The Amazing Chickpea Spinach Salad |

The Amazing Chickpea Spinach Salad (7 Min, Vegetarian)

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Chickpea Spinach Salad, ready in 7 minutes | hurrythefoodup.comHumans are good at surviving. Really good actually. There are just over seven billion (!!!) of us in fact, with more arriving everyday. And how have we done so well over the years I hear you cry?

Well, have you ever considered chickpeas? Not really peas, and certainly not chicks, but fantastic nevertheless.

These bad boy legumes are high in both fiber and protein, essential for good health and a strong digestive system.

Chickpea Spinach Salad is served |

Health Benefits – Chickpea Spinach Salad

Humans have been cultivating them for around 11,000 years now (the humble chickpea) – and still do of course.

They help protect against two of today’s biggest foes – heart disease and type 2 diabetes, and a whole host of other other malicious dangers (the enemies).

This brilliant meal also contains spinach, which in itself is high in dietary fiber, protein, niacin, vitamins A, C and E amongst others (lovely spinach).

It REALLY is the king of salads. And it’s another delicious one.

We don’t waste our time with crappy, bland foods – we want taste and we want health. Half the people we tell don’t really believe us that salads can truly be tasty – until they try this.

Chickpea Spinach Salad, ready in 7 minutes, high in protein and fiber. |

What are you waiting for? Surprise yourself and anyone who’ll listen, and do your body a favour at the same time.

Chickpea Spinach Salad, ready in 7 minutes |
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4.63 from 139 votes

The Amazing Chickpea Spinach Salad

You won’t believe this tasty bad boy is actually good for you! Ready in 7 minutes, high in protein, fiber and absolutely delicious. Perfect for a quick lunch.
Course Mains, Salads
Cuisine Vegetarian
Time 7 minutes
Prep Time 7 minutes
Total Time 7 minutes
Servings 2 people
Calories 579kcal


  • 1 can chickpeas (drained and rinsed)
  • 1 handful spinach
  • 3.5 oz low fat feta cheese (use regular if you prefer)(3.5oz = 100g)
  • 1 small handful raisins
  • Β½ tbsp lemon juice (white or malt vinegar is also good)
  • 3 tsp honey
  • 3 tbsp olive oil
  • 0.5 – 1 tsp cumin
  • 1 pinch salt
  • Β½ tsp chili flakes (or dried cayenne pepper will do the trick nicely)


  • Chop the cheese and add with the spinach and chickpeas to a large bowl
  • Mix the honey, oil, lemon juice and raisins in a small bowl
  • Add the cumin, salt and pepper to the dressing bowl and mix well
  • Drizzle devilishly delicious dressing over the salad
  • Enjoy πŸ™‚


Missing an ingredient? Don’t be scared – experiment! Try something new today…
Adapted from Essen & Trinken


Nutrition Facts
The Amazing Chickpea Spinach Salad
Serving Size
368 g
Amount per Serving
% Daily Value*
Saturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!


  1. I don’t see an oil ingredient, but I’ll add olive oil.

  2. I watched the video – 5 T oil

    Looking forward to making this tonight. Thanks!

  3. 5 stars
    I made your salad for my dinner tonight. I really enjoyed it! The raisens make it! I may try craisens next time. Do you have craisens whereever you are? ; )

    • Really glad you enjoyed Kaye! And thanks for letting us know. I’m making it for lunch today too πŸ™‚ I’ve never seen a craisen in Hamburg…at least not in the wild! But I do import maltloaf from Britain which is just immense…

  4. Made this for dinner this evening. I added a handful of cherry tomatoes as well. It was delicious! Thanks for the recipe!

  5. 5 stars
    I’m pinning this recipe! Will make this for lunch – this is the first time I’ve come across a recipe and have all the ingredients in my cupboard, lol! Great share!

    • Haa, that’s great to hear! We try to make our recipes as easy as possible, but still super tasty. I’m sure you like this one πŸ˜€
      I was addicted to that salad for a couple of months actually

  6. Ashlyn ~ Dollop of Yum

    I love chickpeas and was pumped when I saw your recipe! I love the ease of it. I also think it would keep really well if taken to school or work. I featured it in my latest post, “Kick Start The New Year #3: 15 Healthy Lunches”!

  7. 1 star
    Made this recipe the night before, was off-put by the acidic smell (used all fresh, just purchased ingredients). Took it to lunch the next day, spinach was fine, garbanzo was fine, but oh god, the raisins tasted the way they smelled (bile). Dumped it all out.

    I don’t recommend it, but all the other reviews say otherwise. Do as you wish.

    • Hi Alex,
      what a bummer you didn’t like the salad!!
      I’m pretty sure something went wrong. Funny enough, I loooove the taste of these raisins when the salad stands for a day. It’s awesome when they are soaked in the dressing.
      Oh well, all opinions welcome! πŸ™‚

    • Have been cooking for 60 plus. Myself and many other men/women who cook, know you do not add the dressing night before. That is last. Bottle on table so that whomever may add what they wish. As with salt. No cooking with salt. Health is different now.

      • I think that makes sense, especially if you keep a serving for the next day.
        Though, I save a little prep and cleaning time if I assemble the dressing right on top of the salad πŸ™‚

  8. Is the nutritional info listed on this page accurate? Is one serving 689 cal (and so forth), or the entire salad?

    • Hi Amber! I double checked again. Yep, it’s accurate. One serving equals half the salad. So if you’d like to prep is as a side, than you can cut that calorie count in half. It’s a lot isn’t it? Mainly the 4 tbsp of olive oil are responsible for it (480 kcal). Then you get another 480 kcal from the chickpeas, the cheese and honey contribute a little as well. Either way, the salad is my absolute favorite and it’s well worth every (healthy) calorie of it πŸ™‚

  9. 3 stars
    An awful lot of fat for a salad! No need for 40g per serving lol I think you should modify the dressing, the oil is killing it.

  10. 5 stars
    Made your salad tonight and wow – it really is super easy! I did modify it by cutting the dressing in about half and adding both the lemon juice and the white wine vinegar. I also only added about 1 teaspoon of oil. I also added little orange tomatoes I had and subbed the raisins for dried cranberries. Was plenty of dressing for me and tasted great! For all the people out there complaining about the oil its pretty simple to just use less! Thanks for the recipe.

    • Thank you Lynn! Really glad you enjoyed it. Yes, you can definitely cut down on the oil when wanted, thank you for sharing how it went. I also swap the raisins for cranberries sometimes πŸ™‚
      I’ve never added little tomatoes but I bet they fit great. Thanks for the tip!

      • 3 stars
        I found it pretty oily so I’m going to try it again with half the oil. Love your website and so many of your recipes!

  11. I LOVE this recipe. It’s become my go-to salad because it is SO easy yet so tasty and unique!

    My only suggestion: 4 tbsps is A LOT of olive oil. I’ve adjusted it to 2 tbsps and kept the other ingredients that same, and it does not affect the taste whatsoever.

    Also, don’t not add raisins because you were too lazy to get them from the store, the sweetness really compliments the salad!

    • Thanks so much for your feedback!!
      And YASSS (!!), raisins are soooo important in this salad. Without them it’s just half the joy πŸ˜€
      Glad you liked it. Made it yesterday again as well, haha

  12. 5 stars
    Its awesome, used gorgonzola ,added grape tomatoes and sunflower seeds.

  13. This looks so good! I made it tonight to take to work tomorrow. I put the dressing in a separate container and will add it tomorrow. I also used cranberries because I prefer them to raisins, and I left out th cheese because I hate cheese. It looks so good, and most of the reviews are fantastic, so I’m looking forward to it tomorrow!

    • Aaand how did you like it? Now I’m curious πŸ˜€
      I really hope it turned out as good as you hoped for. I personally find the cheese quite refreshing in this salad. A non-dairy alternative could be avocado though. Thanks for trying out the salad, Laura!

  14. 5 stars
    This is great! I used half the oil and it was still plenty, Maple syrup instead of honey, and sundried tomatoes instead of raisins. And went with the lemon and cayenne options. So good!

  15. I just made this for lunch and it was very good.

    • Thank you Anastasia! Glad you enjoyed it, it’s a stayer in my lunch circulation too!

    • 3 stars
      it’s good and quick, but for one person this only comes out to about 6 grams of protein (I used 0.5 cup chickpeas, doubt I could eat much more in one sitting). With about 2 tbsp of olive oil for one person, that comes out to well over 200 calories for just one ingredient, not to mention 28 grams of fat.

      Just not within my macros, and I find the description a little misleading! For one whole can of chickpeas it might be 20+ grams of protein, but I doubt many people can or want to eat a whole can of chickpeas for one meal.

      Will have to tweak to up the protein and decerease the fat content.

      • Hi Eli! And thanks for writing. You can absolutely cut down on the oil – you don’t lose much taste and you bring the kcals way down. There’s also the protein from the feta, that adds to the overall protein level. When you say half a cup of chickpeas, did you mean dried or cooked/canned?

  16. 5 stars
    Eating this all week long on night shift, so good!

  17. 4 stars
    Surprisingly good! Will definitely make it again.

    • Thank you! Even after nearly three years I still make it once a week or so :). And it gets quicker every time, also a bonus!

  18. 5 stars
    I made it! Loved it but added extra lemon and would only do 3 tbs of olive oil next time. Thanks for a yummy and healthy salad!

  19. I love this chickpea salad but i do not eat cheese . What can i replace the cheese with?

    • Hi Kang!
      I’d suggest try something that is salty, fresh and has a bit of tang. I think capers would work very well for this πŸ™‚
      I use them often as a “feta-replacement”.

    • Here in the US you can get soy cheese or almond milk cheese and probably other forms..unless you just don’t like anything that resembles cheese!~ (Pass all cheese to me…especially goat feta and cave aged cheeses`

  20. Delicious! Skipped the honey and the raisins, added toasted sliced almonds. Just wanted to again mention the fact it’s important to differentiate between type 2 and type 1 diabetes when you are commenting on diet related illnesses. “They help protect against two of today’s biggest foes – heart disease and diabetes, and a whole host of other other malicious dangers.” Nothing can protect you from Type 1 diabetes, an autoimmune disease where your body basically attacks and kills insulin producing beta cells. I’m new to your site, enjoying and appreciating the great information but as a Type 1 diabetic for 42 years, I have a vested interest and will be correcting you whenever I come across this. πŸ˜‰

    • Hey again Suzan! Absolutely, great shout. It’s now changed again. Changing all of them is on my to-do list, but please by all means, flag them up when you see them and I’ll alter each one πŸ™‚

  21. Allison Cassatta

    Can someone suggest a less spicy alternative for the cayenne/chili flakes? I can’t handle super spicy food.

    • Hi Allison!
      Hmmm, maybe a paprika powder would work better for you? In any supermarket you should be able to find some sweet variations. Also, you can easily omit the chili flakes all together. The salad will still taste really good πŸ™‚

  22. 5 stars
    This was totally amazing.. Took it to work and it stayed well πŸ™‚
    Added dried cranberries and replaced oil with Peanut butter…

  23. 5 stars
    WHAT?!?! This is seriously delicious, I only added cucumbers. I didn’t have raisins on hand so chopped up a couple dates and dried apricots, I also roasted the chickpeas! I’m not sure I’ll lose weight eating this way cuz everything I’ve tried is just delicious, I seriously wanted to eat the entire bowl. Thanks for making vegetarian fun and easy. πŸ™‚

    • Wohoooo πŸ˜€
      Really cool you liked the recipe! You’re pimped version sounds super delicious too. I know “the problem” of wanting to eat the entire salad all to well, by the way! Viele Grüße πŸ™‚

  24. 4 stars
    Is this meal really 658 kcal per portion? Seems high for the ingredients listed. I’d be surprised if one portion is much more than around 350 kcal.

    Can anybody confirm the kcals for one portion of this meal?


    • Hi James,
      yep it’s roundabout that per serving. it’s the olive oil that makes the impact. 2 tbsp = 240 kcal. Then another 400 kcal from all the other ingredients and you end up at 650 kcal πŸ™‚
      You could make the salad lighter by just omitting a tbsp of olive oil and reducing the honey.

  25. 5 stars
    just wondering if anyone has tried goat cheese instead of feta.

  26. 5 stars
    This-was-awesome! I wanted to eat the whole thing! And…I added toasted almonds as well. Thank you, thank you, thank you!!

  27. Marie Street

    5 stars
    Wow looks amazing!!!

  28. 5 stars
    Yesterday I downloaded the high protein meal plan and I am on day 1! Oh goodness! This was super easy to make and Absolutely Delicious. Thank you thank you

  29. A friend gave me two HUGE bags of chickpeas. I’ve been a vegetarian for 40 years but have only barely used dried chickpeas once and it didn’t go well! (I love store-bought hummus as mine didn’t taste good!)
    So, I cooked some chickpeas and went on the ‘hunt’ for the recipes and ended up at your site. Your videos are awesome: Clear directions and simple to follow. That spinach salad with garbanzos looks fantastic. Question: Have you tried both cow and goat feta for this salad? Which do you like better?
    Tonight I’m going to make the curry and rice dish. Another friend gave me a HUGE bag of short grained brown rice that she got at one of our HUGE American superstores. So, I”m going to make the curry dish with this and my dried basil and see how it turns out! THANKS for giving me an idea of something EDIBLE and TASTY that I can make with all these chickpeas!

    • You picked two of my favourite recipes. I’m super happy you have this massive bag of chickpeas at home πŸ˜€
      I had this salad with both, cow and goat feta. I prefer the goat version. But goat cheese is a little more expensive.

  30. leannecarlisleroche

    5 stars
    Yum! We’re just about to head into a New Zealand summer and this is the perfect salad to serve up at the summer beach BBQs

  31. 5 stars
    This is an amazing salad! Added cashews instead of raisins and it was absolutely loved it.

  32. Michal Summers

    4 stars
    Used this as a base idea for what I did and I have now had this salad 3 times in 2 days lol I roasted the chickpeas in the oven so they’re nice and crispy (drained, rinsed, dried, add some olive/avocado oil, salt, pepper and cayenne, back at 350 for 40 minutes to an hour, stirring every 10, then turned heat down to 200 and let toast another 30 minutes or so so they crisp all the way through but don’t burn!). I put the spinach in my bowl, then added a generous amount of lightly seasoned quinoa from dinner the night before. I then put the roasted chickpeas, pumpkin seeds and then dried cranberries instead of raisins! SO GOOD! Also, if you want a bit of spice, I recommend using cayenne pepper powder instead of the flakes as they float to the bottom of the dressing container and don’t come out when you pour it. Or put the chilli flakes right into your salad.. either way… this is so stinkin’ delicious I had to share my version!!

    • Wow, this sounds, I have to admit, like some serious level up to the original recipe. But it takes longer to make though πŸ˜€
      Glad you liked it. Great idea regarding the cayenne pepper too!

      • Michal Summers

        Oh it definitely takes some time. I tend to be the opposite of a β€˜20 minute chef’. I know people who can whip out amazing food very quickly but I always need at least an hour if not more.. it’s a curse lol. But yes this recipe of yours set me up very well,
        I am really glad to have found it! I only added the quinoa for a bit of protein and heft since I can’t have feta, it just turned out to be a good mix. Thanks again for this. I really love it! Gonna make it again tomorrow πŸ™‚

        • Elizabeth Hanna

          I made this recipe for dinner tonight because I had bought bagged spinach for this recipe, and I knew it wouldn’t stay fresh forever. It may be the β€œold” spinach, but I feel it needed a little bit of Fresh diced Red onion Or cilantro in it to lend it a bit of freshness.

          • Indeed, ‘old’ spinach isn’t the best! Cilantro sounds like a great idea for a burst of extra freshness πŸ™‚

  33. 5 stars
    I added roasted sunflower seeds and cooked quinoa – jackpot! The next time, I added roasted sunflower seeds, cooked quinoa, and roasted honeynut squash – double jackpot! The dressing is a must make. Thanks – I love this salad.

  34. 5 stars
    Used dried cranberries instead of raisins, vegan fetta, and Maple Syrup instead of Honey. No cumin, no chilli flakes. Was DELICIOUS, definitely going to be a staple for lunch.

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