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Chickpea, Red Onion & Parsley Salad Calories
Source of fiber, plant protein and vitamin C
CALORIES
GI
POTASSIUM
FIBER
Chickpea, Red Onion & Parsley Salad Nutrition Facts
Selected: 100 g
126
KCAL / 100G
Carbs
21.1g
· 65%
Protein
6.9g
· 21%
Fat
2g
· 14%
Fiber
6.1g
Chickpea, Red Onion & Parsley Salad Vitamins & Minerals
Vitamins
Vitamin K
137µg · 114% DV
Folate
135µg · 34% DV
Vitamin C
13.2mg · 15% DV
B1
0.13mg · 11% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
124mg · 18% DV
Iron
2mg · 11% DV
Magnesium
42mg · 10% DV
Chickpea, Red Onion & Parsley Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chickpea, Red Onion & Parsley Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chickpea, Red Onion & Parsley Salad Contain Allergens?
No known major allergens
Which Diets Is Chickpea, Red Onion & Parsley Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chickpea, Red Onion & Parsley Salad Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
Foods Similar to Chickpea, Red Onion & Parsley Salad
Chickpea, Red Onion & Parsley Salad — Frequently Asked Questions
Can chickpea, red onion and parsley salad be made ahead?
Yes, it works well as a make-ahead salad because the flavors meld as it sits. For the best texture, add the parsley and dressing closer to serving if you want it especially fresh.
How long does chickpea salad keep in the fridge?
Usually about 1-2 days in an airtight container. After that, the onion and parsley tend to soften and release water, so the salad is best eaten fresh.
Can this salad be frozen?
Freezing is not ideal for the finished salad. Chickpeas freeze reasonably well on their own, but red onion and parsley lose texture after thawing.
Is canned chickpea salad less healthy than using cooked dried chickpeas?
Not necessarily; canned chickpeas are still a practical, nutritious option. Rinsing them well helps remove excess sodium and improves flavor.
How do you make red onion less sharp in this salad?
Soaking sliced onion briefly in cold water or tossing it with lemon juice can mellow its bite. This keeps the salad balanced without losing the onion flavor completely.
Is this salad better before or after a workout?
It can fit either time, depending on portion size and what you pair it with. Before training, a smaller serving may feel lighter; after training, it is often better alongside another protein-rich food for a more complete meal.
Is chickpea salad too heavy to eat at night?
For many people, it works well as a light dinner or side dish. But legumes can cause bloating in some people, so a large portion late at night may feel uncomfortable.
Why can chickpea salad cause bloating?
Chickpeas contain fermentable carbohydrates that some people digest poorly. Thorough cooking, rinsing canned chickpeas, and gradually increasing portion size may help.
What pairs well with chickpea, red onion and parsley salad?
It goes well with grilled fish, eggs, yogurt-based sides, or whole grains for a more complete meal. Lemon and olive oil also complement the salad especially well.
Is chickpea salad a better choice than lentil salad?
Neither is universally better; they simply suit different preferences and meals. Chickpea salad is usually firmer and more substantial, while lentil salad is often softer and can feel lighter depending on the recipe.
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Nutrition data compiled from USDA FoodData Central and scientific sources.