Salads > Grain & Legume Salads > Chickpea Salads > Mediterranean Chickpea Salad Recipe

Vibrant Mediterranean Chickpea Salad

Enjoy a fresh and flavorful Mediterranean Chickpea Salad, packed with protein, fiber, and healthy fats. This easy-to-make salad is perfect for a light lunch, a side dish, or a potluck contribution. It's a delightful combination of chickpeas, crisp vegetables, briny olives, and a zesty lemon-herb dressing.

Prep Time
15 minutes
Cook Time
0 minutes
Servings
4-6
Ingredients
  • 15 oz Chickpeas
  • 1 Cucumber
  • 1 Red Bell Pepper
  • 1/4 Red Onion
  • 1/2 cup Kalamata Olives
  • 1/4 cup Feta Cheese
  • 1/4 cup Fresh Parsley
  • 2 tablespoons Fresh Mint
  • 3 tablespoons Lemon Juice
  • 2 tablespoons Olive Oil
  • 1 clove Garlic
  • 1/2 teaspoon Dried Oregano
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black Pepper

Preparation

Drain and rinse the chickpeas thoroughly. This removes excess sodium and ensures a cleaner flavor.

Vegetable Prep

Dice the cucumber and red bell pepper into small, bite-sized pieces. Finely chop the red onion. These vegetables add a refreshing crunch to the salad.

Herb & Cheese

Roughly chop the fresh parsley and mint. Crumble the feta cheese, if using. These ingredients provide a burst of flavor and texture.

Dressing Preparation

In a small bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and pepper. This dressing is the key to the salad's vibrant taste.

Combine Ingredients

In a large bowl, combine the chickpeas, cucumber, red bell pepper, red onion, Kalamata olives, parsley, mint, and feta cheese (if using). Pour the dressing over the salad and toss gently to coat all ingredients evenly.

Chill and Serve

For the best flavor, refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld together. Serve chilled and enjoy!

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.
Calories: Approximately 180-220 kcal
Protein: 7-9g
Fat: 12-15g
Carbohydrates: 12-15g
Fiber: 4-6g

Other Considerations for Nutrition

This salad is naturally vegetarian and can be made vegan by omitting the feta cheese. Using low-sodium chickpeas can help reduce sodium intake. Adding more vegetables like tomatoes or spinach can increase the vitamin and mineral content.

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FAQ

  • Can I make this salad ahead of time?

    Yes, this salad can be made up to 24 hours in advance. Store it in an airtight container in the refrigerator. The flavors will meld together even more over time.
  • Can I add other vegetables?

    Absolutely! Feel free to add other vegetables such as tomatoes, artichoke hearts, or sun-dried tomatoes.
  • Can I use dried chickpeas instead of canned?

    Yes, you can use dried chickpeas. Soak them overnight and then cook them until tender before using them in the salad.
  • How long does this salad last?

    If stored properly in an airtight container in the refrigerator, this salad can last for up to 3-4 days.