I’m not kidding when I say this chickpea and arugula salad will have you in a chokehold.
It is packed with protein and has a zesty flavor that you will absolutely love.
Whether you’re craving a quick, delicious lunch or a light dinner, this chickpea arugula salad is the perfect combination of simplicity and nutrition.
Plus, you can also customize it to your liking by adding extra proteins like oven-baked salmon or chicken tenders.Â
All in all, you will absolutely love this dish.
Why You’ll Love This Chickpea and Arugula Salad
Quick and Easy: Ready in under 15 minutes with minimal prep.
High in Protein: Chickpeas add plant-based protein, making it filling and satisfying.
Incredible Flavor: The peppery arugula pairs really well with the cooked chickpeas, sweet tomatoes, and dressing.
Versatile: It is perfect as a standalone meal, a side dish, or a meal-prep option.
Benefits of This Chickpea and Arugula Salad
This chickpea arugula salad isn’t just delicious—it’s incredibly healthy too,.. And these are some benefits that I believe should convince you to make this dish.
Chickpeas are high in fiber and protein, helping you feel full while supporting digestion. For my weight loss girlies out there, this meal will be beneficial for you.
Arugula (though I used to dislike it in the past) is packed with vitamins A, C, and K, along with antioxidants.
The avocado, an essential ingredient for healthy meals, offers heart-healthy fats, which I love, and potassium, while tomatoes provide a boost of vitamin C and antioxidants.
Ingredients for the Best Chickpea Arugula Salad
This salad is made with simple ingredients you probably already have in your kitchen. Here’s what you’ll need:
Chickpeas: The bread and butter of this dish! Use canned chickpeas, drained and rinsed.
Fresh Arugula: If you are not a fan of arugula, baby spinach is a great alternative.
Cherry Tomatoes: Add a nice acidity to the salad that I love. However, if you don’t like tomatoes, feel free to skip it.
Red Onion: I thinly sliced my onions. If you want extra flavor in your salad, you can caramelize the onions in a pan.
Avocado: Look for avocados that are slightly soft to the touch for the best texture.
Lemon Dressing: I used a simple mix of olive oil, fresh lemon juice, honey (or maple syrup), salt, black pepper, and a pinch of red pepper flakes. You can also substitute with my light balsamic vinaigrette dressing.
Seasonings: To season the chickpeas, I used a combination of black pepper, salt, cumin and paprika
How to Make Arugula and Chickpea Salad
This arugula and chickpea salad comes together pretty quickly. Follow this step-by-step instruction to ensure a great-tasting salad.
Step 1: Prep the Ingredients
Drain and rinse a can of chickpeas, then pat them dry with a paper towel. Wash and dry the arugula thoroughly. Slice the cherry tomatoes in half or dice one small tomato, thinly slice the red onion, and dice the avocado just before serving to keep it fresh.
Step 2: Make the Dressing
In a small bowl or jar, whisk together a drizzle of olive oil, a squeeze of fresh lemon juice, a spoonful of honey or maple syrup, a pinch of red pepper flakes, and salt and black pepper to taste. Set the dressing aside.
Step 3: Sauté the Chickpeas (Optional)
For extra flavor and texture, heat a bit of olive oil in a skillet over medium heat. Add the chickpeas, season with salt, pepper, paprika, and a sprinkle of cumin, and sauté them for 5-7 minutes until they’re golden and slightly crispy.
Step 4: Assemble the Salad
In a large bowl, combine the arugula, chickpeas, cherry tomatoes, red onion, and avocado. Drizzle the lemon dressing over the salad.
Step 5: Toss and Serve
Gently toss everything together until well combined. Taste and adjust the seasoning if needed. Serve immediately for the freshest flavor.
Tips for the Perfect Arugula Chickpea Salad
- Add Nuts or Seeds: Sprinkle in some toasted almonds, sunflower seeds, or pumpkin seeds for extra crunch.
- Make it a Meal: Add chicken, tofu, or roasted sweet potatoes for more protein and heartiness.
- Store Smart: If meal prepping, store the dressing separately and add avocado just before serving to keep everything fresh.
FAQs About This Arugula Garbanzo Bean Salad
Can I Use Dried Chickpeas?
Yes! Soak and cook them until tender before using. This adds a homemade touch to the salad.
How Long Does This Salad Keep?
You can Store leftovers in an airtight container in the fridge for up to 2 days. Keep the dressing separate if possible.
Can I Add Other Veggies?
Absolutely! Bell peppers, shredded carrots, or radishes would be great additions.
Make This Garbanzo Bean and Arugula Salad Today!
This chickpea and arugula salad is a perfect meal to have on lazy days when you’re craving a quick and easy salad dish.Â
Let me know in the comments if you give this recipe a try!
Chickpea and Arugula Salad
Ingredients
- 15 oz chickpeas - canned, drained and rinsed
- 1 tsp oil - to sauté chickpeas
- 4 cups arugula - fresh arugula
- 1 cup cherry tomatoes - halved, or one medium tomato (diced)
- ½ red onion - thinly sliced
- 1 avocado - diced
- ¼ tsp cumin
- ¼ tsp paprika
- salt - to taste
- black pepper - to taste
For The Dressing
- 2 tbsp olive oil - extra virgin
- 1 tbsp lemon juice - freshly squeezed
- 1 tsp honey - or maple syrup
- ¼ tsp red pepper flakes - optional, for heat
- salt - to taste
- black pepper - to taste
Instructions
- Drain and rinse the chickpeas, pat them dry, and set aside. Heat a teaspoon of oil in a skillet over medium heat. Add the chickpeas, season with cumin, paprika, salt, and black pepper, and cook for 5-7 minutes until golden and slightly crispy.
- In a small bowl or jar, whisk together olive oil, fresh lemon juice, honey or maple syrup, red pepper flakes (if using), and a pinch of salt and black pepper.
- In a large bowl, combine the arugula, chickpeas, cherry tomatoes, red onion, and avocado. Drizzle the dressing over the salad.
- Gently toss everything together until well combined. Taste and adjust seasoning if needed. Serve your chickpea and arugula salad immediately and enjoy!
