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This colorful and crunchy chickpea salad is full of Mediterranean-inspired flavor. I love loading up my salads with vibrant ingredients that are visually appealing, nourishing and filling.

I originally created this recipe for my 21-Day Cleanse. It is one salad that always surprises people, so if you’re on the fence about salads loaded with toppings, I’m ready to change your mind.

crunchy chickpea salad with spinach, chickpeas, pepitas and vegetables.

Ingredients in Chickpea Salad

I love using Mediterranean-inspired flavors and ingredients since the Mediterranean contains blue zones, places on Earth known for longevity. You can definitely add in the vegetables of your choice, or add even more cucumber, pepper or carrot to this chickpea salad. Chickpeas are also called garbanzo beans, so look for either name on the label. Drain and rinse well before using.

Ingredients for crunchy chickpea salad including spinach, carrots, and red bell pepper.
Small jar of citrus tahini dressing with a halved orange.
A bowl of ready-to-eat creamy vegetable soup next to silver spoons.

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The Key to the Perfect Dressing

To brighten up the veggie-fest that is this crunchy salad I created a Citrus Tahini Dressing. The tamari and apple cider vinegar brings the zing while the orange sweetens. The tahini wraps it all up in a creamy package.

Depending on how thick your tahini is, you may need to add a bit of water to ensure this dressing is perfectly pourable. Use coconut aminos if you need a soy-free option in place of the tamari. The dressing tastes great yet also adds extra healthy fat to my chickpea salad.

chickpea salad on a gray plate with a stainless steel fork.
4.57 (252)

Crunchy Chickpea Salad

Jen Hansard
Chickpeas, cucumber, carrot, red bell pepper, pepitas and sunflower seeds pile onto spinach in this chickpea salad with a creamy orange tahini dressing. It has 14g protein per serving, lots of crunch and comes together in 15 minutes.
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Serves: 2
Prep Time: 15 minutes
Total Time: 15 minutes

Ingredients 

  • 2 cups spinach fresh
  • 1 cup chickpeas canned (drained and rinsed)
  • ½ carrot diced
  • ½ cucumber diced
  • ¼ cup red bell pepper diced
  • 2 tablespoon raw pepitas
  • 2 tablespoon raw sunflower seeds

Citrus Tahini Dressing

  • 2 tablespoon tahini
  • 2 tablespoon orange juiced
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoon raw apple cider vinegar
  • 1 teaspoon tamari
  • ½ garlic clove minced

Instructions 

  • Whisk together the tahini, orange juice, olive oil, vinegar, tamari and garlic. Add a little more olive oil or water if the dressing is too thick.
  • Arrange the spinach, chickpeas, carrot, cucumber and bell pepper on a plate. Pour the dressing over the top and sprinkle with the pepitas and sunflower seeds.
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Recipe Notes

  • Greens Swap: Swap the spinach for any leafy green, and add as many extra vegetables as you like.
  • Ingredient Swaps: Any nut or seed butter can replace the tahini, though the dressing’s thickness will vary; thin it with water as needed. Black beans work in place of the chickpeas.
  • Soy-Free: Use coconut aminos instead of tamari to make the dressing soy-free.
  • Storing: Store the salad and dressing separately in airtight containers in the fridge, the salad for up to 2 days and the dressing for up to 5 days. The dressing thickens when chilled, so thin it with a little water before using.

Nutrition

Serving: 2 cups | Calories: 375 kcal | Carbohydrates: 25 g | Protein: 14 g | Fat: 27 g | Saturated Fat: 4 g | Polyunsaturated Fat: 9 g | Monounsaturated Fat: 12 g | Trans Fat: 0.01 g | Sodium: 439 mg | Potassium: 730 mg | Fiber: 8 g | Sugar: 5 g | Vitamin A: 6060 IU | Vitamin C: 45 mg | Calcium: 117 mg | Iron: 4 mg

Equipment

2-in-1 citrus squeezer
Set of four gold-handled whisks on a black grill pan for cooking.
stainless whisk set
Set of gold measuring cups with white powder on marble surface.
Le Creuset measuring cups
Set of gold measuring spoons on a white surface for cooking and baking.
Le Creuset spoons

Chickpea Salad FAQs

Are chickpeas good for weight loss?

They can be! Chickpeas are a wonderful plant protein, healthy fat and high in fiber. They are loaded with nutrients, like manganese and folate, so they are filling as well as nutritious.

Can you eat chickpeas raw?

Nope! Chickpeas should be cooked before eating. Canned chickpeas are already cooked, just rinse well before using.

What pairs well with chickpeas?

I paired chickpeas with spinach, carrot, red bell pepper, cucumber, pepitas and sunflower seeds and topped it all with a bright tahini dressing. It’s loaded with protein, healthy fat and 100% plants.

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About the Author

Jen Hansard

I’m the mom who swapped Lucky Charms for green smoothies— and never looked back. Here you’ll find smoothie recipes and plant-based recipes made simple and tasty.

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4.57 from 252 votes

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Comments

  1. 3 stars
    I wanted to love this (chickpeas and tahini are a great combo), but just liked it. Unfortunately, the dressing wasn’t balanced for me. I am doing the salad challenge and this is another instance of the printout being sloghtly different than the blog recipe..in this instance, 1/2 a garlic clove minced was listed in the challenge and the blog says 1/2 a teaspoon. I used a whole garlic. It was large. I don’t think that was the problem. In the challenge it is referred to as “sweet & crunchy salad.” It wasn’t sweet. Perhaps my orange wasn’t good , I don’t know. It was just ok.

    Reply

  2. 5 stars
    Loved this recipe, one of my favorites. I will swap out the chickpeas for black beans next time. The dressing is delicious!

    Reply

    1. Black beans are a great sub for the chickpeas in this salad recipe!

  3. 3 stars
    Didn’t love the dressing. Hoping for more flavour.
    Put the chickpeas in the air fryer to make em crispy. Family enjoyed it that way.

    Reply

    1. Love the idea of putting the chickpeas in the air fryer for a little crunch!

  4. 5 stars
    I loved the new flavors of the dressing and a crunchy salad that was nut free (as well as dairy free) so it fit ALL my husbands allergies! I was happy for a salad we could both enjoy together. I’ll be making this one again 🙂

    Reply

  5. I was concerned with some of the substitutions I had to make in the dressing for myself, but it still was wonderful – and different from my usual. Thank you

    Reply