Italian Chickpea Salad
This Italian Chickpea Salad is made with tomatoes, potatoes, olives, arugula and spices. Then tossed with a simple olive oil dressing. The perfect side dish or main dish salad recipe idea!
I love salads anytime of the year, from a white bean salad to a roasted red pepper pasta salad to a simple fruit salad. And this Chickpea salad in my opinion is one of those anytime salads. It’s a hearty type of salad which means not only is it perfect as a side dish but also makes a great main dish too! Plus it’s good for you!
Recipe Ingredients
- Cooked chickpeas – also known as garbanzo beans, either canned or dried and soaked overnight
- Grape tomatoes – or cherry tomatoes
- Potatoes – cooked and cubed
- Red onion – or white onion if you prefer
- Cucumber – sometimes I like to use an English cucumber that way I don’t have to peel it
- Back olives – pitted and halved kalamata olives
- Arugula – also known as rocket
- Olive oil – extra virgin olive oil
- Red wine vinegar – or you could use lemon juice
- Oregano
- Salt
- Black pepper
You could always substitute a few ingredients or add a few, for example you could add a chopped red bell pepper, sliced avocado, some chopped fresh herbs including parsley,
How to make a Chickpea Salad
Cook your chickpeas and potatoes until tender and let cool. In a large bowl add the chickpeas, halved grape tomatoes, chopped cucumber, onion, olives and potatoes.
In a small jar add the olive oil, vinegar, salt, pepper and oregano and shake to combine. Combine the salad with the dressing and refrigerate for short amount of time to combine the flavors. Add the arugula just before serving (so it doesn’t wilt).
Are chickpeas good for you?
Chickpeas are definitely good for you, they are a rich source of vitamins, minerals and fiber. They may even help improve digestion, help with weight loss and reduce the risk of several diseases. They are also high in protein which makes them a perfect substitute in vegetarian cooking.
Can I use canned chickpeas?
I like to use dried chickpeas but canned would work also. Just make sure to drain and rinse them well.
How to prepare dried chickpeas
In a large bowl add the dried chickpeas and cover well with water. Let the dried chickpeas sit for about 8 hours then drain and cook until tender. Let cool before adding to the salad.
How to store the Chickpea Salad
The Chickpea Salad should be well covered or placed in an airtight container and refrigerated. It will keep for up to three days in the fridge.
More Delicious Salads to Try
- Easy Italian Pasta Salad Recipe
- Shredded Brussel Sprouts Salad
- Mediterranean Rice Salad Bowl
- Mediterranean Chickpea Salad
So if you are looking for a Healthy Delicious Salad to try, I hope you give this Chickpea Salad a try and let me know what you think. Buon Appetito!
Easy Italian Chickpea Salad
Ingredients
- 1½ cups drained cooked chickpeas (approximately 2 cans drained and rinsed)
- ¾ cup grape or cherry tomatoes (halved)
- 2 medium potatoes cooked and cubed
- ½ red onion chopped
- ½ cucumber (cut & cubed)
- 12 black olives (halved)
- 2-3 handfuls arugula
DRESSING
- ¼ cup olive oil
- 2 tablespoons red wine vinegar or lemon juice
- ½ teaspoon oregano
- ¼ teaspoon salt
- 2 dashes pepper (or more if desired)
Instructions
- In a large bowl add the chickpeas, tomatoes, potatoes, onions, cucumber and black olives.
- in a small jar add the olive oil, vinegar, oregano, salt and pepper. Place the top on the jar and shake to combine.
- Pour desired amount of dressing over the salad and toss to combine. Cover and refrigerate for about 30-60 minutes. Just before serving add the arugula, toss and serve. Enjoy!
Notes
Nutrition
Updated from August 18, 2019
My family really enjoyed this hearty salad. I used white wine vinegar as that is what I had. We ate half with the arugula and I intended to have the other half with a tin of tuna in olive oil for lunch the next day. We had it with the arugula again….maybe next time.
Hi Annie, thanks so much, so glad everyone enjoyed it. That would be good with tuna. Take care!
Made this for lunch today as a side dish. Delicious.
Hi Paola, thanks so much, glad you enjoyed it. Take care!
What is the best recommendation for how to pre cook the chickpeas and potatoes? Are they baked, boiled, or some other method?
Hi Amy, if you buy canned chick peas then they are already cooked. I recommend boiled the potatoes in order to cook them. Hope that helps. Let me know.
i bought basil leaves just to try this recipe, so gonna make it for my office lunch. Many thanks!
Hi Tahiti, thanks I hope you enjoy it. Take care!
Came across this recipe when searching for a different salad of yours. I decided to try this one. Another great hit. It was more delicious the next day – with or without arugula!
I also added shaved Parmesan cheese , I thought it went well with the other ingredients.
Hi Jennifer, thanks so much, glad you enjoyed it. Shaved Parmesan is perfect. I love the stuff. Take care!
So simple and delicious!
Thanks so much Amy, glad you enjoyed it. Take care!
This salad is delicious, thank you for sharing the recipe. It was very easy to make it. My family loved it!
Hi Elva, thanks so much, so glad you enjoyed it. Have a great weekend.
By the picture, it appears to have fresh basil. But there is none in the recipe?
Hi Shelley, I actually just added it after for photos, but you can add it if you want. 🙂
I love all the recipes I’m fortunate to collect from you. They all sound amazing. When I retire I am planning to cook all of them! Thanks so very much for sharing your talent! Rita Grisetti
Hi Rita, thanks so much, what a wonderful compliment. Have a great week.
If using canned chick peas do I still need to cook them?
Hi Lorraine no you don’t have to cook them, just give them a rinse. Let me know how it goes.
Excellent recipe for a “meatless Monday” dinner. I used this as an antipasto and followed it with a small, grilled steak. i will definitely make this again soon.
Hi Jeff, thanks glad you enjoyed the salad. Have a great Sunday.