Chickpea salad

Written By Shane Brill

A refreshing, digestion-friendly chickpea salad made with mineral-rich, pressure-cooked legumes and antioxidant-packed vegetables. This recipe supports blood sugar balance, satiety, and gut health. Flexible and nourishing, it can be enjoyed as a side or boosted into a full meal with protein, healthy fats, and vibrant herbs.

Ingredients

Base:

  • 1 cup organic dried chickpeas (garbanzo beans)

  • 2–3 cups filtered water (for soaking)

  • 2 cups filtered water (for pressure cooking)

Salad:

  • 1 cup diced organic cucumber

  • 1 cup diced bell pepper (any color)

  • 1 cup halved cherry tomatoes or chopped heirloom tomatoes

  • 1/4–1/2 cup sliced kalamata olives (pitted)

  • Optional: 1–2 cups leafy greens (e.g., arugula, nasturtium leaves)

  • Optional: Fresh herbs (e.g., parsley, mint, basil, cilantro, or edible flowers)

  • Optional: 1/4 cup crumbled or sliced cheese (if tolerated)

  • Optional: Cooked protein (e.g., chicken, soft-boiled eggs, crab)

Dressing:

  • 2–3 tablespoons organic extra virgin olive oil

  • 1–2 tablespoons fresh lemon juice (or raw apple cider vinegar)

  • 1/2 teaspoon sea salt (adjust to taste)

  • Optional: 1 clove garlic, finely minced or grated

Step 1: Soak Chickpeas

  • Rinse dried chickpeas well.

  • Soak in a large bowl with filtered water, covering by at least 2–3 inches.

  • Optional: Add a splash of raw apple cider vinegar or a pinch of baking soda (don’t use both).

  • Soak at room temperature for 12–24 hours.

  • Drain and rinse thoroughly.

Why soak? Soaking reduces phytic acid and other anti-nutrients that interfere with digestion and mineral absorption.

Step 2: Pressure Cook

  • Add soaked chickpeas and 2 cups of filtered water to a pressure cooker or Instant Pot.

  • Cook on high pressure for 25 minutes.

  • Allow natural pressure release. Chickpeas should be tender but not mushy.

  • Drain and cool.

Why pressure cook? This maximizes digestibility and nutrient bioavailability while softening the chickpeas for salads.

Step 3: Assemble the Salad

  • In a large bowl, combine cooked chickpeas with chopped cucumber, bell pepper, tomatoes, and olives.

  • Add leafy greens and fresh herbs, if using.

  • Gently toss in optional cheese and protein, if using.

Step 4: Dress & Serve

  • In a small bowl, whisk together olive oil, lemon juice or ACV, garlic (if using), salt, and pepper.

  • Pour over salad and toss gently to coat.

  • Let sit for 10–15 minutes before serving to allow flavors to meld.

Storage

  • Store in an airtight glass container in the fridge for up to 5 days.

Nutritional Therapy Benefits

1. Blood Sugar Balance

Chickpeas offer complex carbohydrates and fiber that slow glucose absorption. Pairing with healthy fats (olive oil) and protein (cheese or meat) further stabilizes blood sugar levels.

2. Digestive Support

Traditional preparation methods improve digestibility. Raw vegetables add enzymes, while garlic and herbs support the microbiome and digestion.

3. Satiety & Nutrient Density

High in fiber, plant protein, and phytonutrients, this salad is both filling and energizing. Optional protein and cheese enhance satiety and support metabolic health.

Shane Brill
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