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!
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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
Although their names differ, garbanzo beans and chickpeas refer to the same bean. And to confuse things a little more, chickpeas are beans, not peas.
Chickpeas, also known as garbanzo beans, are a very healthy food. They are part of the legume family, which includes vegetables and proteins.
Chickpeas are high in fiber, protein, and healthy fats and have a low GI. Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health. Chickpeas are versatile, so add them to many savory or sweet meals and snacks.
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
Ingredients
- 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
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! 🙂
Sheila
I love the Mediterranean flavors!
Kathy Carmichael
Hi Shelia, I'm so glad you liked it. Thanks for the feedback! I appreciate you taking the time to comment and rate the recipe.