Bean and Chickpea Salad Recipe
A protein-rich salad bursting with vibrant beans and crisp veggies, finished with a zesty lemon dressing. Quick, nutritious, and perfect for any season!
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Why This Is My Go-To Protein Salad
I’m always on the lookout for meals that strike a balance between bold flavors, hearty nutrition, and ease of preparation. This bean and chickpea salad checks all those boxes and then some. It’s the first thing I reach for on warm days, those moments when I want substance but not a heavy meal.
What I like about this salad is the dynamic contrast in textures and the way the tangy dressing brings it all together. You get the creamy, nutty base from chickpeas, a satisfying bite from kidney and black beans, with fresh crunch and zing from cucumbers, tomatoes, and red onion.
Reasons this salad stays in my rotation:
- Super easy and quick – literally on the table in 10 minutes.
- Packed with plant-based protein and fiber.
- Keeps well — actually tastes better after some fridge time.
- Can be doubled for a crowd or meal-prepped for the week.
If you want to spice it up, a pinch of smoked paprika or cumin in the dressing does wonders. You can dial up the veggies, swap beans based on what you have at hand, or even throw in some feta for a Mediterranean twist.
I really do keep this on repeat not just as a salad but also as a wrap or stuffed into pita when I want a grab-and-go lunch. So fresh, satisfying, and easy — what’s not to love?
Refreshing Bean and Chickpea Salad
A colorful salad featuring chickpeas, kidney beans, black beans, crisp veggies, and a tangy lemon dressing.
Ingredients
Instructions
- 1
In a large bowl, mix together the chickpeas, kidney beans, black beans, cucumber, cherry tomatoes, red onion, and parsley.
- 2
In a small bowl, whisk together the olive oil, lemon juice, garlic powder, salt, and pepper until well combined.
- 3
Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
- 4
Let the salad chill in the refrigerator for about 30 minutes before serving to allow the flavors to meld. Enjoy it fresh as a side or a light main dish.
Notes
Add feta cheese or olives for a Mediterranean variation.
Swap in other canned beans depending on availability.
Salad stays fresh for up to 4 days covered in the fridge.
Nutrition Facts
Serves: 4 servings
Calories Per Serving: 220
Frequently Asked Questions About This Recipe
Yes! In fact, this salad tastes even better after a few hours in the fridge as the flavors meld. Store it in an airtight container and enjoy within 3-4 days.
You can swap in or add other beans like cannellini, navy, or pinto beans—use your favorites or what you have on hand.
Yes, this salad is naturally vegan and gluten-free as written.
Try adding herbs like mint or dill, a dash of smoked paprika or ground cumin, or crumbled feta for a Mediterranean twist.
It makes a great side dish for grilled meals, or add to wraps, pita pockets, or enjoy as a stand-alone lunch.
