Shulman Health and Wellness

Hearty Chickpea Recipes to Prep This Week

Published on July 18, 2021

Here at Shulman Health & Weight Loss, we love chickpeas as a plant-based protein source. You don't need to be vegetarian to enjoy chickpeas and all the health benefits they offer.

Chickpeas are a rich source of vitamins, minerals and fiber and they have been shown to improve digestion and aid in weight management. Chickpeas are high in plant-based protein and work well as a replacement for meat in many diets. The combination of protein and fiber promotes fullness throughout the day and can help suppress appetite and cravings. Adequate protein intake is known to support blood sugar control so adding this plant-based protein into your diet is a great substitute for processed wheat products like bread and crackers.


Nutrition information

Serving size: 1 cup of canned chickpeas (drained and rinsed)

Calories: 210 calories

Protein: 15 grams

Fat: 4 grams

Carbohydrates: 35 grams

Fiber: 10 grams


If you have never cooked with chickpeas before, check out these easy-to-prep recipes below for some inspiration on how to incorporate chickpeas into your diet this week.


Greek Pasta Salad with Chickpeas

Recipe makes 4 servings.


  • 3 cups brown rice fusilli (or another pasta of your choice)
  • 4 cups arugula
  • 2 cups cherry tomatoes (sliced)
  • 1 cup pitted olives (sliced)
  • 3 cups chickpeas (drained and rinsed)
  • 1 tbsp olive oil
  • 3 tbsp balsamic vinegar
  • 1/4 cup red onion (diced)



  1. Combine the oil, vinegar and red onion in a small bowl.
  2. In a large bowl, combine the rest of the ingredients and drizzle dressing over top. Mix to combine.
  3. Divide into bowls and enjoy!


Chickpea Salad Wrap

Recipe makes 1 wrap.


  • 3/4 cup chickpeas (drained and rinsed)
  • 1 tbsp dijon mustard
  • 1 tbsp fresh lemon juice
  • 1 tbsp red onion (diced)
  • 2 tbsp fresh parsley (chopped)
  • 1 whole wheat tortilla (or grain-free tortilla)
  • Small handful of spring mix



  1. In a small bowl, mash together the chickpeas, mustard and lemon juice. Add onion and parsley and mix to combine.
  2. Add the chickpea salad to the tortilla and top with spring mix. Wrap the tortilla tightly and enjoy!


Chickpea Tuna Salad

Recipe makes 4 servings.


  • 2 cups chickpeas (drained and rinsed)
  • 1 can tuna (drained)
  • 1/4 cup green onion (chopped)
  • 1/4 cup parsley (chopped)
  • 1/4 cup olive oil
  • Juice of 1 lemon
  • Salt and pepper (to taste)



  1. In a large bowl, whisk together the olive oil, lemon juice, salt and pepper. Add in the chickpeas, tuna, onion and parsley. Stir to combine.
  2. Divide into bowls and enjoy!


Like what you've read? Check out some more dinner recipes here.

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