High-Protein Chickpea Salad

This high-protein chickpea salad packs 18g protein and 12g fiber per serving. Made with leftover chole or freshly cooked chickpeas for a Mediterranean-style salad. Perfect for meal prep or a quick lunch.

Chickpeas or chole may as well be one of the most underrated ingredients in our kitchens right now. The modest legume that you were considering soaking for tomorrow’s lunch? Or leftover chole from yesterday’s meal prep? Yep, the same.

The problem is that we often make chickpeas predictable – Yes, chole masala is great, but how often can you repeat it in the same week? That’s why should try this chickpea salad with its simple ingredients, great flavors and takes around 10 minutes to assemble once the chickpeas are cooked. Very versatile as well – choose to include or substitute one or more ingredients as I’ve outlined below, and it would taste just as delicious.

Why we love chickpeas in this kitchen

Chickpeas are undoubtedly one of my favorite ingredients. These are high in protein and fiber content (one cup of cooked chickpeas contains 14.5g of protein and 12.5g of fiber), which many people find keeps them fuller and satisfied.

High Protein + High Fiber in a meal = Ultimate Satiety

Protein takes longer to digest. Fiber adds bulk and slows the digestion process further, thereby keeping you genuinely fuller for hours. As a result, you don’t start eyeing the Maggi pack or momo kiosks by mid-afternoon.

Low Glycemic Index meals = Better weight management

Chickpeas have a GI of 28, and given that any food with a GI lesser than 55 is considered “low”,

Why my chickpea salad for lunch?

• No cooking needed (except the chickpeas, of course, unless you used canned ones). You literally need to chop and mix, easy!
• Tastes better than you imagined. The nutty chickpeas, creaminess of feta, crunchy veggies, briny olives and brightness of lemons – what’s not to love?
• No reheating needed. This salad tastes best when cold or at room temperature.
• Stays fresh for hours. Need to pack lunch for office? This makes for the perfect choice – no more soggy, sorry-looking salad options.
• Actually keeps you full for longer. Ingredients high in protein and fiber to ensure your blood sugar stays stable and mindless cravings remain at bay.

What goes in my high protein chickpea salad?

Here’s what I usually include in my easy chickpea salad:

• Chickpeas – The star ingredient of this salad, and of course, a nutritional powerhouse.
• Cucumbers – Think crisp, refreshing flavor. I prefer using the more slender and narrower English or Persian cucumbers as these have fewer seeds.
• Olives – Green, black or kalamata olives. Green olives add essential tang, whereas black olives are juicier and subtler.
• Bell peppers/ Capsicum – Crunchy, flavorful and full of antioxidants – bell peppers can also make your salad colorful. A one-cup serving of bell peppers or capsicum provides 2.5grams of dietary fiber. Rich fiber content hence greater satiety and can keep you full for hours.
• Tomatoes – rich in lycopene that has multiple health benefits. Cherry tomatoes are preferred as they release less water into the salad and hold up better.
• Onions – For the flavor and crunch that adds to the deliciousness of the salad. Use red onions or spring onions for milder flavor. Alternatively, to reduce the strength of the onions, try soaking sliced onions in water for 10 minutes before use (like I did here).
• Red cabbage (optional) – To add more crunch and a unique flavor profile. Not to mention, a bunch of health benefits like improved fiber content, antioxidants, vitamins and minerals.
• Feta – Tangy with a sharp kick, yet creamy – feta compliments this salad amazingly. I’ll admit it – I often make this salad so I can relish one of my favorite cheeses aka feta!
• Dressing – This salad utilizes the simplest ingredients, yet manages to deliver a flavor punch. The star ingredient is the extra virgin olive oil. I add lime juice to help contrast the creaminess of chickpeas and feta. Also, some freshly ground pepper for some spice kick, salt and voila, we have a worthy dressing!

How to make this Easy Lunch Chickpea Salad?

Hop on, we’re going to make the easiest and delicious mediterranean chickpea salad:

Step 1: Prep and cook the chickpeas

Rinse the dried chickpeas in water and soak them overnight or at least 8 hours. Drain the water from soaked chickpeas, rinse under the sink and transfer to pressure cooker. Add water, salt and cook for 15 minutes on the pressure cooker.

Step 2: Make the dressing first

In a clean, dry glass jar, add olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Adjust to your taste — it should be bright and punchy. Letting it rest as you prep the salad will help unify the flavors better.

Step 3: Pickle the onions (optional, but advised)

To adjust the sharp, eye-watering bite of raw onions, give the sliced onions a quick rinse under cool tap water, or better yet, soak in a bowl of ice water for 10 minutes. Discard the water.

Next, add lemon juice, a pinch of salt (optional), and set aside for pickling. Pickled onions add another tangy, crunchy element to the salad. But of course, skip this step if in a hurry.

Step 4: Assemble the high-protein chickpea salad

Now for assembling the salad, first add cooked, drained, cooled chickpeas to a bowl. Next, add in the pickled onions, halved tomatoes, diced cucumbers and bell peppers, sliced red cabbage and olives.