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Quick Chickpea (Garbanzo Beans) Salad

Quick Chickpeas (Garbanzo Beans) Salad

Looking for a way to incorporate more chickpeas into your diet? This Quick Chickpeas (Garbanzo Beans) Salad is a healthy and delicious option that can be enjoyed as a side dish or a main course. It’s vegan and packed with nutrients, making it a perfect meal for any occasion.

The salad is made with simple ingredients that are readily available at most grocery stores. The key components are chickpeas, red onion, dried cranberries, olives, and a simple dressing. The recipe is easy to follow and takes about 20 minutes to prepare, making it a great option for busy weeknights.

This salad is not only healthy but also flavorful. The chickpeas provide a good source of protein and fiber, while the red onion adds a bit of bite. The dried cranberries add a touch of sweetness, and the olives add a salty flavor. The simple dressing ties all the flavors together perfectly.

Quick Chickpeas (Garbanzo Beans) Salad
Quick Chickpeas (Garbanzo Beans) Salad

Health Benefits of The Main Ingredients:

  • Chickpeas: Chickpeas, also called garbanzo beans, are a type of bean that is high in dietary fiber, rich in minerals and vitamins, and low in fat. They are a versatile ingredient that can be added to salads, soups, stews and more.
  • Dried Cranberries: Dried cranberries are tart and sweet, and add a bit of tartness to the salad. When mixed with vinegar, the acidity is not overwhelming. They are also a good source of fiber, vitamins and minerals.
  • Olives: The Quick Chickpeas (Garbanzo Beans) Salad uses whole green olives. Olives add a tangy taste to the salad and are a good source of healthy fats and antioxidants.

Here’s a breakdown of the ingredients in the Quick Chickpeas (Garbanzo Beans) Salad:

  • Can (15 oz) chickpeas, drained and rinsed: This is the main ingredient in the salad. Chickpeas, also known as garbanzo beans, are a type of legume that’s high in protein and fiber [1]. They come canned and cooked in this recipe, so all you need to do is drain and rinse them before adding them to the salad.
  • 1/2 red onion, diced: Red onion adds a bit of a bite and pungency to the salad. Dicing it into small pieces ensures even distribution of its flavor throughout the dish.
  • 1/2 cup dried cranberries: Dried cranberries are tart and sweet, adding a pop of contrasting flavor to the savory chickpeas and olives [1]. They also come with some fiber and vitamins.
  • 1/2 cup chopped olives: The recipe calls for chopped green olives, which add a salty and tangy element to the salad. Olives are a good source of healthy fats and antioxidants [1].
  • 1/4 cup olive oil: Olive oil is the base of the salad dressing. It provides a rich, fruity flavor and healthy fats.
  • 2 tablespoons lemon juice: Lemon juice adds a touch of acidity and brightness to the dressing, balancing the sweetness of the cranberries and honey.
  • 1 tablespoon honey: Honey adds a touch of sweetness to complement the tartness of the cranberries and lemon juice.
  • 1 teaspoon dried oregano: Dried oregano brings an herbal flavor to the dressing, complementing the other savory ingredients.
  • Salt and pepper to taste: Salt enhances the overall flavors in the salad, and pepper adds a touch of warmth. You can adjust the amount to your preference.
chickpeas, cranberries, green olives
chickpeas, cranberries, green olives | Canva

Tips for Making Quick Chickpeas (Garbanzo Beans) Salad:

Preparation:

  • Rinse the chickpeas well: Rinsing removes excess starch from the chickpeas, which can make them taste mushy.
  • Don’t over-dice the red onion: Large chunks of onion can overpower the salad. Aim for a fine dice for even distribution of flavor.
  • Toast the chopped nuts (optional): Adding toasted nuts, like almonds or walnuts, can bring a nice textural contrast and a richer flavor profile. Toast them in a dry pan over medium heat for a few minutes until fragrant.
  • Chop the olives consistently: Chopping the olives to a similar size as the other ingredients ensures even distribution of flavors and textures in each bite.

Variations:

  • Change the herbs: For a different flavor profile, try dried thyme, rosemary, or a blend of Italian herbs instead of oregano.
  • Add a protein boost: For a more filling salad, add crumbled cooked tempeh, tofu, or shredded chicken.
  • Make it a main course: Serve the salad on a bed of quinoa or brown rice for a complete and satisfying meal.
  • Add a creamy element: For a richer texture, stir in a couple of tablespoons of vegan mayonnaise or tahini to the dressing.
  • Use different colored dried fruit: Instead of cranberries, try dried cherries, chopped apricots, or golden raisins for a different burst of flavor.

Storage:

  • Leftovers: The salad can be stored in an airtight container in the refrigerator for up to 2 days. The flavors will meld even better overnight.
  • Prepping ahead: You can chop the vegetables and prep the dressing in advance to save time on busy weeknights. However, wait to add the dressing and dried cranberries until right before serving to prevent the salad from getting soggy.

These tips will help you make a delicious and healthy Quick Chickpeas (Garbanzo Beans) Salad.

Perfect Pairings for Your Quick Chickpea Salad

This versatile Quick Chickpea Salad can be enjoyed on its own as a light lunch, or you can pair it with other dishes to create a more complete and satisfying meal. Here are some ideas:

For a Light Lunch:

  • Whole-wheat pita bread or crackers: These provide a base for scooping up the salad and add a satisfying element.
  • Fresh fruit: For a touch of sweetness and extra vitamins, pair the salad with sliced grapes, apple slices, or berries.
  • Yogurt with granola: This adds a creamy and crunchy element to complement the salad and provides additional protein.

For a Heartier Meal:

  • Roasted vegetables: Roast vegetables like broccoli, Brussels sprouts, or sweet potato wedges to add warmth and extra veggies to your meal.
  • Whole-grain bread or a roll: Whole grains provide complex carbohydrates and fiber for sustained energy.
  • Soup: Pair the salad with a light and flavorful soup, like lentil soup or minestrone, for a complete and comforting meal.
  • Quinoa or brown rice: These whole grains add a hearty base to the salad and make it a more substantial main course.
  • Grilled chicken or fish: Lean protein like grilled chicken breast or salmon complements the salad and creates a balanced meal.

When choosing pairings, consider these factors:

  • Flavor profile: Think about how the flavors of your chosen pairing will complement the salad.
  • Texture: Adding a contrasting texture, like crunchy crackers or creamy yogurt, can add interest to your meal.
  • Nutritional needs: Consider if you want to add more protein, fiber, or healthy fats to your meal based on your dietary needs.

With a little creativity, you can easily turn your Quick Chickpea Salad into a delicious and satisfying meal.

This Quick Chickpeas (Garbanzo Beans) Salad is a great way to get your daily dose of protein and fiber. It’s also a delicious and refreshing option for a summer lunch or side dish. With its simple ingredients and easy-to-follow instructions, this recipe is sure to become a favorite in your household.

I hope you enjoy this blog post about Quick Chickpeas (Garbanzo Beans) Salad!

Enjoy!

Quick Chickpeas (Garbanzo Beans) Salad

Chickpeas with dried cranberries, olives, red onions, and olive oil, a few drops of lemon juice, Italian seasoning, salt and pepper. Simple, right! Just try it! Easy, simple and delicious! No more excuses for not cooking. Perfect with roasted chicken.
Prep Time 20 minutes
Total Time 20 minutes
Course Recipe Index
Servings 4
Calories 42 kcal

Equipment

Ingredients
  

  • 2 19 – ounces cans chickpeas garbanzo beans, drained and rinsed
  • 2 tablespoon red onion or 1/3 cup
  • 1 handful dried cranberries
  • 20 whole green olives (stuffed)
  • ¼ teaspoon Italian seasoning
  • 1- teaspoon olive oil
  • Salt and pepper to taste

Instructions
 

  • In a large bowl, combine the chickpeas, red onion, dried cranberries, and olives.
  • In a separate bowl, whisk together the olive oil, lemon juice, honey, and oregano.
  • Pour the dressing over the salad and toss to coat.
  • Season with salt and pepper to taste.
  • Serve immediately or refrigerate for up to 2 days.

Notes

Tips for Making Quick Chickpeas (Garbanzo Beans) Salad:

Preparation:
  • Rinse the chickpeas well: Rinsing removes excess starch from the chickpeas, which can make them taste mushy.
  • Don’t over-dice the red onion: Large chunks of onion can overpower the salad. Aim for a fine dice for even distribution of flavor.
  • Toast the chopped nuts (optional): Adding toasted nuts, like almonds or walnuts, can bring a nice textural contrast and a richer flavor profile. Toast them in a dry pan over medium heat for a few minutes until fragrant.
  • Chop the olives consistently: Chopping the olives to a similar size as the other ingredients ensures even distribution of flavors and textures in each bite.
Variations:
  • Change the herbs: Instead of oregano, try dried thyme, rosemary, or a blend of Italian herbs for a different flavor profile.
  • Add a protein boost: For a more filling salad, add crumbled cooked tempeh, tofu, or shredded chicken.
  • Make it a main course: Serve the salad on a bed of quinoa or brown rice for a complete and satisfying meal.
  • Add a creamy element: For a richer texture, stir in a couple of tablespoons of vegan mayonnaise or tahini to the dressing.
  • Use different colored dried fruit: Instead of cranberries, try dried cherries, chopped apricots, or golden raisins for a different burst of flavor.
Storage:
  • Leftovers: The salad can be stored in an airtight container in the refrigerator for up to 2 days. The flavors will meld even better overnight.
  • Prepping ahead: You can chop the vegetables and prep the dressing in advance to save time on busy weeknights. However, wait to add the dressing and dried cranberries until right before serving to prevent the salad from getting soggy.
These tips will help you make a delicious and healthy Quick Chickpeas (Garbanzo Beans) Salad. Enjoy!

Nutrition

Serving: 4gramsCalories: 42kcalCarbohydrates: 2gProtein: 1gFat: 4gSaturated Fat: 1gSodium: 311mgFiber: 1gSugar: 1g

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword 15 minutes meal, beans, beans salad, Chickpea salad
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Corn Allergy:

Always choose ingredients without corn or corn derivatives.

Originally published on January 29, 2015. Revised and updated.

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