If you love salads that don’t feel like just a side dish but a full-on flavor party, you’re going to be obsessed with this Italian Chickpea Sub Salad Recipe. It’s like biting into your favorite deli sub, but without the bread—fresh, zingy, with that perfect mix of crunch and creaminess that leaves you totally satisfied. Trust me, whether you’re aiming for a quick lunch or a healthy dinner, this recipe is a game changer, and I’m excited to share it with you!
Why You’ll Love This Recipe
- Bold Flavor Explosion: It perfectly captures the savory, tangy flavors of an Italian sub, without the bread overload.
- Satisfyingly Crunchy: Those roasted chickpeas add a crispy texture that makes every bite feel exciting.
- Nutritious and Filling: Packed with protein and fiber, it keeps me full for hours, which is great for busy days.
- Super Easy to Throw Together: Minimal prep, straightforward ingredients, and you could have it on the table in under an hour.
Ingredients You’ll Need
The magic to this Italian Chickpea Sub Salad Recipe lies in how each ingredient contributes texture and classic Italian deli vibes. When I pick ingredients, I like to grab fresh produce and quality cured meats for authenticity—plus that little can of olives and banana peppers injects just the right tang and saltiness.
- Chickpeas: Look for canned chickpeas to save time; rinsing and drying them well helps them roast up super crispy.
- Extra virgin olive oil: A good quality olive oil makes a noticeable difference in flavor, especially for roasting and dressing.
- Salt and pepper: Essential for seasoning and bringing out all the flavors in the salad.
- Romaine lettuce: Crisp and refreshing, it’s the perfect green base to balance the hearty toppings.
- Salami: I recommend Applegate Naturals for a natural, flavorful choice; chopping it finely helps it distribute evenly.
- Sliced black olives: Adds that classic briny bite reminiscent of Italian subs.
- Cherry or grape tomatoes: Their natural sweetness and juiciness brighten the salad.
- Banana pepper rings: These bring a mild heat and tang that lift the overall flavor.
- Green onions: Adds a subtle oniony crunch without overpowering.
- Lemon or red wine vinegar: I switch between these depending on my mood; both add fresh acidity.
- Dried oregano: A pinch rounds out the dressing with that unmistakable Italian herb aroma.
- Avocado: Creamy, smooth, and just the right rich balance to crunchy chickpeas.
Variations
I love how versatile this Italian Chickpea Sub Salad Recipe is, so I’m all about tweaking it to suit your tastes or what you have on hand. Don’t be afraid to get creative—you’ll find that a few swaps can totally transform the salad but still keep that Italian deli charm.
- Meat-Free: I’ve made this vegan by swapping salami for marinated artichoke hearts or roasted mushrooms—still super flavorful and satisfying.
- Spicy Kick: Adding a dash of crushed red pepper flakes or swapping banana peppers for pickled jalapeños gives it a fun little zing that my family can’t get enough of.
- Cheese Addition: If you’re a cheese lover, adding cubes of provolone or shredded mozzarella blends perfectly with the salad’s flavors.
- Greens Swap: For a different texture and flavor, I sometimes use baby kale or arugula instead of romaine.
How to Make Italian Chickpea Sub Salad Recipe
Step 1: Roast the Chickpeas to Perfection
First things first, preheat your oven to 350°F and line your baking sheet—using a Silpat, parchment paper, or foil works great here. Pat those chickpeas super dry using a kitchen towel; this step is key for getting them crispy instead of soggy. Toss them with a good drizzle of extra virgin olive oil and a sprinkle of salt, then spread them out evenly. Roast for 30 to 40 minutes, stirring halfway through, until they turn a beautiful dark golden brown. I always roast a double batch because they’re addictive and great for snacking later!
Step 2: Toss Together the Salad Base
While the chickpeas are roasting, throw the chopped romaine, salami, olives, tomatoes, banana pepper rings, and green onions into a big bowl. For the dressing, squeeze fresh lemon juice or pour a splash of red wine vinegar over everything, then add another drizzle of olive oil. Season generously with salt, cracked pepper, and a pinch of dried oregano. Give it all a good toss so every bite gets those vibrant, tangy flavors.
Step 3: Combine Crispy, Creamy, and Fresh
Once the chickpeas are cooled and crispy, add them to your salad along with the diced avocado. I like to fold this in gently — you want the chickpeas to stay crunchy and the avocado to keep its creamy texture without getting mushy. Divide the salad onto plates or into bowls and get ready to dig in!
Pro Tips for Making Italian Chickpea Sub Salad Recipe
- Dry Chickpeas Thoroughly: I learned the hard way that if you don’t pat them dry, they steam rather than roast crispy.
- Roast Ahead of Time: You can prep chickpeas a day or two in advance; they keep their crunch well in an airtight container.
- Use Fresh Lemon Juice: For the dressing, lemon really brightens everything compared to store-bought vinegar.
- Toss Gently with Avocado: To keep creamy bits intact and not mashed, fold the avocado in at the end.
How to Serve Italian Chickpea Sub Salad Recipe
Garnishes
I usually top this salad with a few fresh basil leaves or a sprinkle of shaved Parmesan when I want to fancy it up. Sometimes a handful of toasted pine nuts adds a lovely nutty crunch. Oh, and a drizzle of balsamic glaze can amp up the flavor for special occasions!
Side Dishes
Since this Italian Chickpea Sub Salad Recipe is filling on its own, I like to pair it with a light side like garlic bread or a small cup of minestrone soup for a cozy meal. On busy nights, I sometimes just add a crisp white wine and call it a day!
Creative Ways to Present
For parties, I like to serve this salad layered in a clear glass trifle bowl so everyone can see all the colorful layers—a real crowd-pleaser! Another time, I made individual salad jars for grab-and-go lunches which your coworkers will envy.
Make Ahead and Storage
Storing Leftovers
Leftovers store really well in the fridge for up to two days, but I recommend keeping the chickpeas separate if you want them crispy the next day. I just add them back in when serving.
Freezing
I don’t freeze this salad because of the fresh veggies and avocado, which don’t freeze well, but you can freeze the roasted chickpeas separately — just re-crisp them in the oven before adding to the salad.
Reheating
If you want warm flavors, I reheat the chickpeas in a toaster oven or skillet to restore their crunch, then toss them with fresh salad ingredients. The salad itself is best served cold or at room temperature.
FAQs
-
Can I make the Italian Chickpea Sub Salad Recipe vegan?
Absolutely! Just swap the salami for a plant-based alternative or add extra veggies like roasted mushrooms or artichokes, and skip any cheese toppings. The chickpeas provide plenty of protein, keeping it hearty and satisfying.
-
How should I store leftover roasted chickpeas?
Store them in an airtight container at room temperature or in the fridge to keep them crisp. If they lose crunch, simply reheat them in a toaster oven or skillet for a few minutes.
-
Can I use fresh herbs instead of dried oregano?
Yes! Fresh oregano, basil, or parsley work beautifully. Just add a little more since fresh herbs are less concentrated than dried, and they’ll add a bright, fresh note to your salad.
-
What can I substitute if I don’t have banana peppers?
Pickled jalapeños or mild pepperoncini peppers are great alternatives to keep that tangy, slightly spicy element. You can adjust the amount based on your heat preference.
-
Is this recipe gluten-free?
Yes, this Italian Chickpea Sub Salad Recipe is naturally gluten-free and perfect if you’re looking to avoid gluten without sacrificing flavor.
Final Thoughts
This Italian Chickpea Sub Salad Recipe has become one of my go-to meals whenever I want something easy, tasty, and satisfying without turning on a ton of burners or spending hours in the kitchen. It hits all the right notes for me: crunchy, creamy, tangy, and savory. I genuinely hope you love it as much as my family does—it’s that kind of recipe you’ll want to have on repeat. Give it a try and let me know what tweaks you make to make it your own!
Print
Italian Chickpea Sub Salad Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 2 servings
- Category: Salad
- Method: Roasting
- Cuisine: Italian-American
- Diet: Gluten Free
Description
Italian Sub Salad is a vibrant, hearty salad inspired by the classic deli sandwich, combining crisp romaine lettuce, savory salami, tangy banana peppers, creamy avocado, and oven-roasted chickpeas for extra crunch. This gluten-free, flavorful dish is perfect for a healthy lunch or light dinner, offering a delightful mix of textures and Mediterranean-inspired flavors.
Ingredients
Roasted Chickpeas
- 15 oz can chickpeas (drained then rinsed)
- Extra virgin olive oil (to drizzle)
- Salt (to taste)
Salad
- 9 oz chopped romaine lettuce
- 2 oz salami (chopped, Applegate Naturals recommended)
- 2 oz can sliced black olives (drained)
- 1/2 pint cherry or grape tomatoes (chopped)
- 1/4 cup banana pepper rings (chopped)
- 2 green onions (chopped)
- 1 lemon OR red wine vinegar (for dressing)
- Extra virgin olive oil (for dressing)
- Salt and pepper (to taste)
- Pinch dried oregano
- 1 avocado (chopped)
Instructions
- Preheat Oven and Prepare Chickpeas: Preheat your oven to 350°F. Line a baking sheet with a Silpat, parchment paper, or foil, then set it aside. Pat the drained and rinsed chickpeas very dry using a kitchen towel to remove excess moisture.
- Roast Chickpeas: Spread the dried chickpeas evenly on the prepared baking sheet. Drizzle them with extra virgin olive oil and sprinkle with salt. Toss to coat the chickpeas evenly. Roast in the oven for 30-40 minutes until they turn a dark golden brown. Note that chickpeas will crisp further as they cool, and you can make these a couple of days ahead for convenience.
- Assemble Salad Base: In a large mixing bowl, combine the chopped romaine lettuce, chopped salami, drained black olives, chopped cherry or grape tomatoes, chopped banana pepper rings, and chopped green onions.
- Dress the Salad: Drizzle the salad mixture with freshly squeezed lemon juice or red wine vinegar and extra virgin olive oil. Season with salt, pepper, and a pinch of dried oregano. Toss everything gently to evenly coat all ingredients with the dressing and spices.
- Add Chickpeas and Avocado: Incorporate the crispy roasted chickpeas and chopped avocado into the salad. Mix gently to combine without mashing the avocado.
- Serve: Divide the salad between plates and serve immediately to enjoy the fresh, crisp textures and bold flavors.
Notes
- Italian Sub Salad mimics the flavors of a deli sub sandwich but without the bread, making it gluten-free and lower in carbs.
- Roasted chickpeas add a satisfying crunch and can be prepared in advance to save time on the day of serving.
- Use fresh lemon juice for a brighter dressing or red wine vinegar for a tangier twist.
- Adjust salami quantity or type for a spicier or milder flavor.
- This salad is best served fresh but can be refrigerated for up to one day; add avocado last to avoid browning.
Nutrition
- Serving Size: 1 serving
- Calories: 567 kcal
- Sugar: 7 g
- Sodium: 1726 mg
- Fat: 34 g
- Saturated Fat: 7 g
- Unsaturated Fat: 24 g
- Trans Fat: 0 g
- Carbohydrates: 54 g
- Fiber: 22 g
- Protein: 23 g
- Cholesterol: 22 mg
