Buffalo Chicken Bean Salad (Printable Version)

Chickpeas and vegetables tossed in spicy buffalo sauce, finished with tangy blue cheese and fresh parsley.

# What You'll Need:

→ Beans & Legumes

01 - 2 cans (15 oz each) chickpeas, rinsed and drained

→ Vegetables

02 - 2 medium carrots, peeled and diced
03 - 2 celery stalks, diced
04 - 1/4 small red onion, finely chopped
05 - 2 cups mixed salad greens (optional, for serving)

→ Sauce & Cheese

06 - 1/3 cup buffalo wing sauce
07 - 2 tablespoons mayonnaise or plain Greek yogurt
08 - 1/2 cup crumbled blue cheese

→ Garnish

09 - 2 tablespoons chopped fresh parsley (optional)

# Steps:

01 - In a large mixing bowl, combine chickpeas, diced carrots, diced celery, and finely chopped red onion.
02 - In a small bowl, whisk together buffalo wing sauce and mayonnaise or Greek yogurt until smooth.
03 - Pour the buffalo sauce mixture over the chickpea and vegetable mixture. Toss well to coat evenly.
04 - Gently fold in half of the crumbled blue cheese into the salad.
05 - If using, distribute mixed salad greens among serving plates.
06 - Top salad greens with the buffalo chickpea mixture. Sprinkle remaining blue cheese and chopped fresh parsley on top. Serve immediately.

# Expert Insights:

01 -
  • It gives you that spicy, tangy buffalo wing fix without any grease or guilt.
  • You can throw it together in the time it takes to scroll through your phone.
  • The crunch from the veggies and the creaminess from the blue cheese make every bite feel balanced and satisfying.
  • It's surprisingly filling thanks to the chickpeas, so you're not hunting for snacks an hour later.
02 -
  • Rinse those chickpeas thoroughly or the canned liquid will make everything taste metallic and weird.
  • Don't skip the creamy element in the dressing, straight buffalo sauce is way too thin and harsh on its own.
  • Taste as you go because buffalo sauces vary wildly in heat and saltiness.
03 -
  • Use a good quality buffalo sauce because it's the star of the dish and you'll taste every bit of it.
  • Let it sit for 10 minutes after mixing so the chickpeas can soak up the flavor, it makes a noticeable difference.
  • If you're sensitive to heat, start with less sauce and add more to taste, you can always go spicier but you can't go back.
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