Kick your salad game up a notch with this high protein chickpea spinach salad tossed in a sweet and tangy curry vinaigrette with mango chutney. Each bit is bright, slightly sweet, and full of spice, making it a salad you'll actually look forward to eating for lunch, dinner, or meal prep.
Need a quick, healthy meal that keeps you full all day? This vegan chickpeas spinach salad is perfect for meal prep and loaded with protein, fiber and fresh greens. The sweet and tangy curry vinaigrette with mango chutney adds the perfect touch of flavor, making this recipe a great option if you are wondering what to do with mango chutney from Trader Joe's.
If you love cooking with chickpeas, you might also enjoy these easy vegan chickpea curry and Lebanese eggplant chickpeas recipes.
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Ingredients for Chickpea Spinach Salad:
- Chickpea (Garbanzo beans): cooked or canned (rinsed and drained) for protein.
- Baby spinach: fresh greens for crunch and color.
- Scallions: mild onion flavor and crunch.
- Mint leaves: optional, for a refreshing touch.
- Mango chutney: adds sweet, fruit flavor to the dressing. Trader Joe's Sri Lankan organic mango chutney is what I used for this recipe.
- Curry powder: for warm, savory notes. Use your favorite!
- Extra virgin olive oil (EVOO): smooth, healthy fat for the dressing.
- Dijon mustard: a tangy kick that balances sweetness.
- Yogurt (whole milk): adds creaminess to the dressing.
- Apple cider vinegar: bright acidity to lift the flavors.
- Salt and black pepper: seasoning to taste.
- Fresh lemon juice: zesty freshness.
How to Make Chickpea Spinach Salad:
Make the Dressing
In a large bowl, whisk together mango chutney, curry powder, olive oil, Dijon mustard, apple cider vinegar, yogurt, lemon juice, salt, and black pepper.
Dress the chickpeas
Pour the chickpeas in a large bowl and toss to coat. Lightly mash about ¼ cup of the chickpeas in the bowl, leaving the rest whole for texture.
Add Veggies
Add baby spinach, scallions, and mint to the dressed chickpeas.
Combine the salad
Toss everything together. Enjoy immediately or chill for 30 minutes so the flavors meld.
Tips for the Perfect garbanzo beans with Spinach Salad:
- Use a mix of mashed and whole chickpeas. Mashing about ¼ cup of chickpeas gives a creamy texture, while whole ones keep it hearty.
- Mash the chickpeas against the bowl, not fully smooth. Keep it chunky so the salad doesn't turn mushy.
- Dress chickpeas first. Tossing them in the vinaigrette before adding spinach makes the flavors stick better.
- Rinse canned chickpeas. This removes excess salt and keeps the salad from tasting "tinny".
- Pick fresh greens. Baby spinach works best, but arugula or mixed greens are great too.
- Adjust sweetness. Add more mango chutney if you like it sweeter, or a little extra lemon juice for zing.
- Chill for flavor. Let the salad in the fridge for 20-30 minutes; flavors blend beautifully.
- Herbs make a difference. Fresh mint (or cilantro) adds a refreshing not that brightness the salad.
- Mango chutney substitute. If you do not have mango chutney, you can easily swap it with apricot jam or peach jam. These give a similar sweetness and fruity flavor.
How to Store the Chickpea Spinach Salad:
- Store the leftover salad in an airtight container in the refrigerator.
- It will keep well for up to 3 days.
- If possible, add the spinach and fresh herbs right before serving to keep them fresh.
- Give it a quick toss before eating.
📖 Recipe
Chickpea Spinach Salad
Ingredients
- 1 can (15.5 oz) chickpeas (rinsed and drained)
- 1½ cups (1.5 oz) fresh baby spinach (firmly packed)
- 2 tablespoons chopped green onion (white and green parts)
- a handful of mint leaves (about ½ cup), chop
- 1½ tablespoons extra virgin olive oil
- 1½ tablespoons whole milk yogurt (do not use Greek yogurt)
- 1 tablespoon mango chutney
- ½ tablespoon fresh lemon juice
- ½ tablespoon apple cider vinegar
- 1 teaspoon dijon mustard
- ¾ teaspoon curry powder
- ¼ teaspoon kosher salt
- ⅛ teaspoon ground black pepper
Method
- In a large bowl, whisk together the vinaigrette ingredients.
- Toss chickpeas in the dressing, then mash about ¼ cup of them in bowl.
- Add spinach, mint, and scallions and toss to combine. Taste and adjust the seasoning with extra chutney, salt, or lemon.
- Enjoy immediately or chill for 30 minutes so the flavors meld.
Nutrition
Notes
- Mango chutney substitute. If you do not have mango chutney, you can easily swap it with apricot jam or peach jam. These give a similar sweetness and fruity flavor.
- Whole milk yogurt. I used Stonyfield organic whole milk yogurt with probiotic because it has a mild flavor that isn't as tangy as other yogurts, make it perfect for this recipe.
- Storing. Store the leftover salad in an airtight container in the refrigerator. It will last up to 3 days.
Rika says
This is my favorite salad to make! It's filling, quick, and packed with flavor.