Indian chickpea salad recipe

All about chickpeas

Chickpeas are, of course, the heart of this Indian chickpea salad recipe. Also known as garbanzo beans, chickpeas are a staple part of people’s diets all around the world. In fact, they are among the most widely grown pulses on the planet. Not only that, but they are also one of the earliest pulses that humans cultivated. Experts believe people first domesticated the chickpea in the Middle East in around 7,000 BCE. Today, India produces more chickpeas than any other country – making this pulse the perfect ingredient for an Indian-inspired salad!

Chickpeas are extremely versatile. You can buy them dried or canned, and consume them fresh, roasted, or boiled. Besides this Indian chickpea salad recipe, they make a fabulous addition to curries, stews, pasta dishes, and soups. What’s more, you’re able to blend chickpeas into hummus, or pop them into a food processor to make falafel. It’s also possible to grind them into chickpea flour, which is a great gluten-free substitute to bake with.

But that’s not all. There are more unusual ways you can use these humble pulses, too. For instance, roasted and ground chickpeas are a traditional caffeine-free alternative to coffee. And if you purchase tinned chickpeas, don’t be too quick to throw away the thick water they come in. Known as aquafaba, it works surprisingly well as a vegan alternative to egg whites in dishes like meringue and mayonnaise!

It's not just their versatility and affordability that makes chickpeas a popular ingredient. The pulse is also highly nutritious, offering us a wealth of potential health benefits. Time to find out more about why this Indian chickpea salad is so good for you.

The health benefits of chickpeas

From the hydrating power of cucumber to red pepper’s high vitamin C content, there are many reasons why this Indian chickpea salad can boost your wellbeing. And lots of them are thanks to the chickpeas themselves.

For starters, chickpeas are a fantastic source of plant-based protein and contain almost all the essential amino acids. Protein is vital for everything from muscle strength to bone health and weight management. The fact that chickpeas are high in fiber also means they can reduce your appetite.(1) So that’s one more reason this Indian chickpea salad could help you maintain a healthy weight.

This combination of protein and fiber additionally works to aid blood glucose management. Studies have found consuming chickpeas may decrease fasting insulin levels and the amount that blood sugar rises after eating.(2) Sticking with fiber for a moment, this also helps to support digestive health. The soluble fiber in chickpeas nourishes the good bacteria in your gut, benefiting everything from immunity to brain health.

Speaking of brain health, there’s another reason tucking into this Indian chickpea salad could support your cognitive functions. Chickpeas are a great source of choline, which helps to produce certain neurotransmitters. In addition, the pulse is bursting with magnesium, a mineral that has a key role to play in nerve function. Research has discovered that eating magnesium-rich foods may enhance brain health and protect against neurodegenerative conditions as we age.(3)

As if that weren’t enough, enjoying this Indian chickpea salad could additionally boost heart health. The magnesium and potassium the pulses contain can reduce blood pressure, while the soluble fiber decreases levels of LDL cholesterol.(4) This all helps to lower the risk of heart disease and keep your ticker healthy.

The power of seasonings

It’s no surprise that eating salad can be good for your health. What you might not realize is that even the herbs and spices in this Indian chickpea salad have their benefits. Take coriander. This fragrant green leaf is chock-full of antioxidants that help to fight oxidative stress and reduce inflammation.(5) One of the many potential advantages of this is that coriander could protect brain health and even lessen symptoms of anxiety.(6) However, further research is necessary to confirm this.

Moving on to cumin, this is one of the key spices that makes this chickpea salad recipe Indian. But it brings more than warmth and flavor to the dish – it also boosts the meal’s health benefits. For example, people traditionally use cumin as a digestive aid thanks to its ability to ease indigestion and IBS symptoms.(7) Cumin is also rich in iron, which is crucial for producing red blood cells and transporting oxygen around the body.

Then there’s garlic. This is a plant with some seriously potent wellness benefits. Its antiviral properties could help support the immune system, protecting against colds and flu and reducing the severity of their symptoms.(8) Garlic may additionally work to lower blood pressure by relaxing blood vessels and improving blood flow. This can lessen the risk of cardiovascular diseases like stroke and heart attack.(9)

That’s just a quick overview of how the seasonings in this Indian chickpea salad can support your wellbeing. Now let’s look at how to whip up the recipe.

How to make this Indian chickpea salad recipe

This Indian chickpea salad is not only delicious and wellness-enhancing, but also quick and easy to create. Start by tipping a cup of chickpeas into a bowl. Next, dice half a cup of cucumber, and a third of a cup each of red pepper and tomatoes. Add these to your chickpeas, along with a quarter of a cup of chopped spring onions. Feel free to adjust the amounts of these ingredients if you’d rather have more or less of them!

Now we get to the seasonings. Pop two tablespoons of chopped coriander and three tablespoons of chopped roasted cashews into the mix. Then it’s time for our more unique ingredients! Sprinkle half a teaspoon of moringa powder and a third of a teaspoon of tulsi powder into your Indian chickpea salad. Top this off with a pinch of sea salt and black pepper, before squeezing in the juice of half a lemon.

Finally, sprinkle in half a teaspoon of garlic powder, a quarter of a teaspoon of cumin powder, and an eighth of a teaspoon of curry powder. As always, you’re able to use more or less of these seasonings to suit your personal taste. Drizzle one or two tablespoons of avocado oil on top, before giving your Indian chickpea salad a good mix. Try to ensure that the herbs, spices, and oil are evenly distributed over the chickpeas and vegetables.

And with that, you’re ready to serve! Spoon your Indian chickpea salad onto plates or bowls, and garnish with coriander leaf and roasted cashew nuts. Then all that’s left to do is enjoy it.

Let’s talk about tulsi

Tulsi is a fantastic ingredient to include in an Indian chickpea salad. Revered as the ‘Queen of Herbs’, it’s been a central part of Ayurvedic medicine for centuries – and with good reason. We have a whole article on the benefits of tulsi, but it’s worth going over the highlights here.

Also known as holy basil, tulsi acts as an adaptogen. This means that it can help the mind and body to cope with physical and mental stress more effectively. For example, studies have found that the herb could balance mood and reduce feelings of anxiety and depression.(10) That makes this Indian chickpea salad recipe a great choice when you feel the need for a pick-me-up.

Tulsi is additionally rich in antioxidants, which protect our cells against damage caused by free radicals. Research has linked such damage to several chronic diseases, making this a key benefit. The herb’s potent phenolic compounds may even help to defend us from toxins and infections. Indeed, one study found that tulsi leaf extract raised levels of immune cells like natural killer cells and T-helper cells in the blood of healthy participants.(11)

What’s more, tulsi contains several important nutrients, including vitamins A and C, minerals like calcium, iron and zinc, and chlorophyll. These all have vital roles to play in our overall health and wellbeing. Studies have also discovered that the herb may have a positive influence on metabolic conditions, such as obesity and diabetes.(12) That’s a lot of persuasive reasons to add it to your Indian chickpea salad!

Introducing our organic tulsi powder

We source the tulsi we’ve used in this Indian chickpea salad directly from small, organic farms in Uttar Pradesh, India. People have been cultivating the herb here for generations, so you know the plants are in good hands.

After harvesting, the farmers carefully dry the leaves before grinding them into a fine powder. We then pack this into environmentally friendly, recyclable amber glass jars ready to send to your door. You won’t find any additives or other unwanted ingredients in there, just 100% pure organic tulsi powder.

Tulsi powder has a zesty, peppery flavor that goes brilliantly in this Indian chickpea salad recipe. However, this is far from the only means by which you can enjoy its benefits. The traditional way to take the herb is by drinking tulsi tea. You could also sprinkle some into a smoothie, breakfast bowl, soup, dip, or stew.

As with all adaptogens, we recommend taking tulsi for a maximum of 20 days before giving your body a short break. Please note that those who are pregnant or breastfeeding are advised not to take tulsi. This is simply because there hasn’t yet been much research into the herb’s safety for these groups. Similarly, if you have an existing health condition or are on pharmaceutical medication, seek medical advice before taking tulsi. This will help you avoid any unwanted interactions or side effects.

The magic of moringa

This Indian chickpea salad has not one but two special functional food additions! Moringa is a large tree native to India, where people have used it in traditional medicine for years. Nicknamed the ‘tree of life’, moringa offers a wealth of benefits to our wellbeing. Here are just a few of them.

First, the leaves are rich in iron, calcium, magnesium, immune-supporting vitamin C, energy-boosting B vitamins, and beta-carotene. The body converts the latter into vitamin A, which is crucial for healthy vision. So adding the powder to your Indian chickpea salad is an effective way to up your nutrient intake. Moringa is additionally bursting with antioxidants like quercetin, which may lower blood pressure, reduce inflammation, and support brain health.(13)

Experts believe that many of moringa’s benefits are thanks to compounds called isothiocyanates. These have anti-inflammatory properties, and could help to decrease blood sugar levels.(14) Studies have also found that moringa may work to lower cholesterol, which lessens the risk of heart disease.(15)

Like tulsi, moringa functions as an adaptogen. Traditionally used as a sleep aid, modern research suggests that the leaf might increase our levels of melatonin. This is a hormone which regulates our sleep-wake cycle. Adding moringa to your Indian chickpea salad could therefore enable you to drift off more easily. Indeed, some studies have found moringa to be useful in improving sleep quality and treating insomnia.(16) However, further investigation is necessary to clarify this.

Introducing our organic moringa powder

To ensure you get the maximum benefit from adding moringa to your Indian chickpea salad, we use only the finest leaves for our powder. Like our tulsi, we source these directly from small, independent farms in India that use sustainable and organic techniques.

Once they’ve harvested the leaves, our team grinds them into a fine, olive-green powder. We don’t add anything else to the mix, so what you receive is 100% pure organic moringa powder. We ship this out to you in eco-friendly amber glass jars, which you can recycle once they’re empty.

Moringa has a slightly peppery taste with a hint of bitterness, and a grassy aroma. It might remind you a little of spirulina or matcha. In addition to using it in an Indian chickpea salad, you can stir moringa powder into soups, salad dressings, pesto, and stews. You can even try it in baked goods like cookies and cakes for a gorgeous depth of flavour. Alternatively, for a quick burst of nutrients, try mixing a spoonful into a glass of sparkling water. We’ve also got a moringa and mango smoothie recipe we think you’ll love!

As with tulsi, please check with a doctor before taking moringa if you are pregnant, have an existing health condition, or are on pharmaceutical medication.

Top tips for customizing this Indian chickpea salad recipe

If you’re a fan of our recipes, you’ll know we like to encourage you to put your own spin on them. And this Indian chickpea salad is no different! For instance, you could use lime juice instead of lemon, or add other pulses besides chickpeas to the dish.

One of the easiest ways to mix things up is by swapping the herbs and spices you use in it. While cumin and curry powder are great for giving a chickpea salad recipe Indian flavours, you could get inspiration elsewhere. For example, using oregano, parsley or rosemary might evoke Mediterranean vibes. Meanwhile miso, rice vinegar and sesame will give you a Japanese-style recipe.

Regardless of how you make it, this delicious and nutritious dish definitely deserves a spot in your salad repertoire!