A food blog for all, where the ingredients speak for themselves.

Hearty Chickpea Salad

Hearty Chickpea Salad

The most recent pack of Goya Brand Chickpeas has not lasted me nearly as long as they normally do. Part of the blame belongs to this recipe for Hearty Chickpea Salad. Think of this as your brand-new replacement for tuna or chicken salad.


I have to say, and I say this without hesitation, that I’m liking this more than I ever liked chicken or tuna salad. It has so much more flavor, and fresh flavor at that. Not just saltiness. The consistency is perfect for sandwiches and is way more pleasing than the meat counterparts of chickpea salad.

all ingredients for hearty chickpea salad prior to mixing

Useful equipment alert!!!

I used a glass Pyrex mixing bowl to mix up my Hearty Chickpea Salad in. I have the eight piece set (4 bowl and 4 lids) and I love these things. We beat the heck out of them and haven’t seen a single sign of wear or tear. They work great and look awesome. Grab a set here: Pyrex 8 Piece Glass Mixing Bowl Set w/ Lids.

Back to the food…

The construction definitely feels easier than the salads we used to prepare for sandwiches. Two cans of chickpeas that you mash roughly, some diced veggies and the dressing ingredients and you’re ready to go. I never mind whipping this stuff up for lunch or even dinner. It takes around 10-15 minutes start to finish. THAT’S IT.

One big tip: Do not over-mash the chickpeas. The mix right up with the mayonnaise. If you mix them too much, they you’ll be left with a paste filled with herbs and crunchy raw onions. Only mash about 1/2 of them. You definitely want a few whole chickpeas and a lot of bigger pieces. This is part of what makes this chickpea salad hearty.

PROfessional at PROtein

I’m not saying I’ll never eat tuna, chicken or egg salad again. What I AM saying, is that I’m definitely more apt to reach for this recipe for a lot of different reasons. The biggest one and probably the most important to me personally is the fact that it doesn’t have meat. My family and I are consciously trying to move away from eating meat. There are many reasons for this change as well, but above all is for our health. I don’t think I need to tell you that limiting your meat or cutting it out all together is very healthy for you. Obviously, you still need to take care of yourself and ensure you’re getting all of the vitamins, nutrients and protein that you need to survive without meat. This chickpea salad is PACKED full of protein, and GOOD protein. Protein that you NEED.

chickpeas drying to be added to hearty chickpea salad

A New, But Welcome Food Friend

I love how much protein is in chickpeas, which is a darn good reason for us to be eating so many. I’m not sure why they’ve been popping up in our meal rotation lately, but my family and I have been using them more and more lately. They seem super versatile, as I’ve made Asian dishes, a cold salad (obviously), and even a stew. Oddly enough, they almost seems to have a chicken flavor, especially when they’re sautéed with a little salt and pepper. Use caution however, they need to be cooked with liquid. They’ll dry out easily, but if you use some sort of liquid to cook them in, the chickpeas will soak it right up and become plump and juicy. Yet another reason in the long list to love these little guys.

chickpea salad in a bowl right after being mixed

I could ramble on and on, but I’ll let you discover this amazing chickpea salad and the humble chickpea for yourself….

Eat more chickpeas, eat good food and take care of yourself.


  • 2 14oz cans of chickpeas, drained,rinsed and dried
  • 1/2 small to medium onion, minced
  • 1 tbsp of dijon mustard
  •  clove of garlic, minced
  • 1 tsp each dried dill and parsley
  • 1/4 – 1/2 tsp salt to taste
  • 1/4 tsp pepper
  • 1/2 cup mayonnaise
  1. Mash about half of the chickpeas with the back of the spoon, or take a pass over all of the chickpeas, not mashing them completely. You want chunks because a lot of the chickpea mixes into the dressing.
  2. Add the other 8 ingredients and stir well and continuously until all of the ingredients are very thoroughly combined. Take your time and this and continue to stir for another 5-10 seconds after you think it’s mixed. This really combines everything and almost fluffs the salad.
  3. Serve immediately or preferably, refrigerate for and hour and serve on crackers or sandwiches with a green of choice.