How many calories are in Chickpea Salad?
Chickpea Salad has about 594 calories per serving based on the current ingredient list and serving size on this page.
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Chickpea Salad
Chickpea Salad is a Salads international recipe with 594 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
594 kcal
Total Time
15 min
Servings
1
Protein
54.4 g
About This Recipe
The story behind Chickpea Salad
Chickpea Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around chickpeas, tomato, and cheese.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 594 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Chickpea Salad worth coming back to.
Ingredients
- Chickpeas1 cup (200 g)
- Tomato1 count (130 g)
- Cheese2 slice (50 g)
- Parsley1 tablespoon (4 g)
- Olive Oil1/2 tablespoon (5 ml)
- Lemon Juice1 tablespoon (15 g)
- Red Onion1/4 count (38 g)
- Oregano1 pinch (1 g)
Instructions
- 1
Step 1
For this recipe you need cooked chickpeas.
- 2
Step 2
Cut the cheese into pieces, it can be white/fresh cheese, mozzarella, cottage cheese.
- 3
Step 3
Cut the tomato into medium pieces and chop the red onion. Wash the onion in salted water, drain and set aside.
- 4
Step 4
Place the chickpeas, cheese pieces, tomato and onion in a bowl.
- 5
Step 5
Season with olive oil, lemon juice, oregano and chopped parsley. Season with salt and pepper.
- 6
Step 6
Mix well.
Nutrition Snapshot
Macros and micros at a glance
71/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
594
Protein
54.4g
Carbs
137.9g
Fat
34.1g
Fiber
27.4g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
MilkTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Chickpea Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Chickpea Salad
How long does Chickpea Salad take to make?
Chickpea Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Chickpea Salad?
Most ingredients in Chickpea Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can use a plant-based version of Cheese. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Chickpea Salad?
Chickpea Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Chickpea Salad?
Chickpea Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Chickpea Salad?
Chickpea Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Chickpea Salad up or down?
Yes. Chickpea Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Chickpea Salad?
A large skillet, saucepan, or sheet pan works well for Chickpea Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Chickpea Salad is cooked properly?
Chickpea Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Chickpea Salad suitable for vegetarians?
Yes. Chickpea Salad is suitable for vegetarians as written.
Is Chickpea Salad gluten-free?
Yes. Chickpea Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Chickpea Salad?
Yes. This recipe includes Milk, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Chickpea Salad ahead of time?
Chickpea Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Chickpea Salad for my calorie or macro goals?
Chickpea Salad already lands in a fairly high-protein range at about 54.4 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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