Garbanzo Bean Salad

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Garbanzo Bean Salad is loaded with veggies, dressed in an Italian-inspired vinaigrette, and finished with some herbaceous parsley!

For a similar salad with a slightly different flavor profile, try our Mediterranean-inspired chickpea salad!

Overhead image of Garbanzo Bean Salad in a bowl with serving spoons

Garbanzo Bean Salad

We’re obsessed with this fresh and lively salad! It’s loaded with texture and color, plenty of nutritious ingredients, and also happens to be vegetarian!

But, trust me, you will not miss the meat in this salad. The garbanzo and black beans have loads of protein, making this salad super substantial. Then we pair those beans with good-for-you fats from the avocado and you’ll be amazed just how satiating this salad is. Of course, you can always serve this salad up with a side of protein — chicken, steak, or salmon would all be delicious accompaniments. I’ll share more serving suggestions below along with some details about the dressing and tips for making this salad.

Italian-inspired dressing

The dressing can be made in advance; just be sure to shake it up again before dressing this Garbanzo Bean Salad. We use all the dressing in this salad (it’s a lot, but we love it!), but you may want to use less. 

Refrigerate any leftover (or made ahead) dressing. If the dressing separates or hardens in the fridge, don’t be alarmed– olive oil does this at cold temps. Simply set it out at room temperature for about 15-20 minutes and then shake it vigorously to re-combine.

Process shots-- images of the dressing being made in a Mason jar and mixed together.

Garbanzo Bean Salad Tips

  • Fully ripe avocados are game changers for this salad. A ripe avocado can add an incredible creamy texture and a far superior flavor. You can tell an avocado is ripe by gently pressing near the stem. If the avocado yields to that gentle pressure, it’s ripe and ready to be added to this salad!
  • I recommend Persian (sometimes labeled as mini cucumbers) or English cucumbers. These cucumbers are nearly seedless and very crisp (instead of watery). They have a sweet, mild flavor and a great crunch; they’re the perfect complement to all the other veggies and will keep the salad from getting watered down.
  • Tame the bite of red onion. If you’re sensitive to the flavor of raw red onion, soak the diced onions in ice-cold, salted water for 10 minutes. Drain thoroughly before using in this Garbanzo Bean Salad.

Ingredient shot-- images of all the ingredients in a bowl and then dressing being poured over it all.

Garbanzo Bean Salad Tips Continued

  • Make sure to get flat-leaf Italian parsley, as opposed to curly for this recipe. Flat-leaf parsley has a more robust flavor and curly parsley is used more commonly as a garnish. Curly parsley won’t add much flavor to this salad.
  • Cut veggies in even sizes throughout this salad.
  • Don’t forget to taste before serving. Depending on the ripeness of veggies and actual ingredients used in the dressing, you may need additional seasoning. Taste the salad a few times before serving and add a touch more salt and/or pepper if the flavors seem at all flat. The flavors in this salad should sing! You may be surprised how much salt this salad needs, but with raw veggies and un-seasoned beans, it benefits greatly from generous seasonings.

Image of the dressing being poured over the Garbanzo Bean Salad

Let’s talk corn

If you have access to fresh corn on the cob, I highly recommend it for this salad. And if not, frozen (thawed) or canned (and well-drained) corn works well too.

If using corn on the cob, you can cut it right off the cob and add it to the salad. We love the flavor and crunch of raw corn in Garbanzo Bean Salad! If you aren’t too sure about raw corn, you could grill it up before adding it to the salad. I go into detail about grilling corn (I promise it’s easy!) in this Elote post.

Up-close overhead image of Garbanzo Bean Salad mixed together and ready to be served.

Garbanzo Bean Salad FAQs

1What are garbanzo beans good for?

Garbanzo beans are a rich source of vitamins, minerals, and fiber. They’re also very high in protein which make them a great source for plant-based protein in meatless diets.

2What is the difference between chick peas and garbanzo beans?

Chickpeas and garbanzo beans are the same. The reason they’re sometimes called different names is that “chickpeas” is the English name while “Garbanzo” is the Spanish name for them.

A lot of companies will now label the cans (and bags) by both names to avoid confusion.

3Can you eat garbanzo beans raw?

Yes. Obviously, you wouldn’t want to consume the dried beans (you may break a tooth in the process!), but canned garbanzo beans are actually pre-cooked so you can eat them straight out of the can!

I do recommend thoroughly rinsing the canned beans to wash out excess sodium.

4What goes well with chickpeas?

Chickpeas pair so nicely with other veggies– which is why this salad is loaded with them! Cucumbers, peppers, fresh herbs — they’ll all pair nicely with these beans.

I also like combining chickpeas with other beans (like the black beans in this salad). Not only does it further increase the protein of the salad, but it also makes for a nice complementary texture and flavor.

5What goes well with this Garbanzo Bean Salad?

We love serving Garbanzo Bean Salad with grilled chicken, a grilled flank steak, or these tasty fish tacos.

It makes a great salad to bring to a potluck (and a refreshing change from the typical mayo-laden potluck salad).

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Italian Garbanzo Bean Salad

5 from 12 votes
This Garbanzo Bean Salad is loaded with veggies, dressed in an Italian-inspired vinaigrette, and finished with some herbaceous parsley!
Print Recipe

Italian Garbanzo Bean Salad

5 from 12 votes
This Garbanzo Bean Salad is loaded with veggies, dressed in an Italian-inspired vinaigrette, and finished with some herbaceous parsley!
Course Salad
Cuisine Italian
Keyword garbanzo bean salad
Prep Time 30 minutes
Total Time 30 minutes
Servings 6 -8 as a side
Calories 371kcal
Author Chelsea
Cost $6.71

Ingredients

Dressing

  • 3/4 cup (140g) olive oil
  • 1/4 cup (51g) red wine vinegar
  • 1 tablespoon (1g) dried parsley
  • 2 teaspoons dried minced onion
  • 1 tablespoon (17g) freshly squeezed lemon juice
  • 1 teaspoon EACH dried basil, dried oregano, salt
  • 2 tablespoons (15g) grated Parmesan cheese
  • 1 teaspoon white granulated sugar

Salad

  • 2 cans (15.5 oz., 439g EACH) garbanzo beans (also called chickpeas), drained and rinsed
  • 1 can (15 oz., 432g) black beans, drained and rinsed
  • 2 ears fresh sweet corn (or 1 can corn, drained)
  • 1-1/3 cups (76g) chopped English (or Persian/Salad) cucumbers, (~3 Persian/1 English cucumber)
  • 1 large red bell pepper, diced (1 cup; (138g)
  • 1 large ripe avocado, peeled and chopped
  • 3/4 cup (90g) diced red onion (~1/2 of 1 onion)
  • 1/3 cup (16g) finely diced flat-leaf Italian parsley (~1/2 of 1 bunch)
  • Fine sea salt and fresh cracked pepper

Instructions

  • DRESSING: Add all of the ingredients to a Mason jar, place the lid on the jar, and then shake vigorously until ingredients are incorporated. Place in the fridge while you prepare the salad. I like to make this first so it can chill and flavors can intensify.
  • SALAD: Drain and rinse the garbanzo and black beans; shake in a colander to rid of any excess water. Place in a large bowl. Add the corn, the chopped cucumber, diced pepper, chopped avocado, diced red onion, and finely diced parsley.
  • DRESS: Remove the dressing from the fridge and give it a good shake. Pour over the salad (See Note 1) and gently toss to coat. We like to use all the dressing in this salad, but if you'd like a less-dressed bean salad, add less. Season with additional salt and pepper (I add another 3/4 teaspoon fine sea salt and 1/4 teaspoon pepper, but add to preference.), tasting often. The amount of salt needed will vary, depending on the freshness/ripeness of ingredients used). Toss salad once more and enjoy.
  • STORAGE: Store salad, avocado, and dressing separately. Combine right before eating a portion. Salad (stored separately) will last 3-4 days in the fridge. The dressing will stay good for up to 2 weeks.

Video

Recipe Notes

Note 1: If you want to have leftovers, do not add dressing (or avocado) to that part of the salad as it doesn't store well. Only pour dressing on the salad amount that will be consumed immediately.

Nutrition Facts

Serving: 1serving | Calories: 371kcal | Carbohydrates: 10g | Protein: 4g | Fat: 36g | Saturated Fat: 6g | Cholesterol: 4mg | Sodium: 94mg | Potassium: 353mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1005IU | Vitamin C: 45mg | Calcium: 97mg | Iron: 1mg

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Recipe Rating




34 Comments

  1. 5 stars
    Just made this, turned out great! Really nice flavor and great tip about not using the dressing until ready to to be consumed. I used fresh basil from my garden instead of dried basil.

  2. Love this salad!! It’s so fresh and it definitely delivers on taste. I was curious about the nutrition info as I couldn’t seem to find it. Please let me know!

    1. 5 stars
      I use my fitness pal and plugging in all the ingredients has it come to 204 calories per serving. I also used good seasoning Italian dressing instead of making my own. Same ingredients

  3. 5 stars
    I use my fitness pal and plugged in all ingredients it’s about 204 calories per side serving. Also I used the Italian seasoning dressing packets- it’s basically all the ingredients in the dressing that was given.

  4. 5 stars
    Just made this. Omitted the parmesan from dressing for a vegan meal. So,so delicious!! Will definitely make again.

  5. 5 stars
    HOLY. MESS. I found this recipe on google and frankly, didn’t expect much. It looked pretty and, ?, healthy for my diet. I made it last night, kept the dressing on the side, and just put a bowl together for a snack before dinner. I was thinking I would only make it halfway through before it got ugh and boring. THIS IS DELICIOUS. Like, also gonna have it with my dinner delicious. Packing some for lunch tomorrow delicious. Not sad a about my diet delicious. So. Freaking. Good.
    #happyhappyhappy

  6. This is a wonderful appatizer and is super healthy and the taste is so delish and flavorful I can’t even put it in words and is the perfect salad for my child he loves gerbonzo Beans. Five stars

  7. Sounds like the perfect salad to me! I picked yours over everyone else’s because it contains all the amino acids and I have a difficult time getting food in these days Because I am sodium restricted, I cook my own beans up and will withhold most of the sodium. I am not worried about calories, but sodium and nutrition are important to me. I tend to look for that at the bottom of recipes.
    Thank you so much for your recipe! I am excited!

  8. Took forever to find the recipe hidden among all the ads and video ads slowing down my computer and distracting my reading. You can’t even type a review without video change overs of different advertisements interrupting your typing!

    Chelsea’s apron isn’t the only thing that’s messy!

  9. 5 stars
    Perfectly balanced flairs, colors and textures in this salad. The dressing is great on other veggies and salads as well! I find myself making this salad about every other week as a go to staple recipe.

  10. 5 stars
    I’m late to the party!🥳 I made this today for lunch and it is so delicious. I can’t think you enough for the recipe!

  11. 5 stars
    Salad looked great and then I took all the ingredients to my son house and made it and ol’ man was it Greatttt! Thank you so very much.

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