Spinach, Tomato and Chickpea Salad

Why You’ll Love This Recipe

This salad is full of texture and flavor—from the tender chickpeas to the crisp spinach and juicy tomatoes. It’s naturally vegan and gluten-free, loaded with plant-based protein, and ready in minutes. Whether you’re looking for a light meal or a colorful side dish, this salad fits the bill with minimal effort and maximum freshness.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Fresh baby spinach
• Canned chickpeas, drained and rinsed
• Cherry tomatoes or chopped ripe tomatoes
• Red onion, thinly sliced (optional)
• Olive oil
• Lemon juice or balsamic vinegar
• Salt
• Black pepper
• Optional: garlic, cucumber, feta cheese, fresh herbs like parsley or mint

Directions

1. In a large bowl, combine baby spinach, chickpeas, and tomatoes.
2. Add red onion and any optional extras such as cucumber or herbs.
3. Drizzle with olive oil and lemon juice or balsamic vinegar.
4. Season with salt and black pepper to taste.
5. Toss gently until all ingredients are well mixed and coated in the dressing.
6. Serve immediately or let sit for 10 minutes to allow flavors to blend.

Servings and timing

This recipe serves 2 as a main or 4 as a side dish. Preparation time is about 10 minutes, with no cooking required—making it perfect for busy days or light, last-minute meals.

Variations

• Add grains: Toss in quinoa, bulgur, or couscous for a more filling salad.
• Include cheese: Crumbled feta or goat cheese adds a creamy, tangy element.
• Make it spicy: Add a pinch of chili flakes or a dash of hot sauce.
• Add fruit: Sliced avocado or diced mango adds a creamy or sweet contrast.
• Use different greens: Try kale, arugula, or mixed salad greens instead of spinach.
• Add crunch: Sprinkle with sunflower seeds, pumpkin seeds, or nuts.
• Try a new dressing: Use tahini, yogurt-based, or mustard vinaigrette for different flavor profiles.

Storage/Reheating

Store any leftovers in an airtight container in the refrigerator for up to 2 days. For best results, store the dressing separately and mix before serving. This salad is best served cold or at room temperature. Do not freeze or reheat.

FAQs

How long does this salad last in the fridge?

It will stay fresh for up to 2 days, though it’s best enjoyed the day it’s made.

Can I make this salad ahead of time?

Yes, but store the dressing separately and add just before serving to keep the spinach fresh.

Is this salad vegan?

Yes, the base recipe is completely vegan.

What kind of tomatoes are best?

Cherry tomatoes or any ripe, juicy tomatoes work well.

Can I use dried chickpeas?

Yes, just soak and cook them beforehand. You’ll need about 1.5 cups of cooked chickpeas.

What dressing works best?

A simple lemon-olive oil dressing or balsamic vinaigrette complements the flavors perfectly.

Can I add protein?

Yes, grilled chicken, tuna, or boiled eggs are great additions for extra protein.

Can I use frozen spinach?

Fresh spinach is preferred for texture, but thawed frozen spinach can be used in a pinch—be sure to drain it well.

Should I peel the chickpeas?

It’s not necessary, but peeling can give a smoother texture if desired.

What herbs go well with this salad?

Parsley, mint, or basil add a bright, fresh flavor that complements the ingredients nicely.

Conclusion

Spinach, Tomato and Chickpea Salad is a simple, nutritious, and flavorful dish that fits effortlessly into any meal plan. Whether you’re preparing a quick lunch, a wholesome side, or a plant-powered dinner, this salad delivers freshness and balance with every bite. Easy to customize and always delicious, it’s a healthy staple you’ll come back to again and again.

Spinach, Tomato and Chickpea Salad

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A fresh, nutritious salad made with baby spinach, chickpeas, and juicy tomatoes, tossed in a simple olive oil and lemon dressing. Quick, satisfying, and perfect as a side or light meal.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: Serves 2 as a main, 4 as a side
• Category: Salad
• Method: No-cook
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

• 4 cups fresh baby spinach
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes or chopped ripe tomatoes
• 1/4 cup red onion, thinly sliced (optional)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice or balsamic vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: 1 garlic clove, minced
• Optional: 1/2 cup chopped cucumber
• Optional: 1/4 cup crumbled feta cheese
• Optional: 2 tablespoons chopped fresh parsley or mint

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Instructions

1. In a large bowl, combine baby spinach, chickpeas, and tomatoes.
2. Add red onion and any optional extras like cucumber, herbs, garlic, or feta.
3. Drizzle with olive oil and lemon juice or balsamic vinegar.
4. Season with salt and black pepper to taste.
5. Toss gently until all ingredients are well coated in the dressing.
6. Serve immediately or let sit for 10 minutes to allow flavors to blend.

Notes

• Use cooked dried chickpeas for a firmer texture if preferred.
• Store dressing separately if preparing in advance to keep spinach fresh.
• Try adding quinoa or bulgur to make it more filling.
• Top with seeds or nuts for crunch and extra nutrition.
• Best enjoyed fresh, but can be stored in the fridge for up to 2 days.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 190
• Sugar: 3g
• Sodium: 280mg
• Fat: 10g
• Saturated Fat: 1.5g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 5g
• Protein: 6g
• Cholesterol: 0mg