High-Protein Chickpea Salad
Per serving (about 2 cups)
How I calculate this → Calculate your protein target →
Chickpeas alone don't get a salad to a genuinely high protein number, so I add hemp hearts, which carry about as much protein gram for gram as cooked meat and don't need any cooking of their own. Everything else is just chopping and stirring together a lemony dressing. I salt the chickpeas themselves, not just the dressing, since dressing poured over unseasoned chickpeas tends to slide right off instead of actually flavoring them.
Why you'll love this
- 19g of plant protein per serving, no meat or dairy needed
- 14g of fiber per serving from chickpeas, hemp hearts, and vegetables together
- No-cook, ready in 15 minutes
Recipe
High-Protein Chickpea Salad
Ingredients
Instructions
- In a large bowl, toss the chickpeas with a pinch of salt and pepper first, before adding anything else.
- Add the cucumber, cherry tomatoes, red onion, and hemp hearts.
- In a small bowl or jar, whisk together the olive oil, lemon juice, garlic, salt, and pepper.
- Pour the dressing over the salad and toss to coat.
- Fold in the parsley just before serving.
Equipment
- Large bowl
Notes
- I salt the chickpeas directly, before the dressing goes on. Dressing poured over unseasoned chickpeas tends to run off instead of actually flavoring them.
- This keeps well undressed for up to 4 days, so if I'm making it ahead, I hold the dressing separately and toss it in right before eating.
Nutrition (per serving)
| Calories | 430 |
|---|---|
| Protein | 19g |
| Carbs | 51g |
| Fat | 19g |
| Fiber | 14g |
Storage
Refrigerate in an airtight container for up to 4 days. If making ahead, keep the dressing separate and toss it in right before serving, since the vegetables release water and go soft faster once dressed.
FAQ
Can I use canned chickpeas instead of cooking them myself?
Yes, that’s the easier route for most people. Two 15-ounce cans, drained and rinsed, gets you close to the same 3 cups called for here.
Why hemp hearts specifically?
They’re one of the few plant foods with a protein content close to meat by weight, and they don’t need any cooking or soaking, unlike most other protein-dense seeds and legumes.
Is this actually filling as a full meal?
Yes. Between the chickpeas, hemp hearts, and a modest amount of olive oil, this lands around 430 calories a serving with real fiber alongside the protein, closer to a dinner portion than a side salad.
Looking for more vegan meals: the high-protein tofu scramble is a good option for earlier in the day.