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Roasted Chickpea Panzanella Salad

Roasted Chickpea Panzanella Salad

  • Author: Caitlin
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 mins
  • Category: Side
  • Method: Roasted and Mixed
  • Cuisine: Italian
  • Diet: Low Calorie


Roasted garlic chickpeas mixed together with chopped veggies and herbs then tossed in oil and vinegar to create a healthy, flavorful, low calorie Italian lunch! So good you'll forget you're eating a salad! Only 149 calories per serving!


  • 1 (14.5 oz) can chickpeas
  • 3-4 garlic cloves, minced
  • Salt and pepper to taste
  • 1/8 tsp garlic powder
  • 1 cucumber, diced
  • 4 marinated pepperazzi peppers from Giant Eagle olive and antipasto bar (optional)
  • 8 oz cherry tomatoes, halved
  • 1/2 small red onion, cut into thin strips
  • 2 Tbsp olive oil (or use marinated oil from pepperazzi peppers)
  • 2 Tbsp red wine vinegar
  • 4 basil leaves, minced
  • A handful of fresh parsley, minced (to taste)


  1. Rinse and drain one 14.5 oz can of chickpeas. Preheat your oven to 400 degrees and prep a baking sheet by lining it with foil and spraying it with cooking spray
  2. Next, fully dry the chickpeas by rolling them a handful at a time between two paper towels. You can use the same motion as if you were creating a cookie dough ball. This will cause the shells to fall off, which you can dispose of. (Side note: It is not necessary to remove the shells, but it is easy to do!)
  3. Add the chickpeas into a mixing bowl then add in 1 minced garlic clove, 1/8 tsp garlic powder, and salt and pepper to taste. Mix to coat.
  4. Pour chickpeas onto the prepared baking sheet in a single layer, then spray lightly with cooking spray.
  5. Roast the chickpeas for 40 minutes, flipping halfway.
  6. Add 1 diced cucumber, 4 marinated pepparazzi peppers (optional), 8 oz of halved cherry tomatoes, 1/2 of a small red onion cut into strips, and the remaining 2-3 minced garlic cloves into a large bowl and drizzle with 2 Tbsp of olive oil (or marinated oil from pepperrazzi peppers) and 2 Tbsp red wine vinegar. Toss in 4 minced basil leaves and a handful of minced parsley, salt and pepper to taste, and mix all ingredients together.
  7. Once the chickpeas are done, toss these into the salad as well.
  8. Enjoy!


You can serve this salad immediately but it tastes better after it sits overnight! If you are going to be letting it sit for awhile, I recommend adding in the chickpeas once you're ready to serve it so they stay crunchy, similar to stale bread!

Keywords: low carb panzanella salad, low calorie side, cookout side dish, make ahead lunch, summer salad

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