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 and can be served to your vegan or gluten free friends!
Your recipes are always so great! We loved this chickpea with arugula salad. We made as written except lightly chopped the arugula. Assembled it earlier in the day, adding the dressing about 1 hour before serving. Never would have thought about chickpeas with potatoes! It was glorious…filling and refreshing . Thank you for sharing.
⭐⭐⭐⭐⭐Mike Zielonka
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, crumbled feta cheese, some shaved parmigiano or add a little chopped dill or add some tuna and skip the vegan root.
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.
What kind of potatoes work best in an Italian Chickpea Salad?
Waxy potatoes like Yukon Gold or red potatoes hold their shape well after cooking and are ideal for salads.
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.
Can this salad be made ahead of time?
Yes, you can prepare this salad a day ahead. However, add the arugula just before serving to keep everything fresh.
Is there a substitute for red wine vinegar in the dressing?
If you don’t have red wine vinegar, you can use lemon juice for a slightly different but delicious taste.
What adjustments should I make if I find the dressing too tart?
If the dressing is too tart, add a little more olive oil or a pinch of sugar to balance the acidity.
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
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!
- 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)
-
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!
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.
You can prepare this salad a day ahead. However, add the arugula just before serving to keep everything fresh.
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.
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
Updated from August 18, 2019
Related
It’s All About Pasta
Amazing pasta recipes to make your mouth water!
Authentic Italian Desserts
75 Traditional Desserts Made Easy