Chickpea Sun-Dried Tomato Salad

This Chickpea Sun-Dried Tomato Salad is a bright, simple dish you can make in minutes. It is a healthy salad with good protein and fiber. It works as a lighter option for lunch or a quick dinner. If you like bold flavors, this salad will satisfy you without heavy calories. If you enjoy fresh salad ideas, try my corn tomato avocado pasta salad for another healthy plate.

This recipe makes a high protein meal that stays fresh in the fridge. It is a great option for meal prep and for people who want a low calorie, gluten free lunch. The taste comes from sun-dried tomatoes and a small pesto made from their oil. Chickpeas add bulk, fiber, and plant protein. The salad is easy to change for your needs and can be diabetic-friendly with portion control.

WHY YOU WILL LOVE THIS RECIPE

You will love this recipe because it is quick, healthy, and filling. It is a lighter option that still tastes rich. Chickpeas give you slow energy and keep you full. The salad is low in added sugar and has heart healthy fiber. It is great for meal prep and travels well in a lunch box. This version is a healthy version of a classic spread, but with less oil and more protein. It also works as a good choice for weight loss when you watch portions and serve it with greens. If you like mixed salads with simple steps, try the delicious pasta salad with cherry tomatoes and mozzarella for another easy idea.

HOW TO MAKE Chickpea Sun-Dried Tomato Salad

This salad uses a sun-dried tomato pesto to bring rich flavor with few ingredients. You make the pesto, mash the chickpeas, and mix. The process is fast and clean. It makes a great meal prep item for work days. You can eat it on bread or on a bed of greens. It is a high protein meal with plenty of fiber and low sugar.

EQUIPMENT NEEDED

• Blender or small food processor
• Medium mixing bowl
• Fork for mashing
• Measuring spoons and cups
• Knife and cutting board
• Serving bowl or container for meal prep

Ingredients You’ll Need :

1 can chickpeas, ½ red onion finely chopped, 1 pickled cucumber finely chopped, ¼ cup parsley chopped, bread to serve with, ¼ cup oil from sun-dried tomatoes, 5-6 large sun-dried tomatoes, 2 tbsp pine nuts, 1 clove garlic, 1 tbsp balsamic vinegar, ½ tsp salt

STEP-BY-STEP INSTRUCTIONS :

Start by making the sun-dried tomato pesto. In a blender, combine oil, sun-dried tomatoes, garlic, balsamic vinegar, pine nuts, and salt. Blend until creamy. In a bowl, add chickpeas and mash them using a fork. Add chopped red onion, pickles, and parsley. Combine with the sun-dried tomato pesto and enjoy with a slice of bread or on its own.

HOW TO SERVE Chickpea Sun-Dried Tomato Salad

Serve this salad cool or at room temperature. For a light lunch, place two to three heaping tablespoons on a slice of whole grain bread. For a lower calorie plate, serve two scoops over mixed greens. Use one portion (about 1/2 to 3/4 cup) for a balanced meal. The salad is filling because of chickpea protein and fiber. If you want a heart healthy meal, pair it with steamed vegetables or a simple green salad. Watch portions if you aim for weight loss: one medium bowl or two small scoops is a good serving size.

STORAGE & FREEZING : Chickpea Sun-Dried Tomato Salad

Store the salad in an airtight container in the fridge for up to 4 days. Keep the bread separate to avoid sogginess. The flavor can improve after a few hours as the pesto soaks into the chickpeas. This salad is not ideal for long-term freezing because the texture of cooked chickpeas can change when frozen and thawed. For best texture, do not freeze the fully mixed salad. If you must freeze, freeze the pesto alone in an ice cube tray, then thaw and stir into fresh chickpeas later.

SERVING SUGGESTIONS

• Serve on toasted whole grain bread for added fiber.
• Spoon over a bed of spinach or arugula for extra greens.
• Add a side of grilled chicken or baked fish for a higher protein meal.
• Keep portions in small containers for a low calorie plate.
• For a Mediterranean touch, add olives and cucumber slices.

For a sweet and juicy contrast, pair this savory salad with a light fruit salad or the tomato peach burrata salad recipe. That pairing makes a fresh, balanced plate that is good for meal prep and warm days.

VARIATIONS

• Healthier version: Use less of the sun-dried tomato oil and replace half with extra virgin olive oil. Add more chopped parsley and lemon juice to brighten the mix. This keeps the flavor but cuts calories and saturated fat.
• High-protein or low-carb version: Add diced grilled chicken or canned tuna to increase protein and make it a fuller meal. Skip the bread and serve the salad on lettuce leaves to lower carbs. This converts the dish into a low carb, high protein meal.
• Air fryer or oven-baked version: For a toasty twist, dry chickpeas in the oven or air fryer before mixing. Toss drained chickpeas with a little oil, salt, and pepper. Air fry at 380°F (190°C) for 10–12 minutes until slightly crisp, or bake at 400°F (200°C) for 15–20 minutes. Let them cool then mix with the sun-dried tomato pesto for extra crunch and texture.

These options let you change the salad for diet needs. You can make a lighter option or a more filling plate fast.

FAQs

Q: Is this salad diabetic-friendly?
A: Yes. This salad can be diabetic-friendly when eaten in controlled portions. Chickpeas have a low to moderate glycemic load and offer fiber and protein that help steady blood sugar. Avoid eating large portions or pairing with sweet sides.

Q: How many calories are in one serving?
A: Calories vary by portion and exact oil amount. A typical 1/2 cup serving is likely to be low calorie compared to heavy spreads, but the sun-dried tomato oil adds calories. Use less oil for a lower calorie dish.

Q: How long will the salad keep in the fridge?
A: Store in an airtight container for up to 4 days. Keep bread separate. The flavor can deepen over time, but texture may soften.

Q: Is this recipe gluten free?
A: The salad itself is naturally gluten free if you skip the bread or use gluten free bread. Check labels on any pickles or added items to ensure they are gluten free.

Q: Can I make this for meal prep?
A: Yes. It is great for meal prep. Make the pesto and chickpea mix ahead and store in small containers for quick lunches during the week.

Q: Is this high protein?
A: It is a moderately high protein plant-based meal. Chickpeas add good plant protein. Add a lean meat or seeds for extra protein to make it a full high protein meal.

MAKE-AHEAD TIPS FOR Chickpea Sun-Dried Tomato Salad

• Make the sun-dried tomato pesto up to 3 days ahead and keep it in a small jar in the fridge.
• Rinse and drain chickpeas and store them dry in a container to mash later.
• Chop the red onion, pickled cucumber, and parsley the night before to save time. Keep them in sealed bags or small boxes.
• Pack the salad in individual containers for easy grab-and-go lunches. Use portion cups to keep servings consistent if you are watching calories for weight loss.
• If you plan to add air-fried chickpeas for crunch, store them in a separate small bag and add them when you eat to keep them crispy.

This salad is simple to build into a weekly plan. It holds flavor well and helps you eat more plant protein and fiber. It is a healthy version of a spread that you can use in many meals. It acts as both a lighter option and a satisfying main for busy days. It is also a good choice for people who want a meal prep friendly, gluten free, or heart healthy lunch.

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