I love this vegetarian Chickpea and Green Bean Salad (try a chicken version here) because the flavors absolutely stand out! And it’s a nutritious one-bowl recipe that saves time and will provide your body with protein, high-fiber carbs, and healthy fats!
This is great for summer or when you want something you can eat cold, doesn’t require a lot of cooking, and is quick to prepare. Eating more vegetables and a VARIETY of them can boost your immune system, protect against heart disease, and help you maintain a healthy weight (1). They are also high in fiber, which helps regulate digestion and maintain a healthy gut microbiome.
This recipe features chickpeas which are a great source of fiber and protein that help maintain healthy blood sugar control and gut health (2). I also included French beans which are also rich in fiber and contain vitamins C, A, E and K. I used them raw because including a variety of fresh and cooked vegetables helps you access different nutrients, since some vitamins such as vitamin C are affected by heat.
Additionally, some vitamins are fat-soluble, including A, E, and K (3) so the simple dressing on this salad can help unlock those nutrients so your body can better absorb them. This well-balanced salad is a great way to add more vegetables and nutrients to your plate and is sure to be a hit! Enjoy!
Chickpea and Green Bean Salad
Produce: 4-6 servings
You will need: cutting board, knife, parchment paper, baking sheet, bowls, measuring cups and spoons, whisk
Key: T = tablespoon; teaspoon = teaspoon 
Ingredients:
- 24 oz extra firm organic tofu
- 1 pound green beans, ends trimmed
- 2 tablespoons lemon juice (or juice of 1 lemon)
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 3 tablespoons olive oil
- 1 liter cherry tomatoes, cut in half
- 1 15 oz can chickpeas, drained and rinsed (or 1 cup cooked dried chickpeas)
- 1/2 cup parsley, finely chopped
- salt and pepper
- 4 oz feta cheese, crumbled or chopped (optional)
Instructions:
- Preheat oven to 400. Cut tofu into 1/2″ cubes. In a large bowl, toss tofu with 1 teaspoon olive oil and salt and pepper. Spread tofu on a baking sheet lined with parchment paper and bake for 10 to 15 minutes, or until tofu is lightly browned.
- While the tofu is cooking, cut the cherry tomatoes in half and trim the ends of the green beans. Chop the green beans into small pieces. Add the tomatoes, green beans, and chickpeas to a large bowl and sprinkle with salt and pepper. Add tofu when cooked.
- In a small bowl, whisk together the lemon juice, vinegar, garlic, and remaining olive oil and mix. Add a little salt and pepper to taste. Pour dressing over salad mixture and toss to coat.
- Add feta cheese (optional) and parsley and mix everything together. Marinate for 10 to 15 minutes and stir again before serving. If you like a little red onion or shallots as a garnish, sprinkle some on top as you serve, along with any additional herbs or spices you like.
Nutritional data
This is a super easy meal to prepare with many variations you can try depending on your preferences and the season. Tell me if you like it!
Do you need help with healthy eating?
Check out my 30 day challenge meal plan!
When I plan the week, I think about:
- 2-3 breakfast options that I like
- Some main dishes that could serve as dinner or lunch.
- A couple of smoothie ideas that have complementary ingredients to give variety to your vegetables
- A snack option like homemade protein muffins or an easy-to-make trail mix for days when you’re just hungrier and want to eat a little more.
- Round out your plan with a couple of staple sides you’d like to have on hand every day, like a big salad of mixed greens and some easy-to-grab rice, quinoa, or sweet potato wedges… and then build your shopping list around that.
Or you can let me make the whole plan for you, with so many delicious, easy and healthy recipes!
The 30 Day Challenge Meal Plan includes all the recipes and shopping lists for breakfasts, smoothies, sides, snacks, and main dishes for 4 full weeks, with plenty of delicious options and structure to help you eat well for YOUR life!
Check out everything included in the 30 Day Challenge Meal Plan right here and let me make your life easier!
- Liu, Rui Hai. “Health-promoting components of fruits and vegetables in the diet.” Advances in Nutrition (Bethesda, Maryland) vol. 4.3 384S-92S. May 1. 2013, doi:10.3945/an.112.003517 Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650511/
- Holscher, Hannah D. “Dietary Fiber and Prebiotics and Gastrointestinal Microbiota.” gut microbes vol. 8.2 (2017): 172-184. doi:10.1080/19490976.2017.1290756Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/
- Stevens, Sherri L. “Fat-soluble vitamins.” North American Nursing Clinics vol. 56.1 (2021): 33-45. doi:10.1016/j.cnur.2020.10.003. Web. https://pubmed.ncbi.nlm.nih.gov/33549284/
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