Chickpea Salad | Vegetarian Recipe

A quick and easy recipe for hearty, delicious chickpea salad. Think of it like chicken salad, but with chickpeas and bell peppers instead of chicken and celery! Enjoy on toasted bread, over leafy greens, or on your favorite crackers.

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a bowl of chickpeas

Why Chickpeas?

Chickpeas are a great source of protein with a whopping 14 grams in 1 cup. They’re also a substantial source of fiber, with 12 grams per cup. For more on chickpea nutrition, click here.

In addition to their enviable nutritional value, chickpeas are simply delicious! They are (in my humble opinion) the legume of all legumes. Their creamy texture lends itself well to dips like hummus. Alternatively, they make a delicious addition to any dish pan fried with some olive oil and spices, my favorite way to eat them.

Canned chickpeas are affordable and accessible, making them a must have pantry item.

chickpea salad sandwich

Ways to Eat

Enjoy this chickpea salad on some toasted bread with spinach as a sandwich, or spooned over leafy greens for a hearty salad. Or spread over crackers for a quick snack!

This chickpea salad can be made in a large batch ahead of time and enjoyed throughout the week. It’s a great meal prep item because it lasts well in the fridge and can be enjoyed in a variety of ways.

This recipe was featured in 4 Reasons to Eat More Plant-Based. Read full post here.

chickpea salad on toast
Chickpea salad on toast

Easy Chickpea Salad (Garbanzo Bean)

A quick and easy recipe for hearty, delicious chickpea salad. Think of it like chicken salad, but with chickpeas and bell peppers instead of chicken and celery! Enjoy on toasted bread, over leafy greens, or on your favorite crackers.
Prep Time 15 mins
Course dinner, lunch
Cuisine American

Ingredients
  

  • 2 cups chickpeas (garbanzo beans) drained and rinsed if using canned
  • 3 tablespoons mayo use vegan mayo if preferred
  • 1 tablespoon mustard dijon, spicy brown and whole grain all work well
  • ¼ cup chopped green onions can substitute celery if preferred
  • ¼ cup chopped bell peppers any color you'd like
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon each of spices – paprika, garlic powder, onion powder and chili powder substitute your preferred spices as desired
  • 1 tablespoon horseradish optional
  • Drizzle of olive oil optional

Instructions
 

  • Drain and rinse the chickpeas. Chop onions, and bell peppers. Set aside.
  • In a medium-sized bowl, add the chickpeas. Use a pastry cutter or potato masher to mash the chickpeas in a bowl. Consistency should be a bit chunky, but mashed enough to add easily to a sandwich.
  • Add mayo, mustard, horseradish (optional), salt, pepper, spices, onions, bell peppers and a drizzle of olive oil. Mix well to combine.
  • Taste chickpea salad and adjust seasonings if desired.
  • Enjoy!
Keyword chickpea recipe, chickpea salad, garbanzo bean recipe, vegan recipe, vegetarian recipe

Pasta with Kale and Garbanzo Beans (Chickpeas) | Recipe

Light and refreshing, Chickpea & Kale Pasta contains no dairy OR tomato sauce (only a dab or two of tomato paste). Olive oil and seasonings allow the pan-fried chickpeas and kale to shine in this dish.

The Bean with Two Names

a bag of chickpeas aka garbanzo beans

Chickpeas (also called garbanzo beans) contain a plethora of nutritional benefits. In one cup (200 grams) of chickpeas you’ll get:

  • Protein – 39 grams (78% Daily Value)
  • Dietary Fiber – 35 grams (140% Daily Value)
  • Magnesium – 57% Daily Value
  • Vitamin B-6 – 55% Daily Value
  • Iron – 69% Daily Value

Chickpeas are particularly desirable in that they contain carbohydrates, protein and fiber — which means they actually fill you up while giving your body a boost of nutrients.

Such an impressive, versatile bean seems worthy of two names. Garbanzo comes from the Spanish name for the bean; while chickpea has Latin roots in the word “cicer.”

More on chickpeas here.

Kale the Leafy Green Giant

Kale is often associated as being a “superfood,” simply meaning it contains a slew of nutrients and vitamins essential to our diets. One cup (67 grams) of chopped kale packs quite the punch:

A bundle of kale.
  • Vitamin A – 206% Daily Value
  • Vitamin C – 134% Daily Value
  • Vitamin K – 684% Daily Value
  • Magnese – 26% Daily Value

Previous iterations of kale blended in a smoothie or served as a salad may have deterred you from enjoying this leafy green powerhouse. Fortunately, this recipe serves the kale up sauteed in spices, which helps to break down its fibrous tough texture and allows it to absorb the flavors of the dish.

If this pasta recipe isn’t enough to convince you kale is not the enemy, read up on the full benefits of kale here.

Kale and Chickpea pasta in the pan

One Pot Pasta — The Right Way

This Chickpea & Kale pasta is nearly a one pot meal. Sauté the kale and chickpeas in a cast iron skillet (or stainless steel pan) to cultivate the flavors and begin the simple sauce. The pasta boils in a separate pot, and is added directly to the skillet with the vegetables.

The dish comes together easily and makes enough to serve 2 people as a main course. I recommend serving with a side of mixed greens for a complete meal!

Though dairy-free, this pasta does not lack flavor. Nutritional Yeast (parmesan cheese can be used as a dairy-ful substitute) lends its cheesy flavor and chickpeas their creamy texture balanced by the brightness of lemon zest and the fresh green of kale.

INGREDIENTS

Kale and Chickpea (Garbanzo Bean) Pasta

A delicious one-pan pasta that makes for a quick vegetarian weeknight meal packed with essential vitamins and nutrients.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course dinner, lunch
Cuisine American
Servings 2 people

Ingredients
  

  • 3 cloves garlic, peeled and sliced
  • 1 small can (15 oz) chickpeas (garbanzo beans)
  • cups dried pasta shells, bowties or elbows
  • ¾ teaspoon ground black pepper
  • ¼ teaspoon salt, plus more as needed.
  • 1 teaspoon dried rosemary
  • 2 tablespoons Nutritional Yeast substitute ¼ cup parmesan cheese
  • 3 cups tightly packed kale, trimmed and de-ribbed
  • 2 teaspoons tomato paste
  • 1 heaping teaspoon capers
  • 1 teaspoon hot sauce (optional)
  • Extra Virgin Olive Oil, as needed.
  • Zest of one small lemon.

Instructions
 

  • Peel and chop the garlic. Wash and derib the kale and roughly chop. Drain and rinse the chickpeas. Zest the lemon. Set aside all ingredients until ready to use.
  • Fill a pot with water for the paste. Add 2 tablespoons of salt. Cover and bring to a boil. Have your pasta ready to add to the water once it boils. While waiting for the water to boil, proceed with the steps below. Once water is boiling, add pasta and cook according to package directions.
  • Drain and rinse the chickpeas. In a large heavy-bottomed skillet (preferably cast iron, but stainless steel also works) over medium heat coat with olive oil. Add rosemary. Sauté for 3 minutes, then add tomato paste and chopped garlic. Sauté for 5 minutes, stirring occasionally.
  • Add chickpeas to the pan, along with salt, pepper, kale, capers, optional hot sauce and ¼ cup water. Lower heat and cover, allowing to simmer for 10 minutes and stirring occassionally. The kale should wilt and get brighter in color.
  • Add pasta to the pan with kale and chickpeas. Sprinkle Nutritional Yeast, or parmesan cheese, depending on your preference. Add lemon zest. Drizzle with olive oil and mix until well-combined.
  • Serve with a sprinkle of red pepper flakes, if desired.

Notes

*KALE: I used Kale for Cooking from Trader Joe’s. I like using this because it’s prechopped and prepackaged. It requires minimal effort, just some picking out of larger stems. However, you are welcome to use any kale you choose, just don’t forget to wash and derib before adding to recipe. 
*TOMATO PASTE: You definitely won’t use an entire can of tomato paste in this recipe. I recommend buying the tomato paste that comes in a tube, since it’s easier to store and use as needed. Or, use this simple hack: Empty out an ice cube tray. Scoop tomato paste into ice cube tray. Freeze overnight. Break tomato paste out of ice cube tray and store in a plastic bag in the freezer until ready to use. You’ll never waste your tomato paste again!
Keyword chickpeas, dairy free pasta, easy pasta recipe, easy weeknight dinner, garbanzo beans, kale, pasta recipe, vegetarian pasta