Mediterranean Chickpea Salad {Creamy, Vegetarian}

This ultra Creamy Chickpea Salad made in Mediterranean style is bursting with rich flavors of peanut butter, honey, tangy lemon and crunchy veggies! Low in calorie, this protein-rich Chickpea Salad is a breeze to make. Trust me, each bite is super indulging!

Creamy Chickpea Salad, made with boiled chickpeas, crunchy onions, bell peppers, tomatoes, green chilies and smothered with peanut butter and honey, is a total comfort and healthy snack!

A hearty vegetarian salad that is a blend of savory, spicy and sweet flavor and is a meal by itself or can be had as a healthy side dish. This chickpea salad is made in a Mediterranean style, but you may always make it in any style. If you love salads, you may find my little collection of veg salads for weight-loss interesting!

Why Would You Love This Recipe?

• Healthy Vegetarian Salad
• Super Easy Ingredients
• Chickpeas are bundle pack of fiber, protein and potassium!
• Kids Friendly
• Weight-Loss Friendly
• Can be made Vegan
• Gluten Free
• Customizable to include vegetables or pasta!
• The Best Creamy Chickpea Salad Ever!

Ingredients

• Boiled Chickpeas-are the star ingredient of this salad. They add proteins to it and are super delicious. I have boiled chickpeas a night before. That saved a lot of time to make this salad. I love the flavor of home cooked chickpeas. If you are busy, you may use the canned ones as well. The same recipe can be made with Black Chickpeas (Kala Chana). For boiling chickpeas, find detailed steps in Notes.
• Onion- add mild sweet and crunchy flavor. I have used the red local onions. White Onions or spring onions work too.
• Tomato- add the much needed color and tanginess. They naturally make the salad juicy.
• Capsicum- Dominant in flavor, capsicum is queen of salads. It adds the depth to the flavor of this salad. You may use any of the bell peppers- yellow, red, or green.
• Honey- Though optional, honey balances the sweet, savory and spicy flavor. If you wish to make a vegan salad, you may substitute it with Maple syrup.
• Peanut butter- adds the much needed creamy texture to this chickpea salad. I have used creamy sugary peanut butter. If you love chunks of peanut, feel free to use chunky peanut butter. You may use any local brand. You may also use cream cheese, almond or walnut butter.
• Red Chilly- I love the spicy kick to my salads. Feel free to skip it or reduce it as per your liking.
• Lemon Juice- Garnish your salad with the tangy lemon juice. it helps blend all flavors together.
• Green chilly- Chopped fresh green chilies add heat to this salad. Feel free to reduce it if you don't like heat.
• Fresh coriander leaves- adds vibrant color and flavor. You may use basil or parsley as well. Fresh leaves works best.
• Olive oil- blends all ingredients in a smooth textured salad. I love addition of olive oil in salad. You may use any oil or skip it as well.
• Salt as per taste- adds perfect savory flavor. I have used normal table salt. kosher salt works well too.

Variations

• Vegan Chickpea Salad- This recipe of chickpea salad is vegan if you omit honey.
• Chickpea Avocado Salad- You may add freshly chopped avocado to this salad.
• Roasted Chickpea Salad- As much as I love boiled chickpeas, I also like the crunchy flavor that comes from the roasted ones.
• Chickpea Pasta Salad- Make this salad a meal by adding pasta to it.
• Indian Chickpea Salad- You may make this salad in an Indian style by adding Indian spices like- Cumin, Garam Masala, coriander powder or Amchur.
• Add another Protein- Add lentils or beans to this salad for making it more protein rich.

What To Team With This Chickpea Salad?

This salad is loved by all as is! For a complete meal, you may team it with:

• Whole Wheat Focaccia Bread
• Healthy Tomato Soup
• Pumpkin Sandwich
• Ragi Banana Pancake
• Lemon Coriander Soup

Storage Instructions

I love creating fresh salads and having them fresh too. I dislike an after taste that comes after keeping food in the refrigerator. That said, for winters or for busy you, you may store the leftovers in the refrigerator in a dry container with a lid for 2 days.

Freezing chickpea salad is not recommended as they are soaked and boiled and then used in the salad.

Expert Tips

• Boil the chickpeas a day before. Soak them for about 7-8 hrs (overnight soaking works well too). Pressure Cook them for 2 full whistles and simmer for about 20 min. Remember to add salt while boiling.
• If you are using the canned chickpeas, drain the water from the can and make sure to boil them for about 10 min or till tender.
• When adding chickpeas in salad, use a colander to remove any extra water that comes from boiling it or else the salad may leave water.
• For storing it in refrigerator, make sure the container is dry and has no moisture in it or else the salad may become soggy.

FAQ

Detailed recipe with Steps

Step 1 Wash Vegetables

Gather all the ingredients and wash veggies thoroughly under tap. Chop them as you like.

For the boiled chickpeas, either use home-boiled or canned. Home boiling of chickpeas need additional soaking time of 7-8 hrs or overnight. Pressure Cook them for 2 full whistles and simmer for about 20 min.

Step 2 Mix in Bowl

In a large Bowl, mix all the chopped veggies together.

Step 3 Blend in The Peanut Butter and spices

Flavor the salad with peanut butter, olive oil, green chilies, lemon and honey. You may add little salt and mix it well.

Step 4 Toss It and Serve It

The delicious crunchy creamy Chickpea Salad is ready! Serve it and Enjoy!

Hope you enjoy this amazing salad!

Do share your views about it!!

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If you make this recipe, share the image of it on our instagram account @veg.buffet or twitter account @vegbuffet

Mediterranean Chickpea Salad { Creamy, Low Calorie}

Creamy Chickpea Salad, made with boiled chickpeas, crunchy onions, bell peppers, tomatoes, green chilies and smothered with peanut butter and honey, is a total comfort and healthy snack! Made in mediterranean style, this chickpea salad is customizable with many options.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 mins

Cook Time 20 mins

Total Time 30 mins

Course Appetisers, Salads

Cuisine Mediterranean

Servings 4 people

Calories 179 kcal

Equipment

• 1 Mixing bowl

Ingredients

  

• 1 cup Boiled Chickpeas
• 1 small onion
• 1 small tomato
• 1 small capsicum
• 2 teaspoon honey optional
• 1 tablespoon peanut butter
• 2 teaspoon Red Chilly
• 1 teaspoon Lemon Juice
• few leaves fresh coriander leaves
• 1 teaspoon olive oil
• salt as per taste
• 1 small green chilly optional, chopped in small pieces

Instructions

 

• Gather all the ingredients. Wash veggies under running water. Chop them as desired. For the chickpeas, soak overnight or two hours in warm water. Boil for two whistles on full and simmer for 15-20 min.
  
• Take a large bowl and all the veggies along with chickpeas. You may add any other vegetable of choice.
  
• Add lemon juice.
  
• Drizzle some olive oil.
  
• A hint of honey brings a wonderful amalgam of all tastes in the salad. Just remember never heat honey or add it to anything hot as it makes it toxic. So here all food stuff is of room temperature,.
  
• Add all spices and salt, green chillies.
  
• Add Peanut Butter and give a good mix.
  
• The Veg Thai Salad is ready. Enjoy It.
  

Notes

Notes: 

• Boil the chickpeas a day before. Soak them for about 7-8 hrs (overnight soaking works well too). Pressure Cook them for 2 full whistles and simmer for about 20 min. Remember to add salt while boiling.
• If you are using the canned chickpeas, drain the water from the can and make sure to boil them for about 10 min or till tender.
• When adding chickpeas in salad, use a colander to remove any extra water that comes from boiling it or else the salad may leave water.
• For storing it in refrigerator, make sure the container is dry and has no moisture in it or else the salad may become soggy.

Nutrition Facts
Serving size: 1 bowl
Servings: 5
Amount per serving
Calories	179
% Daily Value*
Total Fat 4.6g	6%
Saturated Fat 0.6g	3%
Cholesterol 0mg	0%
Sodium 22mg	1%
Total Carbohydrate 27.3g	10%
Dietary Fiber 7.8g	28%
Total Sugars 5.7g
Protein 8.7g
Vitamin D 0mcg	0%
Calcium 49mg	4%
Iron 3mg	15%
Potassium 429mg	9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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