Vegan Chickpea Dill Salad
User Reviews
5
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Prep Time
15 mins
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Cook Time
5 mins
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Chill time
10 mins
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Total Time
30 mins
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Servings
4
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Calories
215 kcal
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Course
Side Dish
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Cuisine
Mediterranean
Vegan Chickpea Dill Salad
Description
The salad combines canned or cooked chickpeas with chopped onions, tomatoes, fresh herbs (cilantro or parsley), diced apple, spinach, and cubed tofu or vegan feta cheese. The dressing includes dried or fresh dill, olive oil, lemon juice, minced garlic, salt, and black pepper, which is mixed separately then poured over the salad for even coating. After chilling briefly, the flavors meld well for a crisp and flavorful outcome.
This dish can be served as a side salad or used as a filling for pita bread, lettuce wraps, or sandwiches. Its fresh, herbaceous quality with the slight sweetness from apple balances the savory and tangy dressing. It is suitable for warm weather meals and outdoor gatherings.
The salad can be stored refrigerated for up to four days, ideally with the dressing kept separate if storing longer. Variations include swapping white beans for chickpeas, adding roasted red peppers, using grapes instead of apple, or substituting other fresh herbs if dill is not preferred. Soy-free options are possible by using vegan feta alternative or omitting tofu.
Ingredients
Ingredients:
- 15 oz chickpeas drained or 1 1/2 cup cooked chickpeas, canned
- 1/2 cup onion chopped or sliced
- 1 cup tomato chopped
- 1 cup cilantro or parsley, chopped
- 1/2 cup apple chopped, or other juicy fruit of choice
- 1 cup spinach packed, use less or more to preferences, chopped, fresh
- 1/2 cup tofu or use vegan feta for Soyfree, crumbled, firm or extra firm
For the dressing:
- 1 teaspoon dill dried or 1.5 tbsp fresh
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice or more to taste
- 1 clove garlic minced
- 1/2 tsp black pepper freshly ground
- 1/2 tsp salt
Instructions
- In a bowl add the chickpeas, onion, tomatoes, parsley, apple, spinach, tofu and toss well.
- In another small bowl, add the dressing ingredients and mix well. Then pour the dressing all over the chickpea bowl and toss well to coat. Taste and adjust salt and flavor, adding more salt or lemon juice as needed. Chill for 15 minutes to half an hour and then serve.
- This is a great summer salad to be served as a side at your picnics. Serve as is or in pita bread or add it to lettuce cups, sandwiches, garlic bread and serve . Store: store dressing and ingredients separately is planning to store more than a day. Refrigerate for upto 4 days
Notes
- White beans can replace chickpeas for variation.
- Adding roasted red bell peppers enhances flavor and texture.
- Sliced or halved grapes can substitute for apple for a different sweetness.
- Use a non-soy-based vegan feta or omit tofu for a soy-free salad.
- If avoiding dill, other fresh herbs may be used instead.
- Sliced zucchini can substitute for onions if preferred.
- Garlic can be replaced by dried oregano and miso for a different flavor profile.
- Store dressing and salad ingredients separately when refrigerating for more than one day.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 215 kcal
% Daily Value*
| Calories | 215kcal | 11% |
| Carbohydrates | 23g | 8% |
| Protein | 9g | 18% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Sodium | 605mg | 25% |
| Potassium | 427mg | 9% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 2306IU | 46% |
| Vitamin C | 33mg | 37% |
| Calcium | 117mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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