• Skip to main content
  • Skip to primary sidebar
Audreythena Food Goddess
menu icon
go to homepage
  • Recipes
  • Tutorials
  • Lifestyle
  • About
  • Subscribe
  • Join the AFG Community!

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Tutorials
    • Lifestyle
    • About
    • Subscribe
  • Join the AFG Community!

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home » Recipes

    Garden Garbanzo Bean Salad with Creamy Garlic Dressing

    Published: Jan 9, 2022 · Modified: Jun 18, 2024 by Audrey Sommer · This post may contain affiliate links · 9 Comments · 1563 words. · About 8 minutes to read this article.

    Jump to Recipe Print Recipe

    I’m excited to share this recipe for garbanzo bean salad, because it one of my favorites. It’s super healthy, but doesn’t taste like it! It’s a hearty salad that will keep you full, is perfect to meal prep, and is a stable for any new year’s resolution.

    I actually got the inspiration from this recipe from my local grocery store deli, Town & Country Market in Mill Creek, Washington. I remember going to the deli as a kid with my mom, and we would always get lunch there. Sometimes, I saw this salad as I was picking lunch options. So, one day I decided to try it. That day going forward, it was my go-to treat whenever I went there.

    You might be thinking, “That’s a pretty interesting and healthy ‘treat’ option for a kid.” But that’s how good it was! It was actually the first dish that warmed me up to dill. Before that, I hated the herb. That’s how impressive it was.

    So, in this recipe, I try to imitate the recipe I found in my favorite grocery store. I think I came pretty close, and am now excited to share it with you!

    But first, I share some fun facts about garbanzo beans, ingredients you need for this recipe, and other tips for storage and food pairings.

    Table of Contents

    • Are Chickpeas and Garbanzo Beans the Same Thing?
    • How Healthy are Garbanzo Beans?
    • Ingredients You Need for This Garden Garbanzo Bean Salad
    • How to Make Creamy Garlic Dressing
    • How to Store This Recipe for Garbanzo Bean Salad
    • How Long Does This Recipe for Garbanzo Bean Salad Last?
    • What Goes Well With Garden Garbanzo Bean Salad?
    • More Healthy Salad Recipes

    Are Chickpeas and Garbanzo Beans the Same Thing?

    Yes! They are the same exact bean. The names are interchangeable. The reason they go by both names, is because the English name for the bean is “chickpea” but the Spanish name for it is “Garbanzo” bean.

    There’s actually two types of garbanzo beans: Kabuli and Desi.

    Kabuli is the garbanzo bean that is most commonly found and eaten in North America. It’s the white, wrinkled bean. The name “Kabuli” means that this white garbanzo bean is from Kabul.

    The second variation, Desi, is a smaller bean of similar shape that is dark green. It’s usually grown and used in India, Ethiopia, Mexico, and Iran – which is why you don’t see it here in the States much. Desi translates into “local” in Latin.

    How Healthy are Garbanzo Beans?

    Overall, garbanzo beans are very healthy! They are rich in plant-based protein, fiber, and other vitamins and minerals important for your health. They are great at helping with weight management, since they are low on the glycemic index and keep you full longer from the fiber and protein.

    For one cup of chickpeas, you can get roughly 14.5 grams of protein and 12.5 grams of fiber.

    It’s absolutely packed with Manganese, Folate (B9), and Copper – giving you 74%, 71%, and 64% of your daily value, respectively.

    Other vitamins it’s packed with include iron, zinc, phosphorus, magnesium, thiamine, vitamin B6, selenium, and potassium.

    Recipe for Garbanzo Bean Salad in a bowl

    Ingredients You Need for This Garden Garbanzo Bean Salad

    Chickpeas: Chickpeas will act as the base for the salad. It’s the main ingredient, and will be one of the ingredients that contribute most to your feeling of fullness after eating it. For a recipe that serves 4-6, I suggest using 2 15-oz. cans.

    Red bell pepper: This ingredient will not only give the dish a pop of color, but some added freshness as well. Adding crisp, sweet and cold red bell pepper is also another great way to get added vitamins and minerals. I suggest using about ½ a bell pepper for the size of this recipe, but you can use more depending on your preferences.

    Broccoli: Broccoli will really bulk up the salad, and make you feel like you’re eating a lot of food! Plus, similar to red bell pepper, it will added extra freshness with the red bell pepper. Plus, I love the crunch that goes with using raw broccoli! I suggest using two cups of raw broccoli.

    Barley: Just like chickpeas, barley will add extra fiber to the dish, and add to the satiety factor of the salad. Use no more than one cup for this sized recipe.

    Dill: Dill changes the game for this dish. Dill has such a unique flavor to it. It adds a super fresh profile to the dish. It has a citrus-like taste with a grassy undertone. I recommend about two tablespoons for the size of this dish. If you don’t have dill, parsley is a great substitute.

    Kalamata olives (optional): Although this is an optional ingredient, I hope you add it! Kalamata olives adds that vinegar-y flavor that pairs well with the creamy garlic dressing.

    How to Make Creamy Garlic Dressing

    Start by Roasting the Garlic Bulbs

    You’ll want to roast one or two whole garlic bulbs. You’ll do this by peeling off the papery white skin until you can see the bulbs under the skin. Don’t shed too much of the papery skin, as you’ll want the garlic bulb to stay together.

    Then, taking a cutting board and a knife, cut the top off one-third of the way down the bulb, so the bulbs are exposed.

    Drizzle with olive oil, and sprinkle with salt and pepper.

    Wrap each bulb in parchment paper or foil, and roast them in the oven for 45 minutes at 400°F.

    Blend All the Ingredients Together

    Once the roasted garlic has come out of the oven and has cooled, then squeeze the cloves out of the bulb and into a blender. Pour the other ingredients into the blender, including the mayonnaise, Dijon mustard, sour cream, olive oil, honey, white wine vinegar, Worcestershire sauce, salt, and pepper. Blend until smooth.

    Add Less Mayo and Sour Cream to Make it Healthy

    If you don’t want to add a ton of sour cream and mayonnaise to your dressing, I get it. Sometimes, it can be too creamy and heavy, as not as healthy as you’d like. If you want to make this creamy garlic dressing healthier, just make an oil based dressing (2:1 parts oil to vinegar) and add a teaspoon or tablespoon of mayonnaise and sour cream.

    This way, you still get that creamy dressing, but it’s not as heavy, but still a little creamy.

    Recipe for Garbanzo Bean Salad in a bowl with spoon

    How to Store This Recipe for Garbanzo Bean Salad

    You can store this recipe in a number of ways. You can store in an air-tight container for 4-7 days.

    I also love meal prepping this dish, so I will divide it into 4-5 single serve meal prep containers and eat it for lunch.

    I wouldn’t recommend freezing it, as it won’t taste the same once un-frozen.

    How Long Does This Recipe for Garbanzo Bean Salad Last?

    As mentioned above, this recipe for garbanzo bean salad will last 4-7 days in the fridge.

    What Goes Well With Garden Garbanzo Bean Salad?

    This recipe for garbanzo bean salad can go with pretty much anything! However, it’s great paired with grilled chicken, or lemon rosemary marinated chicken.

    You could also serve this as a side to a family meal with roasted chicken or pork tenderloin and mashed potatoes.

    You can also just eat it by itself as a single meal or pair with a side of my air fryer red potatoes with garlic herb aioli. That's personally my favorite way to eat it!

    More Healthy Salad Recipes

    • Strawberry Salad with Basil and Lemon
    • Chinese Chicken Salad
    • Healthy Greek Quinoa Salad
    • Quick Pickled Beet Salad with Onions and Red Bell Peppers
    • Korean Cucumber Salad (Oi Muchim)
    Recipe for Garbanzo Bean Salad in a bowl

    Garden Garbanzo Bean Salad with Creamy Garlic Dressing

    Audrey Sommer
    This recipe for Garbanzo Bean Salad is a light and healthy meal option made with chickpeas, red bell peppers, broccoli, cooked barley, fresh dill, and creamy garlic dressing.
    5 from 5 votes
    Print Recipe Pin Recipe Save Recipe Recipe Saved!
    Prep Time 20 minutes mins
    Cook Time 50 minutes mins
    Total Time 1 hour hr 10 minutes mins
    Course Main Course, Salad, Side Dish, Snack
    Cuisine American
    Servings 5
    Calories 242 kcal
    Prevent your screen from going dark

    Ingredients
      

    Garbanzo Bean Salad

    • 2 15 oz cans chickpeas
    • ½ red bell pepper diced
    • 2 cups raw broccoli roughly chopped
    • 1 cup cooked barley
    • ¾ cup sliced Kalamata olives (optional)
    • 2 tbs. fresh dill chopped

    Creamy Garlic Dressing

    • 2 whole bulbs of garlic
    • Extra Virgin olive oil for roasting
    • ⅓ cup extra virgin olive oil for the dressing
    • 2 tbs. white wine vinegar
    • 1 tsp. honey
    • ½ tbs. Dijon mustard
    • 1 tbs. mayonnaise
    • 1 tbs. sour cream
    • ½ tsp. Worcestershire sauce
    • Salt and pepper to taste

    Instructions
     

    Creamy Garlic Dressing

    • Preheat the oven to 400°F. Then, using a sharp knife, cut ½ an inch down from the top of each garlic bulb. This will expose the top of each garlic clove.
    • Then, drizzle the top of each garlic bulb with olive oil and salt and pepper.
    • Wrap the garlic bulbs in foil or parchment paper and then bake for 45 minutes.
    • After 45 minutes, take them out of the oven, and let them cool. Then squeeze out the soft cloves by pressing on the sides of the bulb.
    • Combine the roasted garlic, ⅓ cup of olive oil, white wine vinegar, honey, Dijon mustard, mayonnaise, sour cream,Worcestershire sauce, and salt and pepper in a blender. Then blend until smooth.
    • Set aside, and begin making the salad.

    Garbanzo Bean Salad

    • In a large bowl, combine the chickpeas, red bell pepper, broccoli, barley, dill, and Kalamata olives (optional).
    • Pour in the whole batch of creamy garlic dressing and stir to combine.
    • Refrigerate for 1 hour or overnight.
    • Serve and enjoy!

    Nutrition Facts

    Nutrition Facts
    Garden Garbanzo Bean Salad with Creamy Garlic Dressing
    Serving Size
     
    5
    Amount per Serving
    Calories
    242
    % Daily Value*
    Fat
     
    20
    g
    31
    %
    Saturated Fat
     
    3
    g
    19
    %
    Trans Fat
     
    0.01
    g
    Polyunsaturated Fat
     
    3
    g
    Monounsaturated Fat
     
    13
    g
    Cholesterol
     
    3
    mg
    1
    %
    Sodium
     
    372
    mg
    16
    %
    Potassium
     
    198
    mg
    6
    %
    Carbohydrates
     
    14
    g
    5
    %
    Fiber
     
    3
    g
    13
    %
    Sugar
     
    2
    g
    2
    %
    Protein
     
    2
    g
    4
    %
    Vitamin A
     
    712
    IU
    14
    %
    Vitamin C
     
    48
    mg
    58
    %
    Calcium
     
    39
    mg
    4
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Calories
    242
    Serving Size
     
    5
    Nutrition Facts

    These values were taken from a nutrition calculator.

    Keyword creamy salad dressing, Healthy Lunch, healthy meal prep, meal prep, Quick Salad, Recipe for Garbanzo Bean Salad
    Tried this recipe and liked it?Leave a comment and 5-star rating on how it was!
    Share by Email Share on Facebook Share on Twitter

    More Recipes

    • pesto pasta with tuna and capers on top
      Tuna Pesto Pasta with Fried Capers
    • Ricotta pesto pasta in a large frying pan garnished with fresh basil
      Quick & Creamy Ricotta Pesto Pasta
    • peanut butter cup tropical smoothie in a glass with a straw with garnishes
      Healthy Peanut Butter Cup Tropical Smoothie
    • air fryer red potatoes plated with herbs and dip
      Air Fryer Red Potatoes with Garlic Herb Aioli

    Reader Interactions

    Comments

    1. Mary

      September 29, 2022 at 7:10 pm

      5 stars
      Had to sub Castelvetrano olives for the Kalamatas because hubby dislikes them, but it was still fantastic. The creamy garlic dressing is fabulous.

      Reply
      • Audrey Sommer

        October 01, 2022 at 6:27 pm

        That's a great idea for substitution, glad you liked it!

        Reply
    2. Stephanie

      September 29, 2022 at 9:01 pm

      5 stars
      Such a refreshing salad! Next time I will take your advice and try it with rosemary chicken!

      Reply
    3. Nancy

      September 29, 2022 at 9:56 pm

      5 stars
      The creamy garlic dressing is amazing!! Love the combo of ingredients. It’s so hearty and wholesome

      Reply
      • Audrey Sommer

        October 01, 2022 at 6:28 pm

        Thank you!

        Reply
    4. Nora

      September 30, 2022 at 11:38 am

      5 stars
      This is a wonderful salad! Especially with the wonderful garlic dressing! You can not get enough of it!

      Reply
      • Audrey Sommer

        October 01, 2022 at 6:24 pm

        Thank you Nora! Glad you liked it.

        Reply
    5. Dee

      September 30, 2022 at 6:23 pm

      5 stars
      I'm a huge fan of chickpeas and found this recipe really easy to make and it has such an amazingly fresh taste.

      Reply
      • Audrey Sommer

        October 01, 2022 at 6:24 pm

        I'm glad you liked it!

        Reply
    5 from 5 votes

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    sidebar headshot of audrey sommer

    Welcome!

    Hi, I'm Audrey! I've been cooking and developing recipes for over 10 years. I've always been passionate about sharing healthy food with others. I started cooking when I was very young. I would help my mom in the kitchen, and that's when I started my love of food.

    More about me

    Popular

    • pesto without pine nuts in a small bowl surrounded by herbs and walnuts
      Pesto without Pine Nuts (Quick & Easy)
    • Pickled Beet Salad in bowl with spoon
      Quick Pickled Beet Salad with Onions and Red Bell Peppers
    • Peanut-paradise-tropical-smoothie-with-peanuts
      Peanut Paradise Tropical Smoothie
    • chicken-green-bean-mushroom-stir-fry-in-a-pan
      Chicken Green Bean Mushroom Stir Fry

    Spring & Summer Recipes

    • Creamy-Sausage-Asparagus-Pasta-in-bowl-header-image
      Creamy Sausage Asparagus Pasta
    • Recipe for strawberry salad in a bowl
      Recipe for Strawberry Salad [with Basil and Lemon]
    • Greek quinoa salad in a bowl
      Healthy Greek Quinoa Salad with a Simple Lemon Vinaigrette
    • best milk for smoothies Recipe for Strawberry Smoothie in a glass
      Recipe for Strawberry Smoothie with Lime

    Footer

    ↑ back to top

    About

    • About
    • Privacy Policy
    • Cookie Privacy Policy
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2024 Audreythena Food Goddess

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.