Transform your meal prep game with this vibrant, protein-packed chickpea salad that’s bursting with Mediterranean flavors. Featuring perfectly spiced chickpeas, crisp fresh vegetables, and a tangy maple-lemon dressing, this colorful salad delivers 15+ grams of plant-based protein per serving. Whether you’re looking for a satisfying lunch, light dinner, or healthy meal prep option, this nutrient-dense salad will keep you energized and satisfied for hours.
Ingredients
For the Spiced Chickpeas:
- 1 can (540ml) cooked chickpeas, drained and rinsed (355g if using home-cooked)
- 1-2 tablespoons olive oil
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon salt (or to taste)
- ¼ teaspoon cayenne pepper (optional)
For the Fresh Vegetables:
- 1 cup (150g) cucumber, diced
- 1 cup (150g) red bell pepper, chopped
- 1 cup (200g) fresh tomatoes, diced
- ½ cup (70g) red onion, finely chopped
- ½ cup (65g) carrots, shredded
- ½ cup fresh parsley, chopped (or ¼ cup cilantro)
For the Maple Lemon Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice (or vinegar)
- 1 tablespoon pure maple syrup (or 2 teaspoons sugar/honey for non-vegans)
- ½ teaspoon salt (or to taste)
- ½ teaspoon black pepper
Instructions
Step 1: Prepare the Spiced Chickpeas Drain and rinse the chickpeas thoroughly, then pat them dry with a clean kitchen towel. In a large skillet, heat olive oil over medium heat.
Step 2: Season the Chickpeas Add the dried chickpeas to the skillet along with paprika, garlic powder, cumin, oregano, salt, and cayenne pepper if using. Stir constantly for 5-8 minutes until chickpeas are well-coated with spices and slightly golden.
Step 3: Cool the Chickpeas Remove spiced chickpeas from heat and let them cool completely. This prevents wilting the fresh vegetables when combined.
Step 4: Prepare the Vegetables While chickpeas cool, dice the cucumber, chop the red bell pepper and tomatoes, finely chop the red onion, shred the carrots, and chop the fresh parsley or cilantro.
Step 5: Make the Dressing In a small bowl, whisk together extra virgin olive oil, lemon juice, maple syrup, salt, and black pepper until well emulsified. Taste and adjust seasoning as needed.
Step 6: Assemble the Salad In a large serving bowl, combine the cooled spiced chickpeas with all prepared vegetables and fresh herbs. Pour the dressing over the salad.
Step 7: Toss and Serve Gently toss all ingredients until evenly coated with dressing. Let the salad sit for 10-15 minutes to allow flavors to meld before serving.
Time, Servings & Nutrition
Prep Time: 20 minutes
Cook Time: 8 minutes
Total Time: 28 minutes
Servings: 2-3
Nutrition (per serving): Calories: 385 | Protein: 16g | Carbohydrates: 45g | Fiber: 12g | Fat: 18g | Sodium: 650mg | Iron: 4mg | Folate: 280mcg
Why This Recipe is Good for You
This high-protein chickpea salad is a nutritional powerhouse that supports your health goals in multiple ways. Chickpeas are an excellent source of plant-based protein, providing all essential amino acids your body needs for muscle maintenance and energy production. With 16 grams of protein per serving, this salad rivals many meat-based dishes while being completely plant-based.
The colorful vegetables provide a wide spectrum of antioxidants, vitamins, and minerals. Red bell peppers deliver more vitamin C than citrus fruits, while tomatoes provide lycopene for heart health. The fresh herbs add anti-inflammatory compounds and enhance nutrient absorption.
The healthy fats from olive oil help your body absorb fat-soluble vitamins, while the high fiber content promotes digestive health and helps maintain stable blood sugar levels. This salad is naturally gluten-free, dairy-free, and vegan, making it suitable for various dietary needs. The combination of complex carbohydrates and protein provides sustained energy, making it perfect for post-workout recovery or as a satisfying meal that won’t leave you hungry an hour later.