Protein-Packed Mango Chickpea Salad – Fresh, Colorful & Nutritious
This Protein-Packed Mango Chickpea Salad is a vibrant, wholesome, and satisfying dish that combines sweet, juicy mangoes with hearty chickpeas and fresh vegetables. Packed with plant-based protein and fiber, it’s a quick and easy option for lunch, a light dinner, or a refreshing snack. Bursting with color, flavor, and nutrition, this salad is perfect for busy weekdays, meal prep, or anytime you want a healthy, delicious, and visually appealing dish.
Why You’ll Love This Recipe
This Mango Chickpea Salad is a vibrant and satisfying meal that’s both refreshing and packed with protein. Sweet, juicy mangoes balance perfectly with hearty chickpeas, fresh vegetables, and a zesty dressing. It’s quick to prepare, naturally gluten-free, and ideal for a healthy lunch, light dinner, or on-the-go meal.
Nutritional Information
This salad is high in plant-based protein and fiber, providing sustained energy and fullness. It’s also rich in vitamins, antioxidants, and healthy fats when you include avocado or a drizzle of olive oil.
- Calories: 280 kcal
- Protein: 11 g
- Carbohydrates: 38 g
- Fiber: 9 g
- Fat: 9 g
- Saturated Fat: 1 g
- Sugar: 15 g
Time Breakdown
This protein-packed salad is quick to make and perfect for busy schedules. Minimal chopping and tossing are required, and no cooking is necessary.
- Prep Time: 10 minutes
- Total Time: 10 minutes
Ingredients You’ll Need
A handful of fresh fruits, vegetables, and pantry staples combine to create a vibrant and satisfying salad. The ingredients are simple yet packed with flavor and nutrients.
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 ripe mango, diced
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, finely chopped
- 1 avocado, diced (optional)
- Fresh cilantro or parsley, chopped
- Juice of 1 lime
- 1–2 tbsp olive oil
- Salt and pepper, to taste
- Optional: chili flakes or cumin for extra flavor
Condensed Grocery Checklist
Shopping is easy with this recipe. With chickpeas, mango, fresh vegetables, and a few spices, you can make a quick, protein-rich salad in minutes.
- Chickpeas
- Mango
- Cherry tomatoes
- Cucumber
- Red onion
- Avocado (optional)
- Fresh herbs (cilantro or parsley)
- Lime
- Olive oil
- Spices: salt, pepper, chili flakes or cumin
How to Make – Step by Step
The preparation is straightforward and beginner-friendly. Gently tossing the ingredients with a simple dressing ensures even flavor distribution and a visually appealing dish.
- In a large bowl, combine chickpeas, mango, cherry tomatoes, cucumber, red onion, and avocado.
- Drizzle with olive oil and lime juice.
- Season with salt, pepper, and optional chili flakes or cumin.
- Gently toss to combine, ensuring the dressing coats all ingredients.
- Garnish with fresh herbs and serve immediately, or chill for later.
Ingredient Swaps & Variations
This salad is flexible and can be adapted to your preferences. Swap beans, add grains, or adjust herbs and spices to create your ideal flavor combination.
- Replace chickpeas with black beans or kidney beans for a different flavor.
- Use honey or agave in the dressing for a touch of sweetness.
- Add quinoa or couscous for a heartier salad.
- Swap lime juice for lemon juice for a slightly different citrus note.
- Include nuts like cashews or almonds for extra crunch and protein.
Serving Suggestions
Serve this salad chilled as a light meal, pair it with bread or cheese, or enjoy it as a refreshing side. It works well for lunchboxes, picnics, or casual dinners.
- Serve as a light lunch or dinner on its own.
- Pair with whole-grain bread or pita on the side.
- Top with feta or goat cheese for added creaminess.
- Serve chilled as a refreshing summer salad.
Storing Tips
Store in an airtight container in the fridge to keep it fresh. Keep avocado separate to prevent browning, and toss gently before serving to redistribute the dressing.
- Store in an airtight container in the fridge for up to 2 days.
- Keep avocado separate if you want to prevent browning.
- Toss gently before serving to redistribute dressing and flavors.
Chef’s Special Tips
Small details make a big difference, such as using ripe mangoes, patting chickpeas dry, and adding fresh herbs just before serving. These tips enhance both flavor and presentation.
- Use ripe, juicy mangoes for the best sweetness and texture.
- Pat chickpeas dry after rinsing to prevent excess liquid.
- Adjust lime juice and spices to taste for the perfect balance.
- Garnish with herbs at the last moment to keep them fresh and vibrant.
Conclusion
This Protein-Packed Mango Chickpea Salad is a colorful, nutritious, and satisfying dish that’s ready in minutes. With its blend of sweet, tangy, and savory flavors, it’s perfect for lunch, dinner, or a healthy snack. Quick to prepare and versatile in ingredients, this salad is a fresh, protein-rich option you’ll return to again and again.