Gluten Free Chickpea Salad

Gluten Free Chickpea Salad

A delicious gluten free chickpea salad that is great as a side dish or especially delicious as a quick and easy lunch!

Gluten Free Chickpea Salad

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Gluten Free Chickpea Salad

I am a super fan of avocados. I am also a super fan of chickpeas/garbanzo beans. However, I do eat low carb in order to keep my blood sugars low so I don’t enjoy them as often as I would like.

But you can rest assured that I make this salad when I want to enjoy them both together!

This delicious gluten free chickpea salad has that perfect balance of crunch with softness in every bite. Personally, I think that is what makes a great salad – a variety in texture!

Gluten Free Chickpea Salad

Are Chickpeas and Garbanzo Beans the Same?

Yes, they most certainly are!

There is a history and origin for each of the names (which I won’t bore you with here), but rest assured there these two different names do, in fact, refer to the same bean.

Can you eat Chickpeas Raw?

If your chickpeas are canned (as this recipe calls for), then yes you can eat them “raw” because they aren’t actually raw. They have already been cooked and prepared.

If they are dried, well, then you have some work ahead of you! I have never prepared dried chickpeas, so I won’t pretend to know how to do it. Google is my friend in these cases.

Gluten Free Chickpea Salad

Are Chickpeas Healthy?

Chickpeas are a good source of protein and fiber and also are a source of lots of vitamins and minerals. Especially for vegetarians, chickpeas can be a great source of plant-based protein. [1]

They are definitely higher in carbs, so I only eat them in moderation. But when I do, I certainly don’t feel guilty! But given that they are a good source of protein and fiber, as I mentioned, it is perfect as both of those help with blood sugar control.

Cool fact – chickpeas may protect against things like cardiovascular disease and type 2 diabetes as well as aid in weight management. [2] I’m sold!

How to Store This Garbanzo Bean Salad

I am not a huge fan of storing salad, especially those that have already been tossed and contain ingredients that are heavily affected by oxygen after being cut (such as avocados).

However, if you do have some leftovers that you want to finish up the next day, you can store this salad in an airtight container in the refrigerator overnight. I probably wouldn’t store it too much longer after that, but it all depends on how comfortable you are with potentially soggy salad!

Gluten Free Chickpea Salad

How to Make Gluten Free Chickpea Salad

In a large bowl, add avocado.

Gluten Free Chickpea Salad

Squeeze lemon juice over the avocado and gently stir to coat. (Did you know that this helps the avocado stay fresh and not brown as quick?)

Add chickpeas, onion, bell pepper, tomatoes, cucumber and fresh cilantro. Mix well.

Gluten Free Chickpea Salad

In a small bowl, combine olive oil, red wine vinegar, cumin, salt and pepper. Mix VERY well.

Add dressing to salad and gently toss.

Gluten Free Chickpea Salad

Refrigerate at least one hour before serving.

Serve cold.

Other Gluten Free Recipes From The Gluten Free Option

4 Bean Salad

Brown Yum Yum Rice

Sweet Potato Casserole

Broccoli Casserole

Gluten Free Chickpea Salad

Gluten Free Chickpea Salad

A delicious gluten free chickpea salad that is great as a side dish or especially as a quick and easy lunch!

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1 avocado, cut into small cubes
  • juice from half a lemon
  • 1 (15 ounce) can chickpeas (also called garbanzo beans)
  • 1/4 cup red onion, finely chopped
  • 1/4 cup bell pepper (any color), finely chopped
  • 1 pint cherry tomatoes, quartered
  • 1-2 cucumbers, diced (2 cups worth)
  • 1/2 cup fresh cilantro, chopped

Dressing

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon ground cumin
  • salt & pepper to taste

Instructions

  1. In a large bowl, add avocado. Squeeze lemon juice over the avocado and gently stir to coat. (Did you know that this helps the avocado stay fresh and not brown as quick?)
  2. Add chickpeas, onion, bell pepper, tomatoes, cucumber and fresh cilantro. Mix well.
  3. In a small bowl, combine olive oil, red wine vinegar, cumin, salt and pepper. Mix VERY well.
  4. Add dressing to salad and gently toss.
  5. Refrigerate at least one hour before serving.
  6. Serve cold.

Nutrition Information

Yield

4

Serving Size

1

Amount Per Serving Calories 342 Total Fat 22g Saturated Fat 3g Trans Fat 0g Unsaturated Fat 18g Cholesterol 0mg Sodium 125mg Carbohydrates 33g Net Carbohydrates 24g Fiber 9g Sugar 14g Sugar Alcohols 0g Protein 7g
Nutrition Calculation is done by a third party tool and should only be used as an estimate. Always double check your nutritional information.

References

[1] https://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/

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