High Protein Chickpea Salad (Vegan + Gluten-Free)

Introduction

Did you know that plant-based protein sources like chickpeas have seen a 50% increase in global demand over the past five years? If you’re looking for a nutritious, satisfying, and quick meal, this High Protein Chickpea Salad is your perfect match. Naturally vegan and gluten-free, this salad packs a protein punch while bursting with fresh, vibrant flavors that make healthy eating exciting and delicious.

Ingredients List

1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, finely chopped
1/2 cup fresh parsley, chopped
1/4 cup Kalamata olives, sliced
1/4 cup toasted pumpkin seeds (pepitas)
2 tablespoons extra virgin olive oil
Juice of 1 lemon
1 teaspoon Dijon mustard
1 garlic clove, minced
Salt and pepper, to taste

Substitution Tips:

Swap pumpkin seeds for toasted sunflower seeds or hemp seeds for extra protein
Use fresh basil or cilantro instead of parsley for a different herb flavor
Add avocado chunks for creaminess and healthy fats

Timing

Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes

Step-by-Step Instructions

Step 1: Prepare the dressing

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until emulsified.

Step 2: Combine salad ingredients

In a large bowl, add chickpeas, cherry tomatoes, cucumber, red onion, parsley, olives, and pumpkin seeds.

Step 3: Toss salad

Pour the dressing over the salad ingredients and toss gently to coat evenly.

Step 4: Serve or chill

Serve immediately or refrigerate for 30 minutes to let flavors meld. Best served chilled.

Nutritional Information (Per Serving, serves 2)

Calories: 350 kcal
Protein: 15g
Carbohydrates: 32g
Fat: 16g
Fiber: 10g
Sugar: 5g

Healthier Alternatives

Use less olive oil or swap with avocado oil for a milder taste
Reduce salt by using low-sodium olives or rinsing canned chickpeas well
Add kale or spinach for extra greens and micronutrients

Serving Suggestions

Serve as a main course for a light lunch or dinner
Pair with whole grain pita or gluten-free crackers
Add a side of hummus or baba ganoush for a Mediterranean spread

Common Mistakes to Avoid

Using canned chickpeas without rinsing: Excess sodium and can affect flavor
Over-chopping vegetables: Keep some chunks for texture and bite
Skipping resting time: Chilling enhances flavor melding

Storing Tips

Store in an airtight container in the fridge for up to 3 days
Keep dressing separate if storing longer to avoid soggy salad
Perfect for meal prep and grab-and-go lunches

Conclusion

This High Protein Chickpea Salad is a powerhouse vegan and gluten-free meal, perfect for those seeking quick nutrition without compromising on flavor. Light, fresh, and satisfying — it’s a salad you’ll want to make again and again.

Give it a try and comment below with your favorite salad add-ins! Don’t forget to subscribe for more healthy recipes.