Arugula Chickpea Salad
The balsamic-tahini vinaigrette puts this Arugula Chickpea Salad over the top and the Feta Cheese adds even more flavor. Substitute peanut butter or almond butter if you don’t have tahini. And if you check the net carbs, this might be a meatless main dish salad that’s lower in carbs than you would think!
I love quick recipes with interesting ingredients and lots of flavor, and this Arugula Chickpea Salad that I made for lunch recently turned out to be a winner with the spicy flavor of arugula, creamy chickpeas, Feta, and an interesting vinaigrette combination with balsamic vinegar, tahini, and a touch of lemon. And did I mention Feta Cheese; of course I love that in any salad.
I’m crazy about arugula, chickpeas, and tahini sauce, but if you’re not such a fan of some of these unusual or strongly-flavored ingredients see below for other options to make a similar salad.
What ingredients do you need for this recipe?
- canned chickpeas
- baby arugula
- crumbled feta (or more)
- fresh ground black pepper
- balsamic vinegar
- Tahini Sauce
- fresh-squeezed lemon juice, I used my fresh-frozen lemon juice
- olive oil
What is Tahini Sauce?
Tahini Sauce is a middle eastern ingredient made from ground sesame seeds. Adding a touch of tahini to the dressing was just an impulse for me, but I loved the richness of flavor it provided. If you don’t have tahini, try adding a little almond butter or peanut butter instead.
What other variations of this salad could you make?
If you’re not as crazy about arugula or chickpeas as I am, you could make a milder version of this salad using spinach or regular white beans.
How to Make Arugula Chickpea Salad:
(Scroll down for complete recipe with nutritional information.)
- Rinse the chickpeas well with cold water and let them drain while you mix the dressing.
- Mix together the balsamic vinegar, tahini, lemon juice, and a pinch of salt and then whisk in the olive oil.
- Then toss the drained chickpeas with 1 1/2 T of the dressing and let it marinate a few minutes.
- Wash and dry the arugula if needed, but if you have baby arugula like I did it may not need washing.
- Toss the arugula with desired amount of dressing, just enough to lightly coat it.
- Then toss in marinated chickpeas and crumbled feta and gently combine.
- Season with fresh-ground black pepper and serve immediately.
More Salad Ideas with Chickpeas:
- one 15 oz. can chickpeas
- 10 oz. baby arugula, washed and dried if needed
- 1/4 cup crumbled feta (or more)
- fresh ground black pepper to taste
- 2 T balsamic vinegar
- 2 tsp. Tahini (see notes)
- 2 tsp. lemon juice
- pinch salt
- 1/4 cup olive oil
- Drain chickpeas into a colander placed in the sink, then rinse well with cold water until no more foam appears. Let chickpeas drain at least 5 minutes. (Sometimes I pat them dry with paper towels if they still seem wet.)
- In a small bowl, stir together the balsamic vinegar, Tahini Sauce (affiliate link), lemon juice, and salt.
- Whisk in olive oil, 1 T at a time, until dressing is emulsified.
- Mix 1 1/2 T of the dressing mixture with the drained chickpeas and let marinate for a few minutes.
- Wash and dry arugula if needed.
- Put arugula in medium-sized bowl and toss with desired amount of dressing, just enough to lightly coat the leaves. (You may not need all the dressing.)
- Toss in marinated chickpeas and feta and gently combine.
- Season to taste with fresh-ground black pepper and serve immediately.
If you don't have Tahini Sauce (affiliate link), just use some peanut butter or almond butter in the dressing. This doesn’t keep well, so only make as much as you will be eating at that time.
Recipe created by Kalyn.
Amount Per Serving: Calories: 333Total Fat: 20gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 8mgSodium: 403mgCarbohydrates: 29gFiber: 8gSugar: 7gProtein: 11g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycecmic Diet / South Beach Diet Suggestions:
Everything in this meatless salad would be a low-glycemic ingredient, making it good for any phase of the original South Beach Diet. (Dried beans are allowed for phase one, but if you’re actively trying to lose weight it’s recommended to start with 1/3 to 1/2 cup serving size, then see how it affects your weight loss .) If you’re following a low-carb diet plan, you could skip the chickpeas and use more Feta for a low-carb salad that will still be delicious.
Find More Recipes Like This One:
Check out Salad Recipes to find more interesting salads like this one! Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
Historical Notes for this Recipe:
This recipe was first posted in 2010. It was updated in 2021 to add more information and to increase ingredient amounts slightly to make this a main-dish meatless salad.