This delicious and healthy recipe for potato and chickpea salad is made on the lighter side with a refreshing dressing of Greek yogurt, mustard, and olive oil. Seasoned with bright and herbaceous dill and sweet and pungent green onions, this salad pairs with a variety of other dishes for a complete and satisfying meal.
Potato and chickpea salad is not only easy to make but also packed with protein, fiber, and nutrients, making it a great option for a quick and wholesome meal.
WHY THIS WORKS
- Provides a balance of macros with potatoes for carbs, chickpeas for protein, and olive oil for healthy fat
- 7 simple ingredients plus salt and pepper
- Make it in 30 minutes
- Works as a side or entree
- Customizable–make the dressing creamier or add other ingredients such as celery or radish
- Nutritious and filling
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INGREDIENTS AND NUTRITION
Waxy potatoes
Waxy potatoes have a smooth and thin skin and their flesh is creamy and appears almost glossy. People often use them in dishes that require the potatoes to hold their shape, such as potato salads, roasted potatoes, and stews.
Because they have a lower starch content, waxy potatoes don’t break down as easily as other types of potatoes when cooked, making them ideal for a dish like potato salad.
Examples of waxy potatoes include red potatoes, purple potatoes, new potatoes, and fingerling potatoes. These potatoes don’t need to be peeled since they have thin skins.
Potatoes in general are incredibly satiating and nutritious, supplying nutrients such as vitamin C and potassium. While not considered a high-fiber food, potato skin offers most of the fiber.
Additionally, cooled potatoes offer resistant starch. When potatoes are cooked and then cooled, the starch in them transforms into a form known as resistant starch.
This type of starch resists digestion in the small intestine, hence its name. It acts like dietary fiber in the large intestine. Resistant starch can also provide benefits such as blood sugar control management, increased satiety, and improved digestive health [1].
Chickpeas
Chickpeas, also known as garbanzo beans, contain high levels of protein, making them an excellent substitute for meat in various plant-based dishes.
In addition, chickpeas provide the following nutrients:
- Fiber: Chickpeas offer around 6-7 grams of fiber per half-cup serving. Fiber helps with digestion, blood sugar regulation, and promotes feelings of fullness.
- Manganese: A mineral that supports bone health and metabolism.
- Folate: A B-vitamin that helps with cell growth and development, and is especially important during pregnancy.
- Copper: A mineral that aids with iron absorption and also helps the body use sugar.
- Iron: An essential mineral required for proper oxygen transport and energy production in the body.
Plain Greek yogurt
Used in various dishes, ranging from snacks with fruit and nuts to homemade dressing and marinade, Greek yogurt supplies protein as well as the following nutrients:
- Calcium: Greek yogurt is high in calcium, with about 20% of the daily value per 6-ounce serving. Calcium is essential for strong bones and teeth, as well as for proper muscle and nerve function.
- Vitamin B12: A nutrient that’s important for brain function, DNA synthesis, and the production of red blood cells.
- Phosphorus: A vital mineral for bone health and energy metabolism.
- Selenium: A mineral that plays a crucial role in thyroid function and metabolism and possesses antioxidant properties.
- Vitamin A: An important nutrient for vision health and immune function.
Like mayonnaise, Greek yogurt adds a creamy and thick texture to salad dressings.
While it may have more of a tanginess than mayonnaise, Greek yogurt not only provides the nutrients already mentioned but generally has fewer calories and sodium compared to mayonnaise. Important to note if you’re watching these components in your diet.
The chart below compares the calorie and sodium content in a 100-gram (about half a cup) serving of plain Greek yogurt and mayonnaise, according to the U.S. Department of Agriculture [2].
A half-cup serving of plain whole-milk Greek yogurt is used in this recipe. Low-fat Greek yogurt also works if you want a lighter flavor.
However, I don’t recommend non-fat Greek yogurt as the consistency contains more liquid and the flavor is less satisfying.
| Calories | Sodium in milligrams | |
| Non-fat Greek yogurt | 59 | 36 |
| Low-fat Greek yogurt | 73 | 34 |
| Whole-milk Greek yogurt | 94 | 34 |
| Non-fat mayonnaise | 64 | 750 |
| Light mayonnaise | 238 | 827 |
| Regular mayonnaise | 680 | 635 |
Olive oil
Olive oil, which is extracted naturally from olives, provides healthy monounsaturated fat and has low levels of saturated fat that can lead to elevated LDL (bad) cholesterol linked with heart disease and stroke.
Additionally, extra virgin olive oil is a good source of antioxidants and anti-inflammatory properties that may help lower the risk of some cancers as well as dementia in some people [3].
Coarse-ground mustard
Coarse-ground mustard is a type of mustard made from whole or coarsely ground mustard seeds, vinegar, and other seasonings.
Thicker in texture compared to regular mustard, coarse ground mustard typically imparts a stronger, more pungent flavor due to its higher concentration of mustard seeds.
Fresh dill
Fresh dill is commonly described as having a slightly sweet, grassy, and tangy flavor with hints of anise or licorice. People often use it as an herb to flavor fish, vegetables, dips, salads, and sauces.
Green onion
Low in calories and rich in nutrients and antioxidants, green onions, also known as scallions, contain a high amount of vitamin K. This vitamin is essential for blood clotting and bone health.
Green onions have a mild onion flavor that is less pungent and sweeter than other varieties of onions, such as yellow or white onions. The green parts of the onion also have a slightly grassy and fresh taste.
STEPS
Firstly, cut the potatoes into pieces that are approximately ¾ to 1 inch in size and add them to a large pot or Dutch oven with enough salted water to cover them completely. Cook the potatoes by boiling them for about 10 minutes or until they become tender.
Once the potatoes are boiled, place them in a colander over the sink to drain the water, and rinse them with cool water before letting them cool down.
Prepare the rest of the potato and chickpea salad dish while the potatoes are cooling off.
Chop the dill and green onions, separating one of the green onions to use as a garnish later.
Whisk the Greek yogurt, coarse-ground mustard, olive oil, salt, and pepper in a large bowl.
After the potatoes have cooled down, add them to the bowl with the dressing, chickpeas, dill, and the 3 chopped green onions. Then gently fold all the ingredients together until well combined.
Finally, sprinkle the remaining chopped green onions and paprika as a garnish, if desired. Serve immediately or place in the refrigerator in an airtight container for up to 3 to 4 days.
FAQ
This versatile salad goes well with a variety of foods such as:
– Grilled, baked, or air-fried meats like chicken or fish
– Sandwiches
– Burgers
– Add it to a barbecue spread
– Add a scoop to a leafy green salad to bump up the filling factor
As mentioned, this salad also works as a main entree if you increase the portion since it offers a balance of macronutrients.
To increase the protein in this salad recipe, you can add more protein-rich ingredients such as:
– Hard-boiled eggs
– Grilled chicken or turkey breast
– Tuna or salmon
– Diced ham
– Diced tofu or tempeh (for a plant-based option)
You can also increase the amount of chickpeas or add other legumes such as black beans, kidney beans, or lentils to the salad.
Nuts and seeds such as almonds, walnuts, or pumpkin seeds can also add some extra protein and crunch to the dish.
Note that when you’re adding more ingredients to the recipe, you may need to increase the dressing as well to coat all the ingredients.
Potato and chickpea salad is a versatile dish that can be customized with a variety of ingredients to suit your taste preferences. Here are some ideas for ingredients you can in addition to the protein options already mentioned:
– Vegetables: diced bell peppers, sliced cucumbers, shredded carrots, or chopped tomatoes.
– Other herbs like cilantro, parsley, or basil can give your salad a burst of flavor and freshness.
– Fruit: Adding fresh or dried fruit, such as diced apples, raisins, or dried cranberries, can add sweetness and texture to your salad.
– Cheese: Adding shredded cheddar, fresh mozzarella, or grated parmesan cheese can add a salty, creamy flavor to your salad.
Yes, since it’s filling, versatile, and offers nutrients. But if that’s all you’re eating, it can get boring and you may develop some other nutrient deficiencies, depending on what else you add to it.
Canned chickpeas are ok to eat straight out of the can without cooking. However, it’s recommended to drain and rinse them to wash away the excess sodium.
Easy Potato Chickpea Salad with Yogurt Dressing
Equipment
- 1 chef knife
- 1 cutting board
- 1 large pot
- 1 colander
- 1 large bowl
- 1 whisk
- measuring cups and spoons
Ingredients
- 3 lbs. waxy potatoes such as red, purple, fingerling, or new potatoes
- 1 can chickpeas, drained and rinsed
- 3 sprigs fresh dill
- 4 green onion (also called scallions)
- ¼ cup olive oil
- ¼ cup coarse-ground mustard
- ½ cup plain Greek yogurt (whole milk or low fat)
- ½ tsp salt (or to taste)
- ½ tsp pepper (or to taste)
Optional: paprika for garnish
Instructions
- Dice the potatoes into about ¾ to 1-inch size pieces and place them in a large pot with enough salted water to cover them. Boil the potatoes until they're just tender, about 10 minutes.
- Drain the potatoes in a colander over the sink after they're done boiling and rinse them with cool water. Allow them to cool.
- Chop the dill and 3 green onions while the potatoes are cooling and place them aside. Chop the last green onion and place separately to use for garnish.
- In a large bowl, whisk together the olive oil, mustard, Greek yogurt, salt, and pepper. Taste and adjust the seasoning. You may add a little more olive oil for a thinner consistency, about a tablespoon or two. For a creamier texture, you can add a little more Greek yogurt.
- Once the potatoes have cooled, add them to the bowl of dressing along with the chickpeas, dill, and the 3 chopped green onions. Gently fold all the ingredients together and garnish with remaining chopped green onions and optional paprika.
- Serve immediately or refrigerate. Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days.
Notes
Tried this recipe? Share in the comments how it worked out for you and how you made it your own with variations or adaptations you made.
