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Easy Italian Chickpea Salad

An easy Chickpea Salad recipe, made with tomatoes, potatoes, olives, arugula and spices. Then tossed with a simple olive oil dressing. The perfect side dish or main dish salad!

Chickpea salad in a white bowl.


 

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 – either canned or dried and soaked overnight
  • Grape tomatoes – or cherry tomatoes
  • Potatoes – cooked and cubed
  • Red onion
  • Cucumber
  • Back olives – pitted and halved
  • Arugula – also known as rocket
  • Olive oil – extra virgin olive oil
  • Red wine vinegar – or you could use lemon juice
  • Oregano
  • Salt
  • Black pepper

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.

ingredients for chickpea salad in a white bowl

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 about 30 – 60 minutes. Add the arugula just before serving (so it doesn’t wilt).

ingredients including arugula for the chickpea salad in a white bowl

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.

Chickpea salad in a white bowl.

How to store the Chickpea Salad

The Chickpea Salad should be well covered and refrigerated. It will keep for up to three days in the fridge.

More Delicious Salads to Try

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!

Salad in a white bowl.
Salad in a white bowl.

Easy Italian Chickpea Salad

Rosemary Molloy
An easy Chickpea Salad recipe, made with tomatoes, potatoes, olives, arugula and spices and tossed with a simple olive oil dressing. The perfect side dish or main dish salad!
Prep Time 20 minutes
Chilling time 1 hour
Total Time 1 hour 20 minutes
Course Main Dish, Side Dish
Cuisine Italian
Servings 4 servings
Calories 318 kcal

Ingredients
 
 

  • 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

I like to use dried chickpeas but canned would work also. Just make sure to drain and rinse them well.
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.
The Chickpea Salad should be well covered and refrigerated. It will keep for up to three days in the fridge. I don’t recommend freezing.

Nutrition

Calories: 318kcal | Carbohydrates: 35g | Protein: 9g | Fat: 17g | Saturated Fat: 2g | Sodium: 352mg | Potassium: 751mg | Fiber: 9g | Sugar: 5g | Vitamin A: 251IU | Vitamin C: 24mg | Calcium: 84mg | Iron: 6mg
Did You Make This Recipe?Please leave a comment below or pin it to your Pinterest account!

22 Comments

  1. 5 stars
    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.

  2. What is the best recommendation for how to pre cook the chickpeas and potatoes? Are they baked, boiled, or some other method?

    1. 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.

  3. 5 stars
    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.

  4. 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

  5. 5 stars
    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.

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