Looking for a light and refreshing lunch that will also fill you up? This Chickpea Edamame Salad is packed with 22 grams of protein per serving, making it an ideal choice for meal prep. Make a big batch on Sunday and have a healthy, plant-based lunch ready to go each morning. The toasted almonds add flavor and great texture. Serve with a side of crackers, pita bread, or fruit.
Summer is in full swing over here, and between trying to get work done and make sure the kids aren’t watching too much TV, my diet has fallen by the wayside. Fortunately, I love meal prep and the consistency it brings to my life, so I’ve been really utilizing it again lately. This Chickpea Edamame Salad is packed with plant-based protein, keeping you feeling full for longer. It’s light, refreshing, and perfect for summer. These hearty salads are great to have in the refrigerator when you need a quick lunch that you can feel good about eating.
Why You’ll Love This Easy Quinoa Salad Recipe
It’s packed with protein – Chickpeas, edamame, and quinoa are all high in protein, so mixing them together provides even more for your body. This salad is a great plant-based lunch option that can help give you a surge of energy, allowing you to navigate the second half of the day easily.
It’s easy to make – I use pre-cooked chickpeas and edamame in this recipe so that I can throw everything together quickly. I also like having pre-cooked quinoa on hand, which I usually prep on Sunday for easy meals during the week. This salad can be prepared in one bowl and takes about 15 minutes to prepare.
It’s great for sharing – This protein-packed salad is perfect for making ahead of time and then bringing to a work potluck, or BBQ with friends. It can be enjoyed as a side salad or eaten for lunch with chips or crackers.
Why Your Body Will Love This Protein-Packed Lunch
Blood Sugar Regulation – Chickpeas are rich in fiber and protein, which contributes to their low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes chickpeas a healthy choice for individuals with diabetes who need to manage their blood sugar levels more effectively.
Heart Health – Legumes contain a significant amount of soluble fiber, which helps decrease cholesterol absorption in the bloodstream. Lowering the “bad” cholesterol in the body can significantly reduce the chances of a stroke or heart attack.
Fiber Intake – Edamame is packed with fiber, iron, and calcium. Fiber is a crucial part of our diets because it keeps things moving smoothly through the digestive tract, which reduces the risk of colon cancer and related diseases. It also helps lower bad cholesterol by binding to it in the digestive tract, which prevents its absorption into the bloodstream, making it easier for your body to excrete it.
Chickpea Edamame Salad Recipe Ingredients
Chickpeas – I used one can of chickpeas, rinsed and drained. White beans can be substituted, if needed. You can also double the amount of chickpeas for even more protein.
Edamame – I used shelled, thawed edamame that I bought in the freezer section at the grocery store. You could substitute with green peas, if needed.
Quinoa – I used tri-color quinoa, but regular, white quinoa can also be used. If you need to substitute the quinoa, you can use any other kind of grain you prefer.
Kale – I used curly kale, which I diced into tiny pieces, similar in size to the edamame. I wanted it to blend in well with all the other ingredients. Spinach can also be used.
Cucumber – Diced cucumber adds a nice refreshing flavor to this salad. You could also use diced raw zucchini, if you like.
Bell Peppers – I used a mixture of diced red, green, and yellow bell peppers. You don’t need to use multiple colors; I just happened to have them on hand.
Fresh Herbs – I added thinly sliced green onions and diced cilantro to this salad. Any fresh herbs will work, though.
Dressing – The dressing is packed with flavor and made using olive oil, tahini, lemon juice, red wine vinegar, maple syrup, dijon mustard, salt, and pepper.
How To Make Chickpea and Edamame Salad
Add all dressing ingredients to a large bowl and whisk together until emulsified.
Next, add in the quinoa, chickpeas, edamame, kale, cucumber, bell peppers, celery, green onion, and cilantro.
Give everything a good mix until the salad ingredients are fully combined with the salad dressing. Taste the salad and add extra salt and pepper, if needed.
Divide the edamame saladequally into four separate containers. You can store the toasted almonds with the salad, or add them right before eating. Store the salad in the refrigerator for 4-5 days.
Recipe Frequently Asked Questions
This recipe is already vegan and gluten-free.
Can the quinoa be substituted? Yes, you can substitute the quinoa with another grain of choice. Rice, Farro, buckwheat, couscous, or millet would all work great.
How many grams of protein are in each serving? There are approximately 22 grams of protein in each serving of this edamame chickpea salad.
Can this salad be made ahead of time? Yes, this salad works great for meal prep. Make the complete salad up to 4 days in advance and store the toasted almonds separately.
How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
Looking for a light and refreshing lunch, that will also fill you up? These Chickpea Edamame Salads are packed with 22 grams of protein per serving and they’re great for meal prep. Make a big batch on Sunday and have a healthy, plant based lunch ready to go each morning. The toasted almonds add flavor and great texture. Serve with a side of crackers, pita bread or fruit.
Ingredients
2 cups cooked quinoa, I used tri-color
1 1/2 cups thawed, shelled edamame
1 (15 oz) can chickpeas, rinsed and drained
1 1/2 cup chopped kale (into tiny pieces)
1 cup diced cucumber
1 cup diced bell peppers, I used a mix of red, green and yellow
1/2 cup diced celery
1/2 cup thinly sliced green onion
1/3 cup chopped cilantro, or parsley
1/2 cup toasted sliced almonds
Dressing
1/4 cup extra virgin olive oil
2 tablespoons tahini
2 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon pure maple syrup
1/2 teaspoon dijon mustard
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon freshly cracked black pepper
Instructions
Add all dressing ingredients to a large bowl and whisk together until emulsified.
Next, add in the quinoa, chickpeas, edamame, kale, cucumber, bell peppers, celery, green onion and cilantro.
Give everything a good mix, until salad ingredients are fully combined with the salad dressing. Give the salad a taste and add extra salt and pepper, if needed.
Equally divide the edamame salad into four separate containers. You can store the toasted almonds with the salad, or add them right before eating. Store salad for 4-5 days in the refrigerator.
Notes
I prefer to chop up all the vegetables into pretty small pieces, so that all ingredients in uniform in size and the salad is easier to eat.
This tangy Dill Pickle Hummus is easy to make and great to have on hand during the summer for a refreshing and healthy snack. The food processor does most of the work and this unique hummus can be used in so many different ways. Mix it into pasta salad, spread it on sandwiches, or enjoy it in a salad. If you love dill pickles, you’ve got to make this delicious hummus recipe.
I tried some store-bought dill pickle hummus a few weeks ago, and I’ve been addicted ever since. I decided it was time to make my own version, and it did not disappoint. I’ve been eating it with crackers and veggies, but also adding it to pretty much every other meal I eat for some extra flavor, protein, and fiber. This Dill Pickle Hummus is refreshing, perfect for summer, and a great way to use up any dill you have in your garden.
Why You’ll Love This Tangy Dill Pickle Hummus
Refreshing – Pickles are a refreshing snack, and making hummus with them creates a creamy, tangy dip that’s perfect for summer. I like to serve this pickle-flavored hummus chilled with a side of veggies for a light and filling afternoon snack.
Flavorful – If you love dill pickles, you’ll enjoy this uniquely flavored hummus. It is flavored with fresh dill, dill pickles, and pickle juice. I also add a little bit of lemon juice and a few cloves of garlic. You can also make it spicy by adding some pickled jalapenos.
Versatile – I love having hummus on hand because it’s healthy, protein-packed, and can be used in many different ways. Hummus is always great with veggies and pita bread, but it can also be added to salad, pasta, toast, sandwiches, and more.
Benefits
Chickpeas – A high-fiber diet is imperative for good digestive health, and chickpeas contain 35 grams of fiber per cup of cooked beans. Beans have a mixture of soluble and insoluble fiber, which greatly benefits the digestive process. Soluble fiber absorbs water in the digestive tract, helping regulate the absorption of nutrients. It also binds to bile in the digestive tract, removing toxins that would otherwise recirculate throughout the body. Insoluble fiber helps bulk up our stool, ensuring that things run smoothly.
Tahini – Tahini is a paste made from sesame seeds, perfect for dressings and sauce recipes. It’s a great source of vitamins, minerals, and healthy fats. Although tahini contains a small amount of saturated fat, most of its fats are polyunsaturated (omega-6 fatty acids) and monounsaturated, which are great for overall health.
Dill Pickle Hummus Recipe Ingredients
Chickpeas – I used two cans of chickpeas for this hummus recipe. You can easily adjust the amount if you want more or less hummus, though. I like to boil my chickpeas with a bit of baking soda for 20 minutes beforehand, as it helps soften them, but that isn’t necessary.
Tahini – You should be able to find tahini at most grocery stores, in the same section as the peanut butter. Tahini is a paste made with sesame seeds and has a nice toasty flavor. I use it often in recipes, and it’s a staple ingredient for traditional hummus.
Pickles – Both the pickle juice and the pickles are used in this hummus recipe, so make sure to use a brand of pickles you know you enjoy. I find that the pickles sold in the refrigerated section at the grocery store tend to have better flavor than the jarred pickles, but either will work.
Dill – The pickles add a nice dill flavor to the hummus, but I also like adding some fresh dill. Dry dill has a much stronger flavor than fresh dill, so I usually stick to mostly fresh and just a pinch of dried dill.
Lemon Juice – Lemon juice is commonly used in most hummus recipes, so although we already have acid from the pickle juice, I wanted to add a little lemon flavor. You can leave it out if you prefer.
Garlic – One or two cloves of fresh garlic add so much flavor, but garlic powder can be used if you prefer a milder garlic flavor.
How To Make Refreshing Dill Pickle Hummus
Optional: For creamier hummus, you can boil the chickpeas with 1/4 teaspoon baking soda for 20 minutes. Drain and then rinse with cold water and let cool for a few minutes before making the hummus.
To a food processor or blender, add in the tahini, pickle juice, lemon juice, garlic, and 1/2 cup of chopped pickles. Blend until combined and slightly creamy. It may be challenging to achieve a completely creamy texture in the food processor, but aim for as much blending as possible.
Next, add in the chickpeas, fresh dill, dried dill, and salt. Turn the food processor on and blend until the desired texture is achieved. If your hummus looks too thick, you can drizzle in extra pickle juice or olive oil until it reaches the desired consistency. If your hummus is not thick enough, add in extra chickpeas.
Once the hummus reaches your desired texture, add the remaining 1/2 cup of chopped pickles and pickled jalapenos, if you want some extra heat. Give the hummus a few pulses so that the pickles are mixed in, but not completely blended up. Add any additional salt or cayenne pepper needed and enjoy.
Recipe Frequently Asked Questions
This recipe is vegan and gluten-free.
Can hummus be frozen? Yes, you can freeze hummus, although it may not retain the same creamy texture after thawing. I recommend freezing for up to 3 months in an air-tight container.
How long does leftover hummus last? Leftover hummus should last for about 4-5 days when stored in the refrigerator in an air-tight container.
What can be used in place of the chickpeas? Chickpeas are a traditional ingredient in hummus, but white beans can be easily substituted.
Can dry dill be used? I prefer using fresh dill because it has a milder flavor, allowing you to add more without it becoming too overpowering. It also has a nice fresh taste. Dry dill can be used if needed, though. I recommend adding 1 teaspoon and then adjusting as needed.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
This tangy Dill Pickle Hummus is easy to make and great to have on hand during the summer, for a refreshing and healthy snack. The food processor does most of the work and this unique hummus can be used in so many different ways. Mix it into pasta salad, spread it on sandwiches or enjoy it in salads. If you love dill pickles, you’ve got to make this delicious hummus recipe.
Ingredients
2 (15 oz) cans chickpeas, drained and rinsed
1/4 cup tahini
2 cups diced pickles, divided
1–2 cloves garlic, roughly chopped
1/4 cup chopped fresh dill
1 tablespoon fresh lemon juice
2–4 tablespoons pickle juice, depending on what consistency you want your hummus
Optional: pickled jalapenos, to taste if you want heat
1/2 teaspoon salt, or more to taste
Serve with: fresh veggies, pita bread or crackers.
Instructions
Optional: for creamier hummus, you can boil the chickpeas with 1/4 teaspoon baking soda for 20 minutes. Drain and then rinse with cold water and let cool a few minutes before making the hummus.
To a food processor, or blender, add in the tahini, pickle juice, lemon juice, garlic and 1/2 cup of chopped pickles. Blend until combined and slightly creamy, it many be hard to get completely creamy in the food processor but you want it as blended up as you can get it.
Next, add in the chickpeas, fresh dill, dried dill and salt. Turn food processor on and blend until desired texture is achieved. If your hummus is looking too thick, you can drizzle in extra pickle juice, or olive oil, until it thins out. If your hummus is not thick enough, add in extra chickpeas.
Once the hummus is to your desired texture, add in the remaining 1/2 cup chopped pickles, and pickled jalapenos if you want some extra heat. Just give the hummus a few pulses so that the pickles are mixed in, but not completely blended up. Add any extra salt, or cayenne pepper, if needed and enjoy.
Notes
This hummus recipe makes about 2 cups of hummus. Each serving is 1/4 cup.
Prep Time: 25 mins
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