Crunchy Chickpea Edamame Salad Recipe
Iron-rich and protein-packed Crunchy Chickpea Edamame Salad with bold flavor. An easy, satisfying plant-based meal that’s perfect for meal prep.
Servings: 4 servings
Calories: 545kcal
Equipment
- 2 Rimmed baking sheets optional for roasting
- Colander
- Fine grater for the garlic
- Cutting board
- sharp knife
Ingredients
Chickpeas and Edamame
- 3 cups cooked chickpeas rinsed and drained
- 2 cups frozen shelled edamame thawed and drained
- 2 teaspoons garlic powder divided
- 1 teaspoon paprika or Kashmiri chili powder, divided
- Dash of salt optional
- Drizzle or olive oil or low-sodium vegetable broth, optional for roasting
Vegetables
- 1 large red bell pepper small dice
- 1 medium cucumber small dice
- ½ small red onion finely diced
- 1 cup chopped cilantro
Creamy Tamarind Dressing
- ⅓ cup tahini
- 3 tablespoons fresh lime juice
- 1 tablespoon unsweetened tamarind puree or paste (see notes for substitutions)
- 1 teaspoon maple syrup or to taste
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon cayenne or Kashmiri chili powder (optional)
- Dash of salt optional
- 1 clove garlic
- 3 tablespoons water plus more as needed
To Finish
- ½ cup raw pumpkin seeds
- ½ cup pomegranate arils optional
Instructions
- Preheat the oven: If roasting, preheat the oven to 400°F (200°C).
- Prepare the chickpeas. Rinse and drain the cooked chickpeas. Spread on a clean kitchen towel and pat thoroughly dry, then transfer to a large rimmed baking sheet.Season the chickpeas. Directly on the baking sheet, toss the chickpeas with one-half of the garlic powder and paprika or red chili powder. Add a dash of salt (if using), and an optional drizzle of olive oil. Spread in a single layer.
- Prepare the edamame. If roasting, thaw the frozen shelled edamame; there’s no need to simmer it first, as it will cook in the oven. Drain and pat thoroughly dry with a clean kitchen towel, then transfer to a separate baking sheet. If skipping roasting, cook the edamame according to the package instructions, then cool, drain, and dry.Season the edamame. On a separate baking sheet, toss the edamame with the remaining garlic powder, paprika or red chili powder, salt (if using), and an optional drizzle of olive oil. Spread in a single layer.
- Roast. Roast until browned and crisp at the edges, tossing halfway. Start checking the edamame after 20 minutes; the chickpeas may take 25–30 minutes. Remove each sheet when ready and let the beans cool.
- For oil-free roasting, use parchment-lined or nonstick sheets and replace the oil with a small splash of water or low-sodium vegetable broth as needed to help the seasonings stick.No-roast option: Skip the oven and roasting oil. Season the cooked, cooled, thoroughly dried chickpeas and edamame separately, then add directly to the salad.
- Combine the vegetables. Add the prepared bell pepper, cucumber, red onion, and cilantro to a large bowl.
- Make the dressing. Add the tahini, lime juice, tamarind, maple syrup, cumin, coriander, optional Kashmiri chili powder or cayenne, and salt (if using) to a small bowl. Grate the garlic into the bowl. Gradually whisk in water until smooth and pourable. Adjust the lime, tamarind, Kashmiri chili powder and salt (if using) to taste.
- Add the dressing and serve. Add the cooled chickpeas and edamame to the vegetables. Toss with the dressing, then gently fold in the pumpkin seeds and optional pomegranate arils.Dressing tip: You can dress the whole salad, but for the best crunch, dress only the portion you’re serving.
Notes
Tamarind substitute: Use pomegranate molasses or balsamic glaze, starting with 2 teaspoons and adjusting to taste. Reduce or omit the maple syrup if needed. Alternatively, omit the tamarind and add extra lime juice to taste.
For crispier beans: Toss with a little olive oil to encourage browning and roast at 425°F (220°C), checking sooner to prevent excessive browning.
Optional extra crispiness: Broil briefly at the end, watching closely to prevent burning. I usually skip this step to avoid excessive browning, which can increase acrylamide formation. Aim for lightly golden beans rather than dark or charred edges.
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Nutrition
Calories: 545kcal | Carbohydrates: 60g | Protein: 28g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Sodium: 25mg | Potassium: 1166mg | Fiber: 17g | Sugar: 14g | Calcium: 183mg | Iron: 9mg
