Anything with potatoes and I’m very happy! And this chickpea potato salad is one I come back to again and again.
Roasted potatoes and chickpeas are tossed with crunchy veggies then coated in a creamy peanut satay dressing. It makes a salad that’s filling enough to be a meal on its own but can be a substantial side too.
It’s number 43 of Fifty Fantastic Salads and is packed with nutrition.
You can find some of the other salads in the series at the bottom of the page.
Nutrition Highlights
✅A great source of resistant starch: Cooling cooked potatoes increases their resistant starch content, which helps nourish beneficial gut bacteria and can even help support blood sugar balance.
✅Rich in vitamin C thanks to the red pepper and cabbage.
✅Packed with plant diversity, with over eight different plants in one meal. Great for a more diverse gut microbiome.
Why You’ll Love This Chickpea Potato Salad
- Filling and satisfying: The combination of potatoes, chickpeas and peanut butter helps keep you fuller for longer.
- An easy satay sauce: The creamy satay dressing is one you’ll want to make again and again.
- Easy to make: Simply roast the potatoes and chickpeas while you prepare the vegetables and dressing.
- Great for sharing: A colourful salad that’s perfect for picnics, barbecues and family meals.
- Easy to adapt: Add extra vegetables, swap the herbs or make it spicy to suit your taste.
- Naturally dairy-free and easy to make gluten-free by using tamari instead of regular soy sauce.
What ingredients do you need for a chickpea potato salad?
For the salad
- Potatoes
- Chickpeas
- Olive oil
- Red bell pepper
- Red cabbage
- Cucumber
- Spring onions
- A handful of fresh mint leaves
For the satay dressing
- Natural peanut butter
- Rice wine vinegar
- Tamari or soy sauce
- Lime juice
- Maple syrup
- Fresh ginger
Nutritional Benefits of the Main Ingredients
Chickpeas
Chickpeas are an excellent source of fibre and plant protein, making this salad both filling and satisfying. They’re also rich in folate and provide minerals including iron and magnesium.
Potatoes
Potatoes are often underestimated nutritionally. If you enjoy this salad cold, the cooled potatoes contain resistant starch, a type of fibre that helps feed beneficial gut bacteria.
Peanut Butter
Peanut butter adds a bit of protein as well as vitamin E and magnesium. It also helps make this salad more satisfying and brings the satay flavour.
Red Cabbage
The purple pigments in red cabbage are called anthocyanins, and they act as antioxidants in your body (think repair and removing damaged cells).
Bell Pepper
Red peppers are one of the best vegetable sources of vitamin C. You need it for your immune system, your skin and so much more.
Storage and Shelf Life
This chickpea potato salad can be served warm or cold.
Leftovers can be stored in an airtight container in the fridge for up to 3 days.
If making ahead, store the dressing separately and combine just before serving for the best texture.
It’s not suitable for freezing.
Recipe Tips
Adjust the consistency: if the satay sauce feels too thick, simply stir through a little more water until it reaches a nice pouring consistency.
Change up the herbs: if fresh mint isn’t your thing try coriander (cilantro).
Chickpeas: you don’t have to roast the chickpeas; however, I like the added texture of a crispier outer shell.
Add some heat: Add a pinch of chilli flakes or a drizzle of sriracha into the dressing if you want a little more spice.
Add extra crunch: Sprinkle over some roasted peanuts or toasted sesame seeds just before serving
Related Recipes:
Here are some recipes from the fifty fantastic salad series:
Spiced Cauliflower Potato Salad
Chickpea Potato Salad with Satay Sauce
Equipment
Ingredients
Salad ingredients:
- 1 kg potatoes (2.2lbs)
- 2 x400g tinned chickpeas (2x 14oz)
- Drizzle of olive oil
- 1 red bell pepper
- ¼ red cabbage
- ½ cucumber
- 3-4 spring onions
- A handful of fresh mint leaves
For the satay sauce
- 80 g natural peanut butter (⅓ cup)
- 2 tbsp rice wine vinegar
- 2 tbsp tamari or soy sauce
- 1 tbsp lime juice
- 1 tbsp maple syrup
- 1 tsp freshly grated ginger
- 3-4 tbsp water
Instructions
- Preheat oven to 180C (160C fan oven) or 350F.
- Cut the potatoes into small chunks and add to a baking tray. Drizzle with a little oil and season with salt and pepper. Roast for 30 minutes.
- Drain the chickpeas and add those to the roasting tray for the last 10-12 minutes of cooking time.
- Slice the red pepper and red cabbage into thin strips and chop the cucumber and onions into small pieces. Add them all to a large serving bowl.
- Mix all the sauce ingredients together and add the water to thin. It should be quite a pourable consistency. If not, add a little more water.
- Once the potatoes and chickpeas are ready, add them to the serving bowl with the veggies and pour over the sauce. Mix well and finish with some chopped fresh mint.
Notes
- This will store in the fridge for about 2-3 days. If preparing ahead, I’d recommend keeping the dressing separate.
- You can also use boiled potatoes if you don’t want to roast them.
- I don’t recommend freezing.
0 Comments