Scallion Herb Chickpea Salad recipe

It’s funny how some of the simplest recipes can become absolute staples in your kitchen. For me, this Scallion Herb Chickpea Salad is exactly that. Initially, I whipped it up on a whim one afternoon when I was craving something light yet satisfying for lunch. Little did I know, this humble salad would quickly become a family favorite. My kids, who are sometimes picky eaters, surprisingly devoured it in sandwiches and wraps. My husband, always on the lookout for healthy and quick lunch options, started taking it to work regularly. And me? I’m pretty sure I’ve had it in some form or another at least twice a week ever since. It’s incredibly versatile, bursting with fresh flavors, and packed with plant-based protein, making it the perfect go-to for busy weekdays, picnics in the park, or a light and refreshing dinner. If you’re looking for a recipe that’s easy to make, healthy, and undeniably delicious, you’ve come to the right place. Prepare to fall in love with the vibrant simplicity of this Scallion Herb Chickpea Salad – it’s about to become your new kitchen staple too!

Ingredients for Scallion Herb Chickpea Salad

This recipe thrives on fresh, high-quality ingredients. Let’s break down each component and why it contributes to the overall deliciousness of this Scallion Herb Chickpea Salad:

• Chickpeas (2 cans, 15 ounces each, drained and rinsed): The heart of our salad! Chickpeas, also known as garbanzo beans, provide a wonderfully creamy texture and a slightly nutty flavor. They are also nutritional powerhouses, packed with protein, fiber, and essential minerals. For this recipe, canned chickpeas are incredibly convenient. Be sure to drain and rinse them thoroughly under cold water to remove any excess sodium and canning liquid, which can sometimes have a slightly metallic taste. Rinsing also helps make them easier to digest.
• Scallions (1 bunch, thinly sliced, both white and green parts): Scallions, also known as green onions, lend a mild oniony bite and a fresh, vibrant flavor that is crucial to this salad. Using both the white and green parts provides a depth of flavor – the white parts are slightly sharper, while the green parts are milder and more herbaceous. Thinly slicing them ensures they distribute evenly throughout the salad and release their flavor effectively.
• Fresh Parsley (1/2 cup, packed, chopped): Parsley brings a bright, clean, and slightly peppery flavor that perfectly complements the other ingredients. Fresh parsley is essential here – dried parsley will not provide the same vibrant taste. Italian flat-leaf parsley is often preferred for its stronger flavor, but curly parsley will also work. Make sure to chop it finely so it blends seamlessly into the salad.
• Fresh Dill (1/4 cup, packed, chopped): Dill adds a distinctive, slightly tangy, and herbaceous flavor that is incredibly refreshing. It pairs exceptionally well with chickpeas and lemon. Like parsley, fresh dill is key for the best flavor. If you’re not a huge dill fan, you can start with a smaller amount and adjust to your taste.
• Mayonnaise (1/2 cup, vegan mayonnaise for vegan option): Mayonnaise provides the creamy base that binds the salad together and adds richness. Use your favorite brand of mayonnaise. For a vegan version, there are many excellent vegan mayonnaises available made from soy, avocado, or other plant-based oils. These vegan options are often just as creamy and delicious as traditional mayonnaise.
• Dijon Mustard (2 tablespoons): Dijon mustard adds a tangy, sharp flavor and a subtle heat that cuts through the richness of the mayonnaise and brightens the overall taste of the salad. Dijon mustard also acts as an emulsifier, helping to create a smoother and more cohesive dressing. If you prefer a milder flavor, you can use a less pungent mustard, but Dijon is highly recommended for its characteristic zing.
• Lemon Juice (2 tablespoons, fresh is best): Fresh lemon juice is crucial for adding brightness and acidity to the salad. It balances the richness of the mayonnaise, enhances the flavors of the herbs, and prevents the salad from tasting heavy. Freshly squeezed lemon juice is always preferred for its vibrant flavor compared to bottled lemon juice.
• Olive Oil (1 tablespoon, extra virgin): Olive oil adds a fruity note and healthy fats to the salad. Extra virgin olive oil is recommended for its superior flavor and nutritional benefits. It also helps to create a smoother texture and allows the flavors to meld together beautifully.
• Garlic Powder (1 teaspoon): Garlic powder provides a subtle savory depth that enhances the overall flavor profile without being overpowering like fresh garlic might be in a cold salad. It adds a gentle aromatic warmth.
• Salt and Black Pepper (to taste): Seasoning is key! Salt enhances all the flavors in the salad and brings them to life. Black pepper adds a subtle spice and complexity. Start with a teaspoon of salt and a half teaspoon of black pepper, and then adjust to your personal preference. Taste as you go and add more seasoning as needed. Remember, the flavors will meld and develop over time, so don’t over-salt initially.

Optional Add-ins (for extra flavor and texture):

• Red Onion (1/4 cup, finely diced): For a sharper onion flavor.
• Celery (1/4 cup, finely diced): For added crunch.
• Cucumber (1/2 cup, peeled, seeded, and diced): For freshness and hydration.
• Kalamata Olives (1/4 cup, pitted and halved): For salty, briny flavor.
• Sun-dried Tomatoes (1/4 cup, oil-packed, drained and chopped): For a chewy, sweet-tangy flavor.
• Avocado (1/2, diced): For extra creaminess and healthy fats (add just before serving to prevent browning).
• Toasted Nuts or Seeds (almonds, walnuts, sunflower seeds, pumpkin seeds): For added crunch and nutty flavor.

Instructions: How to Make Scallion Herb Chickpea Salad

Making this Scallion Herb Chickpea Salad is incredibly straightforward and quick. Here’s a step-by-step guide to ensure perfect results every time:

1. Prepare the Chickpeas: Begin by draining and rinsing the canned chickpeas thoroughly in a colander under cold running water. This removes excess sodium and any starchy residue. Pat the chickpeas dry with paper towels. This step is important because drier chickpeas will mash more easily and absorb the dressing better.
2. Mash the Chickpeas (Partially): In a large bowl, add the drained and dried chickpeas. Using a fork or a potato masher, partially mash the chickpeas. You don’t want to puree them completely; the goal is to break them down slightly to create a creamy texture while still retaining some chunks for bite. Aim for about half of the chickpeas to be mashed and half to remain relatively whole. This textural contrast is what makes the salad so satisfying.
3. Prepare the Herbs and Scallions: While the chickpeas are resting, wash and dry your fresh parsley, dill, and scallions. Finely chop the parsley and dill. Thinly slice the scallions, using both the white and green parts. Having all your herbs and scallions prepped and ready to go will streamline the assembly process.
4. Combine Ingredients: Add the chopped scallions, parsley, and dill to the bowl with the mashed chickpeas. Then, add the mayonnaise (or vegan mayonnaise), Dijon mustard, lemon juice, olive oil, garlic powder, salt, and black pepper.
5. Mix Thoroughly: Using a spoon or spatula, gently but thoroughly mix all the ingredients together until well combined. Make sure the dressing is evenly distributed throughout the chickpea mixture and that the herbs and scallions are incorporated. Avoid overmixing, which can make the salad too mushy.
6. Taste and Adjust Seasoning: This is a crucial step! Taste the salad and adjust the seasoning as needed. You might want to add more salt, pepper, lemon juice, or mustard to achieve your desired flavor profile. Remember that flavors will meld and deepen as the salad sits, so it’s often better to slightly under-season initially and adjust again after it has chilled.
7. Chill (Optional but Recommended): For the best flavor, cover the bowl with plastic wrap or transfer the salad to an airtight container and refrigerate for at least 30 minutes before serving. Chilling allows the flavors to meld together and enhances the overall taste of the salad. However, you can also serve it immediately if you’re short on time.
8. Serve and Enjoy: Once chilled (or immediately if preferred), your Scallion Herb Chickpea Salad is ready to be served! Refer to the “How to Serve” section below for delicious serving suggestions.

Nutrition Facts for Scallion Herb Chickpea Salad

(Note: Nutritional information is an estimate and can vary based on specific ingredient brands and measurements.)

Servings: Approximately 4 servings
Serving Size: About 1 cup

Approximate Nutrition per Serving:

• Calories: 320-380 kcal
• Protein: 10-12 grams
• Fat: 25-30 grams
  • Saturated Fat: 3-5 grams (depending on mayonnaise type)
  • Monounsaturated Fat: 15-20 grams (primarily from olive oil and mayonnaise)
  • Polyunsaturated Fat: 5-8 grams
• Cholesterol: 5-15 mg (primarily from mayonnaise, less in vegan versions)
• Sodium: 400-500 mg (can vary based on canned chickpeas and mayonnaise)
• Carbohydrates: 20-25 grams
  • Fiber: 6-8 grams
  • Sugar: 3-5 grams (naturally occurring in chickpeas and vegetables)

Key Nutritional Benefits:

• High in Protein: Chickpeas are an excellent source of plant-based protein, making this salad a satisfying and filling option. Protein is essential for building and repairing tissues, as well as for satiety.
• Rich in Fiber: The high fiber content from chickpeas promotes digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness.
• Healthy Fats: Olive oil and mayonnaise (especially those made with healthy oils like avocado or olive oil) provide healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health.
• Vitamins and Minerals: Chickpeas are a good source of various vitamins and minerals, including folate, iron, phosphorus, and manganese. Fresh herbs also contribute vitamins and antioxidants.
• Vegan and Vegetarian Friendly: This salad is naturally vegan and vegetarian when made with vegan mayonnaise, making it a great option for plant-based diets.

Tips for a Healthier Version:

• Use Vegan Mayonnaise: Opting for vegan mayonnaise reduces cholesterol and often saturated fat content. Look for versions made with avocado oil or olive oil.
• Reduce Mayonnaise: You can reduce the amount of mayonnaise and substitute some of it with plain Greek yogurt (for non-vegan) or mashed avocado (for vegan and extra creaminess).
• Increase Herbs: Add more fresh herbs to boost flavor and nutrient content without adding calories or fat.
• Add Vegetables: Incorporate more chopped vegetables like celery, cucumber, or bell peppers to increase fiber and micronutrients.
• Control Sodium: Choose low-sodium or no-salt-added canned chickpeas and be mindful of added salt.

Preparation Time

This Scallion Herb Chickpea Salad is incredibly quick to prepare, making it perfect for busy weeknights or when you need a meal in a hurry.

• Prep Time: 15-20 minutes (including draining, rinsing, chopping, and mashing)
• Chill Time (Optional): 30 minutes or longer (recommended for best flavor)
• Total Time: 15-20 minutes (if serving immediately) or 45 minutes (if chilling for 30 minutes)

How to Serve Scallion Herb Chickpea Salad

The versatility of this Scallion Herb Chickpea Salad is one of its greatest strengths. Here are numerous delicious ways to serve and enjoy it:

Classic Servings:

• Sandwiches and Wraps:
  • Sandwiches: Spread generously on your favorite bread (whole wheat, sourdough, multigrain, etc.). Add lettuce, tomato slices, sprouts, or avocado for extra layers of flavor and texture.
  • Wraps: Use large tortillas (whole wheat, spinach, or regular) to create flavorful wraps. Combine the chickpea salad with baby spinach, sliced cucumbers, bell peppers, or hummus for a heartier wrap.
• Crackers and Bread:
  • Crackers: Serve as a dip or spread with your favorite crackers (whole grain, gluten-free, or regular).
  • Bread: Enjoy on toasted baguette slices, crostini, or pita bread for a simple appetizer or snack.

Salad Style:

• Lettuce Cups: Spoon the chickpea salad into crisp lettuce cups (butter lettuce, romaine lettuce) for a light and refreshing, low-carb option.
• Over Greens: Serve a scoop of chickpea salad on top of a bed of mixed greens or spinach. Add other salad vegetables like cherry tomatoes, cucumbers, and bell peppers for a complete meal.

Bowl Meals:

• Grain Bowls: Create a nourishing grain bowl by combining chickpea salad with cooked quinoa, brown rice, or farro. Add roasted vegetables (sweet potatoes, broccoli, Brussels sprouts), fresh greens, and a drizzle of tahini dressing or lemon vinaigrette for a balanced and satisfying meal.
• Mediterranean Bowls: Build a Mediterranean-inspired bowl with chickpea salad, couscous or quinoa, cucumbers, tomatoes, Kalamata olives, feta cheese (if not vegan), and a lemon-herb vinaigrette.

Appetizers and Sides:

• Stuffed Celery Sticks: Fill celery sticks with chickpea salad for a crunchy and healthy appetizer or snack.
• Deviled “Eggs” (Vegan): Use halved hard-boiled eggs (or vegan egg alternatives) and replace the yolk mixture with chickpea salad for a unique and flavorful twist on deviled eggs.
• Side Salad: Serve as a side dish alongside grilled chicken, fish, or tofu for a balanced meal.

Creative Twists:

• Chickpea Salad Melts: Top slices of bread with chickpea salad and your favorite cheese (vegan cheese for vegan option), then broil or bake until cheese is melted and bubbly for a warm and comforting melt.
• Chickpea Salad Pizza Topping: Use chickpea salad as a topping for flatbread pizza or homemade pizza.
• Chickpea Salad Stuffed Tomatoes or Bell Peppers: Hollow out tomatoes or bell peppers and fill them with chickpea salad for a visually appealing and flavorful dish.

Additional Tips for the Best Scallion Herb Chickpea Salad

Here are five helpful tips to elevate your Scallion Herb Chickpea Salad and ensure it’s always delicious:

1. Don’t Over Mash the Chickpeas: While partially mashing the chickpeas is key for creaminess, avoid over-mashing them into a paste. Retaining some texture with chunks of chickpeas makes the salad more interesting and satisfying to eat. Aim for a mix of creamy and chunky.
2. Fresh Herbs are Essential: The vibrant flavor of this salad comes primarily from fresh herbs. Do not substitute dried herbs, as they will not provide the same bright and fresh taste. Use a generous amount of fresh parsley and dill for the best results. If you want to experiment, try adding other fresh herbs like chives, cilantro, or tarragon for different flavor profiles.
3. Taste and Adjust Seasoning Regularly: Seasoning is crucial for bringing out the flavors in this salad. Taste the salad after mixing all the ingredients and adjust the salt, pepper, lemon juice, and mustard to your liking. Remember that flavors will develop and meld as the salad sits, so it’s often best to slightly under-season initially and adjust again after chilling.
4. Chill for Enhanced Flavor: While you can enjoy this salad immediately, chilling it in the refrigerator for at least 30 minutes (or even a few hours) significantly enhances the flavor. Chilling allows the ingredients to meld together, and the flavors become more pronounced and delicious. This also makes it a great make-ahead dish.
5. Customize with Add-Ins: This recipe is a fantastic base that you can easily customize to your preferences. Don’t be afraid to experiment with different add-ins to create your own signature version. Consider adding finely diced red onion, celery, cucumber, bell peppers, Kalamata olives, sun-dried tomatoes, avocado, or toasted nuts and seeds for extra flavor and texture.

Frequently Asked Questions (FAQ) About Scallion Herb Chickpea Salad

1. Can I make this Scallion Herb Chickpea Salad ahead of time?

Yes, absolutely! This salad is perfect for making ahead of time. In fact, it often tastes even better after it has had a chance to chill and the flavors have melded together. You can prepare it up to 2-3 days in advance and store it in an airtight container in the refrigerator. Just give it a good stir before serving.

2. Is this recipe vegan?

Yes, this recipe is easily made vegan by using vegan mayonnaise. There are many excellent vegan mayonnaise brands available that are just as creamy and delicious as traditional mayonnaise. Simply ensure you are using vegan mayonnaise and the rest of the ingredients are naturally plant-based.

3. How long does Scallion Herb Chickpea Salad last in the refrigerator?

When stored in an airtight container in the refrigerator, Scallion Herb Chickpea Salad will last for up to 3-4 days. It’s best to consume it within this timeframe for optimal flavor and freshness. As with any prepared food, use your best judgment and discard if there are any signs of spoilage (unusual smell, color, or texture).

4. Can I freeze Chickpea Salad?

Freezing chickpea salad is generally not recommended. Mayonnaise-based salads tend to change texture when frozen and thawed, becoming watery and less appealing. The fresh herbs can also lose their vibrancy. It’s best to make this salad fresh or enjoy it within a few days of preparation.

5. What if I don’t like dill or parsley? Can I substitute other herbs?

Yes, you can definitely adjust the herbs to your liking! While parsley and dill are classic and work wonderfully in this recipe, you can substitute or add other fresh herbs. Good alternatives or additions include:

• Chives: For a mild oniony flavor.
• Cilantro: For a bright, citrusy, and slightly peppery flavor (especially great if you like a Southwestern twist).
• Tarragon: For a subtle anise-like flavor.
• Mint: For a refreshing and cooling note (use sparingly, as it can be strong).
• Basil: For a sweet and slightly peppery flavor (especially good with lemon).

Experiment and find your favorite herb combinations!

This Scallion Herb Chickpea Salad is truly a recipe that delivers on flavor, nutrition, and ease. It’s a testament to how simple ingredients, when combined thoughtfully, can create something incredibly satisfying and versatile. Whether you’re a seasoned cook or just starting out in the kitchen, this recipe is sure to become a staple in your repertoire. Enjoy the fresh, vibrant flavors and the wholesome goodness of this delightful chickpea salad – you’ll be making it again and again!

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