Crunch Factor: Iron-Rich Chickpea Salad with Peanut Dressing

Good food isn't just about taste—it's also about how it feels to eat. There's something undeniably satisfying about various textures coming together in perfect harmony, especially that addictive crunch factor (there's a reason potato chips are so popular!).

This Iron-Rich Chickpea Crunch Salad combines the best of both worlds: the irresistible texture that keeps you coming back for more and a powerhouse of iron-rich ingredients to support healthy hemoglobin levels. This colorful bowl offers nutrition without compromise for those managing anemia or simply looking to boost their iron intake.

The Power of Each Ingredient

We've carefully selected each component to create a nutritional powerhouse that's as beneficial as it is delicious:

Chickpeas: These versatile legumes are more than just a protein source—they deliver approximately 4.8 mg of iron per cup, making them an excellent plant-based iron contributor.

Cabbage: Besides adding that satisfying crunch, cabbage contains vitamin C, which enhances the absorption of non-heme iron from the other ingredients in this salad.

Red Peppers: Another vitamin C superstar, red peppers help your body make the most of the plant-based iron sources in this recipe.

Carrots: These bring beta-carotene to the table, which supports overall immune function—important for those with anemia who may be more susceptible to illness.

Peanuts and Peanut Butter: Both the chopped peanuts in the salad and the peanut butter in the dressing contribute iron, protein, and healthy fats that help you feel satisfied longer.

The Recipe (Serves 4-6)

Ingredients:

For the Salad:

1 small head of cabbage, shredded (about 4 cups)
1 cup grated carrots
1 large red pepper, thinly sliced
6 green onions, thinly sliced
⅔ cup chopped fresh cilantro
⅔ cup chopped peanuts
2 cans (15 oz each) chickpeas, drained and rinsed
Kosher salt and freshly ground black pepper, to taste

For the Peanut Dressing:

½ cup creamy peanut butter (unsweetened preferred)
⅓ cup low-sodium soy sauce or tamari
⅓ cup toasted sesame oil
2 tablespoons rice vinegar
2 tablespoons fresh lime juice
2 tablespoons honey (or maple syrup for vegan option)
1 tablespoon sambal oelek (chili paste)
2 garlic cloves, minced
1 teaspoon freshly grated ginger
¼ cup hot water (or more as needed)
Kosher salt and freshly ground black pepper, to taste

Instructions:

In a large bowl, combine the shredded cabbage, grated carrots, sliced red peppers, green onions, chopped cilantro, chickpeas, and chopped peanuts.
Season with a generous pinch of salt and freshly ground black pepper. This step is crucial—it's where the base flavor for your vegetables develops!
For the dressing, combine all ingredients in a blender with a pinch of salt and pepper. Blend until smooth and creamy. If the mixture is too thick, gradually add more hot water until you reach your desired consistency.
Start by drizzling just 3-4 tablespoons of the dressing over the salad and toss well to coat. Add more dressing as desired—some prefer a lightly dressed salad while others enjoy more saucy goodness.
For the best flavor experience, let the salad sit for about 10 minutes before serving to allow the flavors to meld together.

Make It Your Own

While this salad is already packed with iron-rich ingredients, you can customize it further while maintaining its nutritional benefits:

Add more iron: Toss in ½ cup of cooked quinoa or 2 tablespoons of hemp seeds for an additional iron boost
Increase the protein: Add sliced grilled chicken or tofu for those who need more protein in their diets
Amp up the vitamin C: Mix in some orange segments or a squeeze of fresh orange juice to enhance iron absorption even further
Texture variations: For even more crunch, add sliced water chestnuts or crispy wonton strips just before serving
Heat adjustment: Reduce or increase the sambal oelek according to your spice preference

Storage and Meal Prep

This salad is perfect for meal prep, as the hearty vegetables and chickpeas stand up well to dressing without becoming soggy. Store the salad and dressing separately in airtight containers in the refrigerator for up to 4 days. Combine portions as needed for the freshest experience.

The dressing alone will keep for up to a week in the refrigerator, so consider making a double batch to have on hand for quick meals or as a dipping sauce for spring rolls or raw vegetables.

A Satisfying Iron Boost

Whether you're actively managing anemia or simply looking to increase your iron intake, this Chickpea Crunch Salad delivers nutrition without sacrificing satisfaction. The combination of plant-based iron sources alongside vitamin C-rich ingredients creates a meal that's optimized for absorption—and the irresistible textures will keep you coming back for more.

Take this salad to your next potluck, pack it for lunch, or serve it as a vibrant side dish with dinner. Your body will thank you for the nutritional boost, and your taste buds will celebrate the explosion of flavors and textures.

If you try this recipe, we'd love to hear about it! Share your creation using #SanguinaRecipes and tag us on our Facebook, Twitter, or Instagram!