This Carrot and Chickpea Salad With Parsley And Lemon is vibrant, easy to put together, filling, and bursting with flavor. Perfect for a side dish, but hearty enough to shine as a main for a light lunch.
It's February! For all you people out there who are still going strong with your eating healthy New Year's resolutions, let me introduce you to a new salad that is both healthy and filling. If you're like me, sometimes during the winter months, eating salad just doesn't feel like enough. I love a good plate of greens, but if I'm being honest, when it's freezing cold outside, all I really want is a big bowl of soup or pasta, or something warm to fill me up. So, if I'm eating salad during these fridged months, it has to be super good, and it has to be hearty and filling. Enter, this incredibly easy and delicious carrot and chickpea salad. Let's talk about why this salad deserves a spot in your dinner rotation.
First things first—this easy salad is full of fresh flavors that I just can’t get enough of. The sweet, shredded carrots give a wonderful crunch and sweetness, while the protein-rich chickpeas provide a hearty base. Add in the bright pop of fresh parsley, a tangy lemon vinaigrette, and some fresh herbs and you’ve got a bold flavor that's super satisfying.
I love the combination of textures here too. The crisp, sweet carrots contrast beautifully with the creamy feta (did I forget to mention that this salad has CHEESE!) and crunchy toasted almonds. And the chewy chopped dates add just the right amount of sweetness. Yum!
It’s also super versatile. Whether you’re packing it up for lunch or serving it alongside dinner (it goes great with this Lipton Soup Meatloaf Recipe), this salad hits the spot. And if you make it in advance, the flavors only get better as the salad lingers in the fridge. It’s a great next-day salad!
In This Post
Key Ingredients
This carrot and chickpea salad keeps it simple while still delivering big on taste. Here’s a quick rundown of what you'll need:
- Chickpeas (garbanzo beans). Ah, the simple chickpea. These little guys are the star of the show, packed with plant-based proteins and giving the salad some real heft. You can use canned chickpeas for convenience, or if you’re feeling extra, roast your chickpeas in the oven to make them extra crispy and almost smoky.
- Shredded carrots. Sweet grated carrots add that perfect crunch and sweetness. You can use a food processor to shred them quickly or do it by hand.
- Fresh parsley. Roughly chopped parsley adds a nice freshness and a lovely burst of green that brightens up the salad.
- Red onion. I love the sharp flavor the red onions give here, but have noticed lately that the red onions in our area are STRONG. If you have this problem too, a simple way to take some of that sharp bite out of them when served raw is to simply soak the onions in cold water for about 15 minutes before adding them to the salad.
- Lemon juice, olive oil, and Dijon mustard. The tang from lemon juice gives the salad a zesty kick, and the olive oil and dijon give it just the right amount of creaminess, bringing all the flavors together in the most perfect lemon vinaigrette dressing.
- Feta cheese. The crumbled feta serves up a salty briny, creamy texture that makes the salad feel indulgent without being too heavy.
- Toasted almonds. A handful of crunchy toasted almonds are a game-changer in the texture department and add a delightful nuttiness.
- Dates. These are optional, but I love the sweet taste of these alongside the lemon, parsley, and feta.
How to Make Carrot and Chickpea Salad
Making this salad is a breeze! Here's what you'll do:
- Prep the salad. Add the chickpeas to a large bowl, then add the shredded carrots, thinly sliced red onion, and rough-chopped parsley. Toss everything to combine.
- Make the dressing. In a small bowl or jar, whisk together the fresh lemon juice, minced garlic clove, Dijon mustard, pinch of salt, black pepper, and honey. Once everything’s mixed, add in a little oil and whisk again until the dressing emulsifies. (If you're using the jar method, you can simply cap the jar and shake vigorously for 30 seconds or so.) Stir in your choice of fresh herbs—I love fresh thyme, rosemary, or even mint for a fresh, herbal note.
- Assemble. Pour the dressing over the salad ingredients in the bowl. Toss gently to coat everything evenly with the delicious lemon vinaigrette.
- Garnish. Lastly, sprinkle the crumbled feta cheese and toasted almonds on top, and give it one final toss. Now it’s time to serve!
Variations and Substitutions
This carrot salad recipe is highly adaptable and fun to riff on. If you want to mix things up, try some of the following:
- Add some cucumber. Thinly sliced English cucumber adds a cool crunch and refreshing flavor.
- Omit the dates. I LOVE the sweetness the dates provide here, but if you'd rather cut them out, that's totally fine.
- Make it briney. If you DO omit the dates, you could sub them for some delicious briny olives for a more savory take on the salad. Kalamata olives would be a great choice here.
- Add some spice. If you want to add some heat, a pinch of cayenne pepper or a dash of ground cumin works wonderfully.
- Switch out the nuts. Swap the toasted almonds for chopped salted pistachios or walnuts for a different texture and flavor. You could also use seeds instead of nuts for some crunch. Roasted pumpkin seeds or sunflower seeds would taste great here.
- Change up the cheese. If feta isn’t your thing, try using goat cheese, or even skip the cheese for a dairy-free version.
- Roast the chickpeas! If you want to add some extra crunch to this salad, try slightly roasting the chickpeas. Just toss with olive oil, add a sprinkle of salt, arrange in a single layer on a baking sheet, and roast in the oven at 425 degrees for about 20-ish minutes, or until they're your desired level of crispiness. (These also make a great snack on their own!)
Frequently Asked Questions
Yes! This salad actually gets better after sitting for a bit. The lemon vinaigrette has time to soak into the shredded carrots, and the flavors meld together beautifully. However, if making ahead, wait to add the feta and almonds until you're ready to serve. You can store the salad in an airtight container in the fridge for up to 2 days.
Absolutely! While I love the convenience of canned beans, if you have the time, it's usually so much tastier if you soak the beans yourself. This is easy to do - just soak the chickpeas in a bowl of water overnight, or, if you need a quicker solution, you can boil the chickpeas for 5 minutes, remove them from heat, then let them sit in the hot water for about an hour until they're soft.
No problem! Dried herbs will work in a pinch, though the flavor might be a little more subtle. If you’re in a rush, you can also skip the herbs altogether and still have a great salad.
What to Serve with Carrot and Chickpea Salad
This delicious salad is a great side dish for a variety of meals. Serve it alongside:
- Chicken or fish. The carrot and chickpea salad pairs beautifully with grilled meats, giving a nice contrast of flavors. This Oven Baked Salmon or Crispy Chicken Fritta would both go great with this simple salad.
- Beef. This salad is versatile enough for a fancy dish like Beef Braciole or something more laid back like Lipton Onion Soup Mix Meatloaf.
- Wraps or pita. If you’re going for a plant-based lunch, try serving it with a veggie wrap or stuffed pita.
- Quinoa or couscous. Make this salad a main dish by pairing it with some cooked quinoa or couscous for extra texture and flavor.
- Main course. This also works perfectly well as a main dish for an easy lunch or dinner!
Whether you're serving it at your next BBQ, packing it for lunch, or enjoying it as a light dinner, this carrot and chickpea salad is always a good choice that’s simple, flavorful, and packed with nutrition.
If you do try this carrot and chickpea salad, let me know what you think in the comments below, or tag me with a pic @frontranfefed on Instagram!
More Easy Salad Recipes
- Burrata Salad With Cherries And Hot Honey
- Kale Salad With Shaved Brussel Sprouts, Roasted Butternut Squash, And Maple Spiced Walnuts
- Tomato Salad With Grains, Mint, And Feta
- Healthy Chicken, Pomegranate, And Arugula Crunch Salad
- Nectarine And Quinoa Salad With Basil And Feta
Recipe
Carrot And Chickpea Salad With Parsley And Lemon
Ingredients
For The Salad
- 30 oz chickpeas (about two cans)
- 2 cups carrots shredded
- ⅛ cup thinly sliced red onions
- ½ cup dates chopped
- 1 cup Italian Parsley roughly chopped
- ¼ cup feta crumbled
- ⅛ cup sliced almonds
For The Lemon Vinegarette
- ¼ cup fresh lemon juice
- 1 smal garlic clove minced
- 1 teaspoon Dijon mustard
- ¼ teaspoon salt
- ⅛ teaspoon freshly ground pepper
- ½ teaspoon honey
- ¼ cup olive oil
- ½ teaspoon fresh herbs (thyme, rosemary or mint all work here)
Instructions
Prepare the salad:
- Open and rinse the chickpeas under cold water. Drain well and place them in a large mixing bowl.
- Add the shredded carrots to the bowl.
- Thinly slice the red onion and add it to the carrot and chickpea mixture.
- Add the chopped dates to the bowl.
- Roughly chop the Italian parsley and toss it in.
- Add the chopped dates and mix everything to combine.
Prepare the dressing:
- In a small bowl or jar, combine the fresh lemon juice, minced garlic, Dijon mustard, salt, pepper, and honey.
- Add the olive oil and whisk or shake until emulsified.
- Stir in your choice of fresh thyme, rosemary, or mint for added flavor.
Assemble the salad:
- Pour the dressing over the salad ingredients in the bowl.
- Toss gently to combine, ensuring the dressing coats all the ingredients evenly.
- Add the crumbled feta cheese and sliced almonds to the mixture and serve.
Notes
- If making ahead, prepare everything to the point of adding the dressing to the salad and mixing. Wait to add the feta and almonds until serving.
- Store leftovers in an airtight container in the fridge for up to 5 days.
- Pair with chicken, fish, or steak, or serve as a light main dish.
Nutrition
Paul says
Great for summer, and a really interesting taste. A little bit sweet because of the dates, which was a nice touch.