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Kalyn's Kitchen

Arugula Chickpea Salad with Feta

The balsamic-tahini vinaigrette puts this Arugula Chickpea Salad with Feta over the top; substitute peanut butter or almond butter if you don’t have tahini. 

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Arugula Chickpea Salad with Feta finished salad on serving plate

I love quick recipes with interesting ingredients and lots of flavor, and this Arugula Chickpea Salad with Feta 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; of course I love that in any salad.

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 if you prefer. 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.


Arugula Chickpea Salad with Feta process shots collage

How to Make Arugula Chickpea Salad with Feta:

(Scroll down for complete recipe with nutritional information.)

  1. Rinse the chickpeas well with cold water and let them drain while you mix the dressing.
  2. Mix together the balsamic vinegar, tahini, lemon juice, and a pinch of salt and then whisk in the olive oil.
  3. Then toss the drained chickpeas with 1 1/2 T of the dressing and let it marinate a few minutes.
  4. Wash and dry the arugula if needed, but if you have baby arugula like I did it may not need washing.
  5. Toss the arugula with desired amount of dressing, just enough to lightly coat it.
  6. Then toss in marinated chickpeas and crumbled feta and gently combine.
  7. Season with fresh-ground black pepper and serve immediately.

More Salad Ideas with Chickpeas:

Chickpea (Garbanzo Bean) Salad with Tomatoes, Olives, Basil, and Parsley
Curried Chickpea Salad
Cucumber, Tomato, and Garbanzo Salad with Feta

Arugula Chickpea Salad with Feta

Arugula Chickpea Salad with Feta

Yield 4 servings
Prep Time 20 minutes
Total Time 20 minutes

This Arugula Chickpea Salad with Feta has a Balsamic-Tahini Vinaigrette that puts this recipe over the top!

Ingredients

Ingredients

  • one 15 oz. can chickpeas
  • 5 oz. baby arugula, washed and dried if needed
  • 2 T crumbled feta (or more)
  • fresh ground black pepper to taste

Dressing Ingredients

  • 2 T balsamic vinegar
  • 1 tsp. Tahini (see notes)
  • 1 tsp. lemon juice
  • pinch salt
  • 3 T olive oil

Instructions

  1. 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.)
  2. In a small bowl, stir together the balsamic vinegar, Tahini Sauce (affiliate link), lemon juice, and salt.
  3. Whisk in olive oil, 1 T at a time, until dressing is emulsified.
  4. Mix 1 1/2 T of the dressing mixture with the drained chickpeas and let marinate for a few minutes.
  5. Wash and dry arugula if needed.
  6. 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.)
  7. Toss in marinated chickpeas and feta and gently combine.
  8. Season to taste with fresh-ground black pepper and serve immediately.

Notes

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.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 275Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 4mgSodium: 350mgCarbohydrates: 28gFiber: 8gSugar: 6gProtein: 9g

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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Low-Carb Diet / Low-Glycecmic Diet / South Beach Diet Suggestions:
Everything in this Arugula Chickpea Salad with Feta 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.

Pinterest image of Arugula Chickpea Salad with Feta

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    42 Comments on “Arugula Chickpea Salad with Feta”

  1. You had me at chickpeas…I never get tired of them! Love the flavor profile in the dressing too. Almost like a deconstructed hummus salad.

  2. Hi Kalyn…
    Ok, I just wondering what to do with the bag of arugula I picked up from the farmers' market the other day! I have chickpeas, almond butter and some fresh goat cheese…Thanks!

    (and thanks for the nice comment this morning about the tatsoi on Stephencooks!)

    best, Stephen

  3. The dressing sounds amazing, a great salad for spring.

  4. Looks like a perfect spring recipe! This will go well with my spicy pasta I am making later this week. Great post.

  5. Pam, that sounds good!

    Year on the Grill, thanks! I did like this photo.

    esper_d, Tahini will keep in the fridge for a long time. I think mine has been in the fridge for about 9 months now. I'd start with the same amount of peanut butter or almond butter, then taste to see if you want a bit more.

    Wazzup, be strong!

    Katie, thanks! I agree, Spring is so nice when it finally gets here.

    Joanne, I'm a huge tahini fan too.

    Katrina, good job. Good luck on phase one.

  6. Yummy! And perfect for today's lunch and my second serious day on South Beach – thank you!

  7. I think tahini is the new peanut butter for me. I'm intrigued no matter where I see it. This sounds delicious!

  8. I can't usually get tahini, but I've been putting a bit of peanut butter in lots of things, lately… Adds a bit of substance and flavor. Great looking salad – I love spring!

  9. I really shouldn't visit your blog when I am fasting 😉 (nice idea for tomorrow's salad though …today's salad is already in my bag).

  10. Another vegetarian winner! thx

    Oh, and especially thanx for saying we can add almond butter or peanut butter if we don't have tahini.

    I have two questions.
    1. I want to buy tahini but don't find I would be using it often. Could I refrigerate it, and how long can it be refrigerated?
    2. Do we add the same amount of almond or peanut butter as tahini, if we subsitute?

  11. such a perfect photo of the finished dish

  12. I still have some tahini dressing from the chicken salad that I made, I'm going to try it on this salad!

  13. Sonia, thanks!

    Beth, I thought just that little touch of tahini was a nice addition.

    Lydia, maybe I will convert you to chickpeas!

    Val, I'm a chickpea lover too.

    Junglefrog, thanks. I am nuts over arugula too.

    Kamran, thanks for the recommendation!

    TW, I love arugula so much (wish I could grow it in the garden, but mine always seems to get too bitter.)

  14. I was always hesitant about arugula, and then I tried it in a salad and thought the peppery flavor was fantastic. With the chickpeas and lemon, it sounds like a perfect match!

  15. As Sonia stated- this looks absolutely refreshing, Kalyn. One of my close friends from school was looking for recipes like you always tend to make on your site, so I told her to visit Kalyn's Kitchen. Now, she's hooked and has made a lot of your recipes and has loved them all!

  16. What à delicious combination of flavors! I love chickpeas and i love arugula so definitely something to try!

  17. I really embraced chickpeas lately so this salad would be perfect.

  18. I have some spinach, plus everything else on hand to make this salad. Though I'm not crazy about chickpeas, I love hummus (go figure), and the combination of chickpeas in the salad and tahini in the dressing is enough like hummus that it just might work for me.

  19. Mmmm! I love the idea of tahini and balsamic together! I must try it!

  20. This look refreshing and good!