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Spicy Chickpea Salad

Average: 4.7 (3 votes)
(3 votes)
Spicy Chickpea Salad

Spicy chickpea salad - Crisp vital mix in a jar

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25 min.

Healthy, because

Even smarter

Nutritional values

Chickpeas are real all-round talents, because they are not only full of high-quality plant proteins, but also ensure the intact function of nerves and muscles with their magnesium. Spinach offers the body plenty of the cell-protecting vitamins A, C and E. The trace element zinc, which is also present, can help wounds heal faster.

If you want to prepare the salad the night before to take to work the next day, you should layer the ingredients exactly as described in the recipe, that is, with the delicate parsley and spinach leaves on top. This prevents them from being crushed - so they stay crunchy.

1 serving contains
(Percentage of daily recommendation)
Calorie401 cal.(19 %)
Protein18 g(18 %)
Fat14 g(12 %)
Carbohydrates44 g(29 %)
Sugar added2 g(8 %)
Roughage13 g(43 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E10.2 mg(85 %)
Vitamin K223 μg(372 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.8 mg(57 %)
Vitamin B₆0.5 mg(36 %)
Folate148 μg(49 %)
Pantothenic acid1.4 mg(23 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C143 mg(151 %)
Potassium745 mg(19 %)
Calcium206 mg(21 %)
Magnesium144 mg(48 %)
Iron7.1 mg(47 %)
Iodine22 μg(11 %)
Zinc3 mg(38 %)
Saturated fatty acids2.2 g
Cholesterol75 mg


2 red Bell pepper
28 ozs chickpeas (can; drained weight)
8 large sun-dried tomatoes
1 onion
1 garlic clove
3 Tbsps olive oil
2 Tbsps lemon juice
1 tsp honey
½ tsp Sambal oelek
ground Cumin
Iodized salt (With fluoride)
¾ oz parsley
3 ozs Baby spinach
How healthy are the main ingredients?
chickpeasolive oilparsleyhoneyoniongarlic clove

Preparation steps


Halve, seed, wash and dice the peppers. Rinse chickpeas in a sieve and drain well. Chop tomatoes into small pieces. Peel onion, halve and cut into thin strips. Peel garlic and chop finely.


Heat 1 tsp oil in a frying pan. Sauté the onion and garlic in it over low heat for 3 minutes. Then remove from the pan and let cool for 4 minutes.


Mix tomatoes, diced peppers, onion and garlic with chickpeas. Whisk remaining oil with lemon juice, honey and sambal oelek and mix into chickpeas. Season with cumin, salt and pepper.


Fill chickpea salad into glasses. Wash parsley and spinach, shake dry, pluck parsley leaves and layer both in the glasses.