Chickpea (Garbanzo Bean) Salad with Tomatoes, Olives, Basil, and Parsley

I’m a huge fan of garbanzo beans, but for the re-make of this Chickpea Salad with Tomatoes, Olives, Basil, and Parsley I’m using less beans and more tomatoes, olives, and herbs for a more carb-conscious salad. If Garbanzos are not your favorite, use a different type of bean for this tasty vegan salad that’s also gluten-free, dairy-free, low-glycemic, and South Beach Diet friendly. Use the Dried Beans Index to find more recipes with chickpeas and other types of beans.

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Chickpea (Garbanzo Bean) Salad with Tomatoes, Olives, Basil, and Parsley found on KalynsKitchen.com

For people with tomatoes in the garden, we’re approaching that point in the summer where some kind of salad that uses tomatoes is going to appear on the table nearly every day, and this Chickpea Salad with Tomatoes, Olives, Basil, and Parsley is lovely for a summer side dish, or even as a main-dish salad for a light meal. And if you have some fresh herbs in your garden, this salad is a perfect way to spotlight them.

I’ve always been quite a fan of chickpeas, and at one time I had a weekend ritual of soaking them overnight and cooking them the next day. But when I made this salad again recently to re-shoot the old photos, I decided to reduce the amount of chickpeas to make the salad a bit more carb-conscious. That gave me a chance to use more tomatoes, olives, and herbs, which in my opinion only made the salad better!

This salad was originally inspired by one I saw in Joanne Weir’s From Tapas to Meze, and I improvised on it back in 2008 after thinking about what needed to be used in the garden and what would taste good with the chickpeas I’d just cooked. If you’re not having a chickpea-soaking ritual going on at your house, of course you can make this with canned garbanzo beans.

You can definitely use less chickpeas like I did this time, or even skip the chickpeas completely if you prefer, but please be sure not to skip the fresh basil and fresh parsley, which is what makes the salad so delicious. If you have other fresh herbs in the garden, throw some of those in as well!

Chickpea (Garbanzo Bean) Salad with Tomatoes, Olives, Basil, and Parsley found on KalynsKitchen.com

Whether you soak chickpeas and cook them from scratch or just rinse canned chickpeas, don’t skip the step of marinating the beans in some red wine vinegar and lemon juice while you prep other ingredients! Then cut up tomatoes (and drain in a colander if they’re juicy), slice olives, and chop red onion and toss the other ingredients with the marinating beans.

Chickpea (Garbanzo Bean) Salad with Tomatoes, Olives, Basil, and Parsley found on KalynsKitchen.com

Chop up a generous amount of fresh basil and parsley, or any other fresh herbs you’re using. (I used my favorite Herb Scissors to cut up the basil.) Toss herbs with the marinating ingredients. Then whisk together red wine vinegar, lemon juice, olive oil, salt, and pepper to make the dressing; add the dressing to ingredients in the bowl, and toss the entire salad again.

Chickpea (Garbanzo Bean) Salad with Tomatoes, Olives, Basil, and Parsley found on KalynsKitchen.com

Season Chickpea Salad with Tomatoes, Olives, Basil, and Parsley to taste with salt and fresh ground pepper and serve. This will keep pretty well in the fridge overnight, but it’s definitely best freshly made.

Make it a Meal:

For a healthy dinner this would make a great side dish for something like Grilled Chicken with Lemon, Capers, and Oregano or Herb-Encrused Grilled Salmon.

Want More Beans In Your Life?

Beans and Legumes Index Page ~ Slow Cooker or Pressure Cooker
Spinach Salad with Marinated Garbanzo Beans and Feta Cheese ~ Kalyn’s Kitchen
Healthy Chicken Chickpea Chopped Salad ~ Ambitious Kitchen
Vegan Middle Eastern Bean Salad with Parsley and Lemon (Balela) ~ Kalyn’s Kitchen,/p>

Chickpea (Garbanzo Bean) Salad with Tomatoes, Olives, Basil, and Parsley

A delicious summer salad using fresh garden tomatoes.

Ingredients:

Salad Ingredients:

  • 1/2 – 1 cup dried chickpeas (garbanzo beans) soaked overnight and cooked (or can use 1 or 2 cans garbanzo beans, well rinsed and drained)
  • 1 T red wine vinegar
  • 2 tsp. fresh-squeezed lemon juice (See Note)
  • 2 or 3 cups diced plum tomatoes, cut in 1/2 inch pieces then drained (can also use cherry tomatoes but drain well)
  • 1/2 – 3/4 cup Kalamata olives, sliced into lengthwise slivers
  • 1/2 cup chopped red onion (about half of a large red onion) or use sliced green onion if you prefer
  • 1/2 cup chopped fresh basil (or more; I used about 1 cup)
  • 1/4 cup chopped parsley (or more; I used about 1 cup)
  • salt and fresh ground black pepper to taste

Dressing Ingredients:

  • 5 T best quality extra virgin olive oil
  • 3 T red wine vinegar
  • 1 tsp. fresh lemon juice
  • 1/2 tsp. sea salt
  • 1/2 tsp. fresh-ground black pepper

Directions:

  1. If you’re cooking your own chickpeas, soak chickpeas in cold water overnight or for at least 8 hours .
  2. Drain soaking water, then put beans into pan with fresh water and simmer until beans are tender. This can take from 45 minutes to several hours, depending on how fresh the beans are, so plan ahead. (You can also cook the chickpeas in a slow cooker or pressure cooker.)
  3. For canned beans, drain into colander and rinse with cold water until no more foam appears.
  4. Whether using freshly-cooked or canned beans, drain well, then place in large plastic bowl and toss with 1 T red wine vinegar and 2 tsp. fresh lemon juice.
  5. Chop tomatoes and drain in a colander while you chop the onions and slice olives, then add drained tomatoes, chopped onions, and sliced olives to the bowl with the marinating beans.
  6. Wash and dry basil and parsley, using salad spinner or washing in the sink and drying with paper towels.
  7. Finely chop herbs, then add to marinating salad ingredients and gently combine.
  8. Put 3 T red wine vinegar and 1 tsp fresh lemon juice in a small bowl or glass measuring cup, then whisk in olive oil until dressing is emulsified.
  9. Stir salt and pepper into dressing.
  10. Gently mix dressing into salad, then season to taste with additional salt and fresh ground black pepper.
  11. The salad can marinate at room temperature for an hour or two before serving.
  12. I did refrigerate leftovers with pretty good results, but it’s definitely best when freshly made and before being refrigerated.

Notes:

I updated this salad in 2016 with less beans and more other ingredients, so I am giving a range of ingredients in the recipe; choose the version you prefer.

I like to use my fresh-frozen lemon juice for recipes that call for fresh squeezed lemon juice.

This recipe was inspired by a chickpea salad in From Tapas to Meze, with additional inspiration from Kalyn’s garden.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Chickpea Salad with Tomatoes, Olives, Basil, and Parsley is great for any phase of the South Beach Diet, and is suitable for any type of low-glycemic eating plan. With the reduced amount of beans, it might work for some low-carb diets; you could also make the salad without beans for a low-carb version.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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