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Chickpea Spinach Salad (high protein & fibre in 7mins)

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This chickpea spinach salad is like the PR person of the salad world. Eating it once is enough to turn salad-haters into fans and to open up a whole new world of flavourful, filling salad possibilities.

Chickpea Spinach Salad from a bird's eye view, with a blue and white striped placemat underneath it and a wedge of lemon in background | Hurry The Food Up

Is it packed full of fibre, protein and loads of vitamins? Check. Does it look appealing and take less than ten minutes to prepare? Check. Finally, does it taste delicious? Check. This really is one of my favourite lunch recipes.

Chickpea Spinach Salad is served in a white bowl with a silver fork beside it, garnished with feta cheese and fresh herbs | Hurry The Food Up

Ingredients

Chickpeas

Chickpeas (aka garbanzo beans) are key in this salad for their buttery, nutty flavour, and fibrous nature that’s great for gut health.

Spinach

Spinach brings a pop of colour and numerous health benefits to this salad; fresh baby spinach is preferable to frozen here as the texture works much better. However, if you only have frozen spinach it will still do in a pinch. You’ll need to leave the salad an hour or two before eating.

Feta cheese

I recommend using low fat feta cheese but regular is also fine and tastes great too.

Raisins

Raisins add sweetness and texture to this salad but you can leave them out if you’re not a fan. Cranberries also work really well.

Lemon juice

Lemon juice gives the salad dressing an acidic kick but you can use vinegar if that’s what you have to hand.

Honey

If you’re vegan, agave or maple syrup would work as a sweet substitute.

Olive oil

I prefer to use olive oil for the taste, extra virgin olive oil is tastiest.

Cumin

Cumin carries the flavours of this salad and complements the nutty chickpeas perfectly.

Salt

Only a pinch!

Chili flakes

These are optional depending on your affinity for spice but do add a nice kick.

How many calories are in this chickpea spinach salad?

This spinach chickpea salad contains 579 calories per serving, and it contains 23g protein per serving.

kcal 579kcal
Carbs 56g
Fat 32g
Protein 23g

This salad is also egg free and gluten free.

Chickpea Spinach Salad served in a bowl with a bottle of olive oil and a wedge of lemon in the background | Hurry The Food Up

Health benefits

Salads are usually associated with ‘health’, but often in a dangerously low calorie, limp lettuce kind of way.

This chickpea spinach salad is an easy salad that will leave you feeling full, satisfied and energised.

Chickpeas are not a pea at all but in fact a legume that is high in both protein and dietary fiber. Chickpeas are particularly high in a type of soluble fiber called raffinose.

Raffinose is broken down slowly by gut bacteria, ultimately helping to maintain good gut health and regular bowel movements.

Chickpeas have also been shown to lower cholesterol and possibly even cancer risk.

This brilliant meal also contains spinach, which in itself is high in dietary fibre, protein, niacin, vitamins A, C and E amongst others. It really is the king of salads.

How to make the best chickpea spinach salad

This great salad is ready in a grand total of seven minutes and the brevity of my instructions betrays its simplicity!

  • Chop the feta and add to a large bowl along with the chickpeas and fresh spinach
  • Mix olive oil, honey, lemon juice and raisins for the easiest of homemade salad dressings in a small bowl
  • Add the cumin, salt and pepper to the dressing bowl and mix well
  • Drizzle the dressing over the salad and serve!

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Chickpea spinach salad FAQs

Can I make them ahead?

This chickpea spinach salad can certainly be made ahead, just keep the dressing in a separate bowl or jug, and drizzle over the salad just before serving.

How to store and re-heat?

Store this spinach and chickpea salad in an airtight container in the fridge for several days. Keep the salad itself and the dressing separate until you’re ready to serve as this helps to prevent the spinach leaves from wilting. Serve the salad at room temperature.

What to serve with chickpea spinach salad?

Chickpea spinach salad makes a great side dish to a larger meal, perhaps to accompany a chili sin carne. Alternatively, it is filling enough as a light lunch by itself, or as a main dish with some wholegrain bread or brown rice.

What can I do with a can of chickpeas?

The healthy meals that you can make with a can of chickpeas are endless: start with this chickpea spinach salad, then try fried courgette, chickpeas and yoghurt, or this vegan chickpea curry.

Are chickpeas high in protein?

Chickpeas are very high in protein, since one cup provides 14.5 grams of protein. Chickpeas are a tasty and cheap source of protein for vegetarians, vegans and other people who don’t want to rely on animal products for their protein quotas (high protein meal plans here by the way!). 

Can you freeze chickpeas salad?

Chickpeas freeze well and keep for months, but the fresh spinach in this chickpea salad won’t be able to be served fresh when thawed, which is why we recommend keeping this salad in the fridge and eating it within a few days.

Chickpea spinach salad variations and alternatives

Once you’ve enjoyed this delicious spinach and chickpea salad once, you may be inspired to try it over and over again with a variety of toppings. Sunflower seeds or red bell peppers are great options.

You can also adjust the homemade dressing recipe to your tastes. Consider the recipe I’ve provided as a base and consider adding balsamic vinegar, dijon mustard, garlic powder or fresh herbs as you fancy.

If you have more time, and want to make this a warm spinach salad, try this salad with roasted chickpeas with olive oil, salt and paprika.

This salad can be made vegan is you omit the feta cheese or replace with a vegan version, and if you use maple syrup or agave instead of honey (or if you want more vegan specific salads, try these vegan protein salads!). Simple!

More salad recipes

Looking for more legume protein? Try this easy red kidney bean salad!

If you fancy something hearty and warm for dinner that is still, technically, a salad, try this sweet potato and broccoli salad bake.

More chickpeas? Yes please, with this roasted sweet potato and beetroot salad.

Finally, try this meal prep friendly chickpea salad sandwich or this bean and chickpea lunch bowl for work tomorrow.

Fun chickpea fact

Did you know that chickpeas were first cultivated by humans over 11,000 years ago? 

The wild chickpea (thought to be the ancestor of the domesticated chickpea that we eat today), still grows in southeastern Turkey and bordering Syria. Thinking about that kind of blows my mind. Chew on that while you’re enjoying this salad!

Chickpea Spinach Salad
4.64 from 179 votes
Running out of quick lunch ideas? This chickpea spinach salad is high in protein and fibre and ready in 7 minutes!
Diet: egg-free, gluten-free
Prep Time:7 minutes
Total Time:7 minutes
Servings:2 servings
Calories:579kcal
YouTube video

Ingredients

  • 1 can chickpeas (drained and rinsed)(1 can = 435g)
  • 1 handful spinach
  • 3.5 oz low fat feta cheese (3.5oz = 100g)
  • 1 small handful raisins
  • 1 tbsp lemon juice (white or malt vinegar is also good)
  • 3 tsp honey
  • 3 tbsp olive oil
  • ½ – 1 tsp cumin, ground
  • 1 pinch salt
  • ½ tsp chili flakes (or dried cayenne pepper will do the trick nicely)

Instructions

  • Chop the cheese and add with the spinach and chickpeas to a large bowl.
    1 handful spinach, 3.5 oz low fat feta cheese, 1 can chickpeas
  • Mix the honey, oil, lemon juice and raisins in a small bowl.
    1 tbsp lemon juice, 3 tsp honey, 3 tbsp olive oil, 1 small handful raisins
  • Add the cumin, salt and pepper to the dressing bowl and mix well.
    ½ – 1 tsp cumin, ground, 1 pinch salt, ½ tsp chili flakes
  • Drizzle devilishly delicious dressing over the salad.
    Chickpea Spinach Salad is served in a white bowl with a silver fork lying to the left hand side | Hurry The Food Up

NOTES

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

Nutrition

Nutrition Facts
Chickpea Spinach Salad
Amount per Serving
Calories
579
% Daily Value*
Fat
 
32
g
49
%
Saturated Fat
 
7
g
44
%
Cholesterol
 
27
mg
9
%
Sodium
 
1120
mg
49
%
Potassium
 
580
mg
17
%
Carbohydrates
 
56
g
19
%
Fiber
 
12
g
50
%
Sugar
 
11
g
12
%
Protein
 
23
g
46
%
Vitamin A
 
1608
IU
32
%
Vitamin C
 
7
mg
8
%
Calcium
 
115
mg
12
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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I hope this chickpea spinach salad recipe has reminded you of the joys of a tasty salad or completely converted you to salads’ potential if you were previously a sceptic. Let me know in the comments!

Comments

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Recipe Rating




101 comments
  1. 5 stars
    Amazing salad! My go-to for lunch prep!

    1. So good to read, Chantal. Glad the salad turned out tasty! 🙂