Ceci bean salad is a bright, hearty Italian-style salad built on chickpeas (ceci in Italian), tossed with fresh vegetables, herbs, and a simple lemon-olive oil dressing. It works because the creamy beans soak up the tangy dressing while the crunchy vegetables and herbs keep every bite lively. Serve it as a quick lunch, a side dish, or a protein-packed addition to a picnic spread.
Ingredients
- 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed (about 3 cups / 480 g cooked)
- 1 cup (150 g) cherry tomatoes, halved
- 1 medium cucumber (about 200 g), diced
- 1/2 small red onion (about 60 g), thinly sliced
- 1/2 cup (20 g) fresh parsley, chopped
- 1/4 cup (10 g) fresh basil, chopped (optional)
- 3 tablespoons (45 ml) extra-virgin olive oil
- 2 tablespoons (30 ml) fresh lemon juice (about 1 lemon)
- 1 clove garlic, minced
- 1/2 teaspoon salt, plus more to taste
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried oregano (optional)
Instructions
- Drain and rinse the chickpeas in a colander under cold water. Let them drain well while you prepare the vegetables.
- In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, parsley, and basil (if using).
- In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, salt, pepper, and oregano (if using).
- Pour the dressing over the salad and toss gently to coat everything evenly.
- Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.
- Let the salad sit for 5–10 minutes before serving to allow the flavors to meld. Serve at room temperature or chilled.
Tips
- Substitutions: If you don’t have fresh lemon, use 2 tablespoons red wine vinegar or white wine vinegar. You can swap the cherry tomatoes for diced regular tomatoes, and the cucumber for bell pepper or celery for a different crunch.
- Make ahead: This salad tastes even better after an hour in the fridge, but add the fresh herbs right before serving to keep them vibrant. If making ahead, hold back a little dressing and add it just before serving.
- Common mistake: Don’t skip rinsing the canned chickpeas—the liquid in the can (aquafaba) can make the salad slimy and overly salty. Rinse thoroughly and drain well.
- Flavor boost: For a more savory depth, add a pinch of red pepper flakes or a teaspoon of Dijon mustard to the dressing.
Serving Suggestions
Serve this ceci bean salad as a light main dish with crusty bread or over a bed of greens. It also works well as a side to grilled chicken, fish, or lamb. For a heartier meal, spoon it into pita pockets with a dollop of yogurt or tahini sauce.
Variations
- Mediterranean: Add 1/2 cup (75 g) crumbled feta cheese and 1/4 cup (35 g) Kalamata olives.
- Herby: Replace parsley and basil with fresh dill and mint for a different aromatic profile.
- Spicy: Add 1 finely chopped jalapeño or a drizzle of harissa paste to the dressing.
- Protein boost: Stir in 1 cup (150 g) diced cooked chicken or 1/2 cup (75 g) cooked quinoa.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. The salad is best served cold or at room temperature, so no reheating is needed. If you prefer it warm, you can gently warm it in a skillet over low heat for 2–3 minutes, but the vegetables will soften. For best texture, add a splash of fresh lemon juice before serving leftovers.
Frequently Asked Questions
Can I use dried chickpeas? Yes. Soak 1 cup (200 g) dried chickpeas overnight, then simmer for 1 to 1.5 hours until tender. Drain and cool before using. You will need about 3 cups (480 g) cooked chickpeas.
How do I keep the salad from getting watery? Salt the cucumber lightly and let it sit in a colander for 10 minutes, then pat dry. This draws out excess moisture. Also, make sure the chickpeas are well-drained.
Can I freeze this salad? Not recommended—the vegetables and herbs will become mushy when thawed. It is best enjoyed fresh or within 3 days.
Is this salad gluten-free? Yes, all the ingredients are naturally gluten-free. Just check that your spices and canned chickpeas are certified gluten-free if you have celiac disease.
What can I use instead of red onion? Use shallots, green onions, or a mild white onion. If you want to reduce the sharpness, soak the sliced onion in cold water for 5 minutes and drain.
Can I make this salad in advance for a party? Yes, you can assemble it up to 24 hours ahead, but keep the dressing separate and toss just before serving to keep the vegetables crisp.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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