Chickpea Salad With Fresh Herbs and Scallions Recipe (2024)

By Lidey Heuck

Chickpea Salad With Fresh Herbs and Scallions Recipe (1)

Total Time
15 minutes, plus 30 minutes’ marinating
Rating
4(5,154)
Notes
Read community notes

A lighter, easier take on classic American potato salad, this version uses canned chickpeas in place of potatoes and favors Greek yogurt over mayonnaise. The trick to achieving the creamy texture of traditional potato salad is to mash some of the chickpeas lightly with a fork. It travels well, so it deserves a spot at your next picnic or desk lunch.

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Ingredients

Yield:4 to 6 servings

  • ½cup plain full-fat Greek yogurt
  • 3tablespoons mayonnaise
  • 2tablespoons lemon juice (from 1 lemon)
  • teaspoons Dijon mustard
  • 1teaspoon kosher salt
  • ½teaspoon black pepper
  • 2tablespoons minced fresh dill, plus more for serving
  • 2tablespoons minced fresh parsley, plus more for serving
  • 3(15-ounce) cans chickpeas, rinsed
  • 1cup finely diced celery (about 3 stalks)
  • ½cup thinly sliced scallions, white and green parts (2 to 3 scallions)

Ingredient Substitution Guide

Nutritional analysis per serving (6 servings)

375 calories; 13 grams fat; 2 grams saturated fat; 0 grams trans fat; 2 grams monounsaturated fat; 5 grams polyunsaturated fat; 51 grams carbohydrates; 14 grams dietary fiber; 10 grams sugars; 17 grams protein; 652 milligrams sodium

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Chickpea Salad With Fresh Herbs and Scallions Recipe (2)

Preparation

  1. Step

    1

    In a small bowl, combine the yogurt, mayonnaise, lemon juice, mustard, salt and pepper. Whisk until smooth, then add the dill and parsley and stir to combine. Set aside.

  2. Place the chickpeas in a large bowl and using a fork, lightly mash about ⅓ of them. Add the celery and scallions and toss.

  3. Step

    3

    Pour the dressing over the salad, toss well, and set aside at room temperature for at least 30 minutes before serving. Sprinkle with more dill and parsley and serve. (If you’re not serving the dish immediately, you can store it in the refrigerator for up to 2 days. Let sit at room temperature for 30 minutes before serving.)

Ratings

4

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5,154

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Private Notes

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Cooking Notes

Alison E.

I second soaking and cooking the chickpeas if possible, but if not -- even though this is counterintuitive for a salad! -- HEAT the chickpease gently before dressing them. Beans NEED to absorb the dressing to be really delicious, and this will make the salad taste better and better as the week goes on. Same is true for potato salad, by the way. Dress while warm and you'll taste why.

sandra

Beats the heck outta any potato salad. Added extra celery, scallions, (I over-chopped), and added radishes because I had some that needed to be used. Couldn’t stop eating.

Bob Morgen

This recipe is inspiring; just take your favourite recipe for potato salad and replace the spuds with chickpeas. You get a low carb, low GI starch for your summer BBQ! I'm dumping the dill, swapping sour cream for yogurt, and adding some hard boiled eggs. Can't wait!

John Neill

If indeed you’re so time poor you haven’t considered overnight soaking the all -important chickpeas- then DO!Texture AND taste will be worth you cooking ‘em next day ... tenderness instead of over processed softness & ohh the taste difference!!!Esp if you’re crafty & you’ve used chicken stock.+ bay leaf as the liquid for poaching (yes SLOW is BETTER!) the beans. But Hey - Goya quality canned version perfectly ok.Just not as good!

Heidi B.

This is amazing! It really tricks you into thinking you're eating potato salad! I added a little extra celery for more crunch. You could really add or subtract based on what extras you usually put in your own potato salad recipe. Red onions, hardboiled eggs, pickles... MAKE THIS. You won't regret it.

Stephanie

I added red onions, red bell pepper and sliced boiled eggs. The salad was delicious on the first day. I refrigerated the leftovers and OMG the next day the salad was AWESOME. The liquid from the dressing and veggies had all been absorbed by the garbanzos and the salad was more moist and tasty.

Lisa V

I made this according to the recipe except I used radishes instead of celery. It is delicious but I think it calls for far too much yogurt/mayo. The dish was soupy - I’d cut back on the liquids next time for texture.

Greg Baranoski

It seems to me that the salt content should be reduced. 1/2 tsp of kosher salt left my salad waaaaay to salty. I advise salting to taste, adding a little at a time.

Cindi

Good luck waiting 30 minutes before eating it! Squeezed a little extra lemon and made a little less dressing. Served on a bed of greens, garlic toast and chilled wine. Excellent. Quick to fix and the small amount leftover was great day 2.

Rachel

I've been making this for years. (It's a very common dish among the vegetarian and vegan set) I like adding chopped green apples and dried cranberries. Serve it as is for a side, or place between two pieces of Ezekiel bread for a fabulous sandwich.

Curtis Hartman

Less salt. More celery. Red onion. Even more dill,

Marie

This recipe is a good base for a salad but it’s a bit bland to me. I omitted the dill and added a handful each of cilantro and basil. I also added two minced Thai chilis and one grated beet. I think it would be good with some pickled red onion too.

Gaby

This will be a go-to from now on. I omitted yogurt and used more mayo to keep it dairy free. Also, did not mash any chickpeas just because I was in a hurry. I added a chopped cucumber.

Laticia

Leave out the yogurt and replace with Mayonnaise and it tastes better.

Gori

this was delish - with all the herbs, lemon juice, and dijon, i felt there were enough strong flavors that i ended up using non-fat greek yogurt and only about 2T of mayo...perfect balance. threw in some capers too, well, because why not, they make everything taste better

Kaya

I've made this a few times now, and I keep adding other bits from my fridge, like capers, and pistachios, and olives. It doesn't matter what I add or leave out, the recipe is just scrumptious!

Ann

Wow what a clever recipe! Made it exactly as-written and it’s so satisfying in a way that’s similar to potato salad but different because the beans have a different vibe. I think mashing some of the beans does make a big difference as it helps to bind the dressing to the whole beans, absorbs flavor, and makes the texture more interesting. This will be a regular in the lunch packing rotation for sure.

agata

Hands down top of the list. Make it as is or modify with adding peppers, cubed cooked sweet potatoes,other fresh herbs or just double the ones in the recipe- it works! This time added chopped Serrano and lemon zest. Great recipe.

erin

This is pretty bland unfortunately. I had to add quite a bit to it to bring it a well rounded flavor worth eating. In the end it was essentially a potato salad without the potatoes. I wouldn’t make it again.

Mads

For the people like me who don’t like potato salad or mayo :) loved this healthy take and great on toast for an easy lunch

Katrina K.

What a wonderful recipe! As encouraged by other commenters, I did my own little riff: adding red onion, bell pepper, and cilantro, because I had them all on hand. I omitted the dill, as I just don't like the taste. However, I think it's hard to mess up with this one! This will go into my lunch time rotation.

Bridget

I 100% agree with the comments that cooking/heating the chickpeas is a major win. I rinse and drain the chickpeas and then saute them in olive oil while I'm chopping and prepping the other ingredients. I eat the warm salad straight up the day I make it and then will sometimes make the leftovers into a melt on toast with cheddar cheese. A perfect lunch either way!

Anna H

Delicious! I made this vegan (my fiancé is vegan) by swapping out the mayo for vegan mayo and vegan yogurt ... was phenomenal!

Laura

It’s so good. Follow the recipe to a T and you will have a great side dish. I’ve adapted this in dozens of ways… added tuna.. added a little honey then pickled veggies over lettuce.. made the OG or adapted recipe into lettuce wraps.

JCD

No dill, lots more parsely, more scallions and celery, sometimes a can of black beans subbed for one of chickpeas (sorry bean making purists!) moderate the dressing and salt...and the final added ingredient: Trader Joe's Umami powder. This was the salad of 2023

Emma S

This is so ridiculously good and very hard to stop eating, but I did make some changes. (I think it would be delicious as written, too) I followed other notes and heated my canned Goya chickpeas before dressing them. I also added quite a bit of hot paprika to the chickpeas which was perfect for me (I love spice) but did result in a pretty ugly color - next time I think I'll add sliced jalapeno instead. I also used cilantro instead of parsley. Very pleased with the result, though!

Sharon Leonard

I made this (exactly as written) as a "dry run" before a pot-luck picnic. It was good, but I found it difficult to smash 1/3 of the beans with a spoon! When I made the final version, I heated the beans before smashing, and used a small food processor to get that creamy texture. I also took a hint from another poster, and heated the beans before dressing them. That worked perfectly! With the addition of fresh dill and parsley from the garden, it was a wonderful alternative to potato salad.

JDW

Great recipe! Just made it this past weekend. No dill at my market, so switched to cilantro, excellent choice! (No parsley.) As others did, went for all mayo, eschewing the yogurt. Added chopped radishes and sliced black olives. Mwah! Perfect and very adaptable recipe. I could see mixing things up with peas, edamame, different peppers, shallots, garlic, kalamatas, capers—I’ll stop there. Oh yeah, used three cans of WF 365 garbanzos. It was so yummy.

Maggie

I could only find one can of chickpeas in the cabinet, so just cut all the ingredients by 1/3. Forgot to put in the greek yogurt, but it doesn't seem to have made a difference. This does indeed taste somewhat like potato salad but I like that it's higher in protein. The dill and parsley were a great touch, and the celery and scallions added some crunch. Very tasty! I will definitely be making this again.

Maryellen

I added tahini instead of mayo and also a little pickle juice. Perfection!

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Chickpea Salad With Fresh Herbs and Scallions Recipe (2024)

FAQs

Can I eat chickpea salad everyday? ›

Salad. Everyday–meaning this salad is so good, you could eat it every day and can use everyday ingredients to make it! Nothing fussy, nothing crazy, just GOOD simple ingredients in a delicious/healthy salad that will make you feel full AND exceptional afterward.

What is the best time to eat chickpea salad? ›

This easy chickpea salad is great for lunch, as a side dish. A bowl of this to your next bbq or cookout would win people over.

Are garbanzo beans and chickpeas the same thing? ›

Although their names are very different, garbanzo beans and chickpeas refer to the same bean. And to confuse things a little more, chickpeas are beans, not peas. "They are the same, one is obviously more Anglophile," says Steve Sando, the founder of heirloom bean company Rancho Gordo.

What are the benefits of chickpea salad? ›

Chickpea Health Benefits
  • They help with digestion. Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. ...
  • They can help lower cholesterol. Soluble fiber is good for more than gut health. ...
  • They may lower your cancer risk. ...
  • They give you stronger bones. ...
  • They could boost your mental health.

Do chickpeas spike blood sugar? ›

May support blood sugar regulation

Additionally, chickpeas' fiber and protein may help regulate blood sugar levels. That's because fiber slows carb absorption to promote a steady rise in blood sugar levels rather than a spike. Eating protein-rich foods may also help maintain healthy blood sugar levels ( 2 , 17 ).

What are 2 positive health effects of consuming chickpeas? ›

Chickpeas are high in fiber, protein, and healthy fats and have a low GI. Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health.

Should you eat canned chickpeas? ›

Canned chickpeas are one of the most versatile foods on the planet and should be an essential pantry staple in any kitchen. You can do so many things with chickpeas, from breakfast and lunch to dinner and dessert. Keep reading to learn 12 amazing and delicious ways to use a can of chickpeas.

What is the healthiest way to eat chickpeas? ›

Chickpeas are found in many cuisines. Stir them into soups, stews and pasta dishes, toss in salads or puree for a healthy appetizer.

Can you eat chickpeas straight from the can to a salad? ›

Crispy chickpeas are great on salads, but they're also an excellent base for one, too (straight from the can to boot—no prep required).

What do Mexicans call chickpeas? ›

Garbanzo” is the Spanish word for “chickpea.” The word “chickpea” is derived from the Italian word ceci (pronounced “chee chee”), and in Arabic, garbanzos are called “hummus.” Garbanzos have been grown in the Mediterranean, Middle East, India, and some parts of Africa for more than 7,000 years.

What is healthier than chickpeas? ›

Since lentils have more fiber, lentils win this round. Lentils contain more protein than Chickpeas. Both chickpeas and lentils are great sources of vegetable protein. However, since lentils have more of this healthy nutrient, lentils win this round.

What is the difference between hummus and chickpeas? ›

Chickpeas are one of the main ingredients in hummus. Hummus is commonly made by mashing chickpeas into a paste with lemon juice, olive oil, and tahini (sesame paste.) While hummus is delicious, Biena Snacks focuses on making yummy, crunchy chickpeas you can eat straight from the bag.

Can you eat chickpea salad every day? ›

Up to 1/4 cup of chickpeas daily is allowed on a low FODMAP diet for digestive issues. Gradually add chickpeas and other legumes to your diet to allow your body to adjust. Over time, you will better tolerate them. Products such as BeanoⓇ help digest the gas-forming carbohydrate in beans.

Is chickpea anti inflammatory? ›

No, chickpeas aren't considered inflammatory. Most healthcare providers consider chickpeas to be an anti-inflammatory food. This means they can help fight harmful inflammation in your body. They're also high in fiber and a good source of protein.

Do chickpeas detox your body? ›

The fiber and phytonutrients make this an ideal detox meal. Chickpeas are a natural appetite suppressant too!

Can I eat chickpea salad at night for weight loss? ›

Yes, you can eat chickpea salad at night for weight loss. Chickpeas, also known as garbanzo beans, are a nutritious and filling food that can be beneficial for weight loss due to their high protein and fiber content.

Is it okay to eat chickpea pasta everyday? ›

Yes! Chickpeas themselves are plant-based powerhouses chock-full of both protein and fiber — up to 8 grams of each per ½ cup serving. Plus, they're a sustainable food source along with other pulses like beans, peas, and lentils.

Can I eat soaked chickpeas daily? ›

yes you can eat chickpeas daily not matter what is cooked or soaked but eat chickpeas daily it is really healthy food. Chickpeas or Kabuli Chana or White Chana or Choley are one of the most liked legumes. They are a nutrient dense food and pack of tons of protein, fiber but without offering lot of calories.

Are chickpeas healthier than rice? ›

Legumes have superior nutrient profiles in comparison to other common dietary staples, such as rice and corn [21]. For example, black beans and chickpeas contain more than 7 g of protein, while long-grain white rice and kernel corn contain only 2 g per 1/2 cup serving of cooked food.

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