Artichoke Chickpea Salad

This unique artichoke chickpea salad is a delicious sandwich spread or vegan salad recipe you can eat in various ways. Fill a tomato, red bell pepper, or lettuce wrap with this chickpea artichoke salad recipe, or eat it straight from the bowl!

Let's face it: Everything tastes better with chickpeas! Combining chickpeas and artichokes for this artichoke chickpea salad is a marriage of flavors and textures you will love!

Nutritional Benefits of Chickpeas

Why eat chickpeas? Because they are fabulous! Chickpeas boast an impressive nutritional profile.

They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat.

Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. A 1-cup (164-gram) serving of cooked chickpeas offers.

• Calories: 269
• Protein: 14.5 grams
• Fat: 4 grams
• Carbs: 45 grams
• Fiber: 12.5 grams
• Manganese: 74% of the Daily Value (DV)
• Folate (vitamin B9): 71% of the DV
• Copper: 64% of the DV
• Iron: 26% of the DV
• Zinc: 23% of the DV
• Phosphorus: 22% of the DV
• Magnesium: 19% of the DV
• Thiamine: 16% of the DV
• Vitamin B6: 13% of the DV
• Selenium: 11% of the DV
• Potassium: 10% of the DV

As you can see, this legume is a particularly good source of the mineral manganese and the B vitamin folate.

Chickpea Artichoke Salad Ingredients

• Chickpeas: I used canned chickpeas, rinsed and drained. However, dry chickpeas can be soaked and cooked.
• Kalamata Olives: Kalamata olives can have a slightly smoky flavor. They have a chewier texture than softer black olives, and some describe them as meaty.
• Artichokes: Artichokes have a mild taste, similar to asparagus, but contain a compound called cynarin, which inhibits your tongue's ability to detect sweetness.
• Cucumber: I used English cucumbers and removed the seeds to reduce the amount of moisture in the salad.
• Tomatoes: I sliced the grape tomatoes thin into bite-sized pieces.
• Red Onion: Red onion can taste slightly milder than cooked onions, with a sharp, intense, and somewhat spicy flavor. 
• Capers: Capers are briny, salty, savory, and tangy, with notes of lemon, mustard, and floral tartness.
• Dill: Dill has a fresh, bright, and slightly sweet flavor with notes of anise, parsley, celery, and citrus. It can also have a grassy, herbaceous, and slightly tangy taste with undertones of menthol. Dried dill seeds are even more pungent than fresh dill leaves
• Cashew Mayo: I make my own cashew mayo. But any vegan mayo works.
• Dijon Mustard: Dijon mustard has a sharp, tangy, and strong flavor with a bit of spice. It's also pungent and balanced, with a momentary bitterness from the mustard seeds, a background sweetness from the white wine and sugar, and a delicate acidity from the vinegar.
• Lemon Juice: Adding fresh lemon juice gives the salad a fresh citrus flavor.
• Garlic: I prefer fresh garlic cloves whenever possible.

Chickpea Artichoke Salad Ingredients Substitutions

• If you don't like chickpeas, try white beans such as Great Northern or Cannellini.
• Black olives are an excellent substitute for kalamata olives.
• Hearts of palm are often used to replace artichokes in recipes.
• Green olives or green peppercorns are similar to capers.
• Dry dill is an option; however, use half the fresh dill.
• Use any plant-based mayo, or use the substitutions provided in teh cashew mayo recipe using white beans or other alternatives.
• Stoneground mustard has a taste similar to Dijon mustard.

How to Make Artichoke Chickpea Salad

• Rinse and drain the canned chickpeas and artichokes.
• Place the chickpeas and artichokes in a food processor with a large blade.
• Pulse a few times until the chickpeas are smashed but not mashed (you want the chickpeas and artichokes partially broken up and not completely mashed).
• If you don't have a food processor, use a fork to mash the chickpeas lightly and roughly chop the artichokes.
• Place the contents of the food processor into a large bowl.
• Blend the cashew mayo, Dijon mustard, garlic, capers, and lemon juice in a small blender or food processor. Set aside.
• Add the remaining ingredients, except the dill, to the bowl with the chickpea artichoke mash.
• Stir to combine.
• Pour the caper lemon dressing over the salad and stir to combine.
• Now add the dill and salt and pepper to taste. Stir.

Serving Suggestions

• We ate the artichoke chickpea salad on a toasted Trader Joe's Everything Ciabatta bun with arugula sprouts.
• Serve the chickpeas artichoke salad on top of a bed of greens with your favorite vegetables.
• Using red bell peppers with the top cut off and seeds removed, fill the vessel with the salad mixture.
• Or, stuff a large hot house tomato with the chickpea artichoke mixture.
• Instead of bread or a wrap, try lettuce wraps.
• Cucumber sandwiches are another great option.

Recipe FAQs

Tips

• Refrain from over-mashing the chickpea artichoke mixture. You want it chunky, not smooth.
• Rinse the brine from the chickpeas, especially the artichokes, so the salad doesn't contain their salty brines.
• The chickpea artichoke salad stays fresh in the refrigerator for up to 5 days.
• I do not recommend freeing this salad.
• Include a chopped jalapeno for a bit of spiciness.
• I used a vegetable chopper to lessen prep time.

Try this delicious artichoke chickpea salad recipe for a unique way to enjoy chickpeas.

Vegan Salads to Try This Summer!

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📖 Recipe

Artichoke Chickpea Salad

Kathy Carmichael

This unique artichoke chickpea salad is a delicious sandwich spread or vegan salad recipe you can eat in various ways. Fill a tomato, red bell pepper, or lettuce wrap with this chickpea artichoke salad recipe, or eat it straight from the bowl!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Course Entrees, Salad, Sandwiches

Cuisine American

Servings 6

Calories 140 kcal

Ingredients

  

1x2x3x

• ▢ 1 15 ounce can chickpeas rinsed and drained
• ▢ 1 15 ounce can artichokes drained and rinsed
• ▢ ½ cup grape tomatoes sliced thin
• ▢ ¼ cup kalamata olives chopped
• ▢ ½ English cucumber seeds removed and chopped
• ▢ 2 Tablespoons fresh dill chopped
• ▢ salt and pepper to taste

Caper Lemon Dressing

• ▢ ½ cup cashew mayo or vegan mayo of choice
• ▢ 2 cloves garlic
• ▢ 2 teaspoons capers + 1 teaspoon of caper brine (from the jar)
• ▢ 2 teaspoons Dijon mustard
• ▢ ½ lemon juiced

Optional Sandwich Ingredients

• ▢ 6 Everything Ciabatta Rolls sliced and toasted
• ▢ 6 ounces arugula microgreens

Instructions

 

• Rinse and drain the canned chickpeas and artichokes.
• Place the chickpeas and artichokes in a food processor with a large blade.
• Pulse a few times until the chickpeas are smashed but not mashed (you want the chickpeas and artichokes partially broken up and not completely mashed).
• If you don't have a food processor, use a fork to mash the chickpeas lightly and roughly chop the artichokes.
• Place the contents of the food processor into a large bowl.
• Blend the cashew mayo, Dijon mustard, garlic, capers, and lemon juice in a small blender or food processor. Set aside.
• Add the remaining ingredients, except the dill, to the bowl with the chickpea artichoke mash.
• Stir to combine.
• Pour the dressing over the salad and stir to combine.
• Now add the dill and salt and pepper to taste. Stir.

Video

Notes

• Refrain from over-mashing the chickpea artichoke mixture. You want it chunky, not smooth.
• Rinse the brine from the chickpeas, especially the artichokes, so the salad doesn't contain their salty brines.
• The chickpea artichoke salad stays fresh in the refrigerator for up to 5 days.
• I do not recommend freeing this salad.
• Include a chopped jalapeno for a bit of spiciness.
• I used a vegetable chopper to lessen prep time.

Nutrition

Calories: 140kcalCarbohydrates: 4gProtein: 1gFat: 2gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 1gSodium: 214mgPotassium: 90mgFiber: 1gSugar: 1gVitamin A: 165IUVitamin C: 8mgCalcium: 14mgIron: 0.2mg

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Kathy Carmichael

Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

www.kathysvegankitchen.com/about-me/