Chickpea Salad


Garbanzo bean salad with onions and tomatoes.


Chickpeas, or garbanzo beans if you prefer, are loaded with protein and important nutrients like molybdenum, manganese, folate and iron. However, like most legumes they are valued for their high fiber content. In fact, just two cups of chickpeas provide an entire day’s recommended dose of fiber. Even better, there are now studies that show the fiber in chickpeas is better for lowering levels of LDL-cholesterol, total cholesterol, and triglycerides that other dietary fibers. (Source: WHFoods) Still, any food that doesn’t appeal to taste will do nothing to improve health if you end up avoiding it. That’s why I like this Chickpea Salad so much. Not only do I know I’m eating a really healthy salad, but it tastes terrific.


Nothing beats a fresh, home made salad.

I love the ingredients in this recipe including sweet onions and tomatoes.

One of the nicest parts of using chickpeas in recipes is you can use the canned or freshly cooked variety and expect to get about the same nutritional content. That’s often not the case with other canned vegetables. I must admit, I often resort to using canned chickpeas for convenience. Yet when I’ve compared canned and freshly cooked chickpeas side by side it’s clear I prefer the taste of the latter. That means soaking my beans overnight, but it’s well worth the extra effort.




For a print copy of today’s recipe click here. Otherwise, see the instructions below.


Let’s Gather The Ingredients


For today’s recipe we’ll need:


Let's gather our recipe ingredients.

Don't forget to add Herbes De Provence, red wine vinegar and extra virgin olive oil.

2 cups of uncooked (dry) chickpeas
1 small to medium sweet onion chopped
10-15 grape tomatoes chopped
1 teaspoon Herbes De Provence
1/2 teaspoon salt
1/2 teaspoon ground pepper
2 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar




Start by preparing the chickpeas.

You can use canned or fresh cooked chickpeas.

The hardest part of making this recipe is soaking and cooking the chickpeas. For that, refer to the instructions on the package. In case you were wondering, you can usually find dried chickpeas near the rice and other dried beans in your grocery store. If you use pre-cooked canned chickpeas you’ll want about three 16-ounce cans. Be sure to drain and rinse thoroughly.


Once the chickpeas are ready, chop the onion and tomatoes. I prefer sweet onions for their flavor.


Here we're adding the vinegar and oil.

Combine all the ingredients, stir and then let the flavors marinate.

Add the onions and tomatoes to the chickpeas. Then add the Herbes De Provence, salt, pepper, vinegar and oil. Now stir. If needed, you can add a little more salt to taste. Finally, let the salad sit a half hour or so. This allows the flavors to marinate. That’s it! So easy! You’re done.


Call it garbanzo bean, Egytian Pea or chickpea salad--it's great!

Herbes de Provence are a blend of herbs commonly used in Southern France.

Variations: If you like mixing it up, try adding hard boiled eggs, tuna, avocado or bacon to your salad. Once you start experimenting you may never want to stop.


A word of caution: Some people are allergic to chickpeas so should avoid them. Also, if you suffer from gout or kidney stones you should probably talk to your doctor first to see if chickpeas are appropriate for your diet.




For more great recipe ideas see our Recipes Page.

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