice of 1 lemon
Salt & pepper to taste
1/2 tsp cumin or paprika optional for extra flavor
Instructions
Prep Ingredients: Dice all vegetables into small even pieces
Mash Chickpeas: Using a fork or potato masher gently mash chickpeas in a bowl. Leave some whole for texture
Mix Everything: Add the chopped veggies to the mashed chickpeas. Stir in hummus or mayo lemon juice and seasonings
Taste and Adjust: Add more lemon salt or spices to your liking
Chill Optional: For best flavor refrigerate for 30 minutes before serving
Tips
Texture Tip: Lightly mashing the chickpeas gives a creamy base while keeping some crunch
Add-ins: Try adding olives avocado roasted corn or feta if not vegan
Meal Prep: This salad keeps well in the fridge for up to 3 days
Wrap it Up: Use it as a filling for wraps or sandwiches
Q&A
Q: Can I use dried chickpeas instead of canned?
A: Absolutely Just soak and cook them beforehand. About 1.5 cups cooked chickpeas equals one can
Q: Is this good for weight loss?
A: Yes It’s high in fiber and protein which helps keep you full longer
Q: Can I make this spicy?
A: Totally—add chopped jalapeño red chili flakes or a dash of hot sauce
Q: Is it kid-friendly?
A: It can be Just keep the flavors mild and skip onions or spices if your child prefers simpler tastes
Nutrition Per Serving – approx 1 cup
Calories: ~220
Protein: ~8g
Fiber: ~7g
Carbs: ~25g
Fat: ~9g depending on dressing used
Sugar: ~4g
Note Values vary based on exact ingredients and amounts
Conclusion
This chickpea salad is a go-to for anyone wanting something quick filling and nourishing. It’s plant-based easy to customize and perfect for any season. Whip it up once and you’ll be hooked—it’s just that good