A fresh chickpea salad with cherry tomatoes, olives, feta, and parsley is served on a white plate with a side of grilled flatbread, creating a vibrant and appetizing meal.

Discover the Best Mediterranean Chickpea Salad!

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If you are looking for something fresh, zesty, and full of vibrant flavors, this is your call for a Mediterranean Chickpea Salad.

It’s good for them busy weekdays, picnic lunches, or a quick dinner side, it is the ultimate go-to dish for anyone who loves plant-based, gluten-free, and healthy living.

Moreover, because of it’s mixture of low-carb and moderately protein-rich ingredients, it is going to be great for lunch, brunch, dinner, or whenever hunger strikes.

So let’s dive in!

A vibrant Mediterranean salad with chickpeas, cherry tomatoes, sliced olives, crumbled feta, and parsley. Drizzled with olive oil on a white plate.

What You’ll Need:

  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • ½ cup red bell pepper, diced
  • ½ cup red onion, finely chopped
  • ¼ cup Kalamata olives, sliced
  • ¼ cup crumbled feta cheese (optional for a vegetarian twist)
  • 2 tbsp fresh parsley, chopped
  • 2 tbsp fresh mint, chopped

For the Dressing:

  • 3 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp lemon juice
  • 1 clove garlic, minced
  • ½ tsp dried oregano
  • Salt and pepper to taste

Why You’ll Love This Recipe:

Okay, picture this: juicy tomatoes, crunchy cucumbers, creamy chickpeas, and tangy olives all mingling together in one bowl of deliciousness. Seriously, can you say Mediterranean magic? This salad is a:

  • Nutritious Powerhouse: Thanks to the chickpeas, it’s loaded with plant-based protein and fiber.
  • Low-Carb Gem: Light and refreshing, it’s perfect for a healthy lifestyle without skimping on flavor.
  • Meal Prep Hero: Whip it up in 15 minutes flat and enjoy it all week long.
  • Versatile Superstar: Whether it’s a side dish or the main event, it’s ready to shine.

How to Make Mediterranean Chickpea Salad:

  1. Chop Till You Drop: Start by slicing your cucumbers, tomatoes, red onion, bell pepper, and olives. Toss them into a big, happy salad bowl. The colors alone will brighten your day—it’s like a little Mediterranean fiesta in there!
  2. Go Chickpea Crazy: Rinse and drain your chickpeas like they’re about to hit the runway. Pat them dry (so the dressing sticks perfectly), and add them to the bowl. Chickpeas = creamy, nutty perfection in every bite.
  3. Dressing Time: Whisk together olive oil, red wine vinegar, lemon juice, minced garlic, oregano, salt, and pepper. This dressing is zippy, tangy, and downright addictive—you might want to make extra for later.
  4. Mix & Mingle: Pour the dressing over your salad and give it a gentle toss. Everything gets coated in that flavorful goodness, and suddenly, you’re ready to dig in.
  5. Herbs & (Maybe) Feta: Sprinkle on fresh parsley, mint, and crumbled feta if you’re feeling fancy. Herbs are like a flavor explosion, and feta? Well, it’s the cherry on top.
  6. Serve or Chill: You can dive in right away or pop it in the fridge for 20-30 minutes. Either way, it’s a winner. Pro tip: It tastes even better the next day after the flavors have had time to party.

Storage Tips & Meal Prep Ideas:

  • Fridge-Friendly: Store in an airtight container, and it’ll stay fresh for up to 3 days.
  • Pro Meal Prep Tip: Keep the dressing separate until serving for ultimate crunchiness.
  • Add-Ons Galore: Amp it up with grilled tofu, roasted veggies, or even some quinoa for extra texture.
A vibrant salad with chickpeas, cherry tomatoes, black olives, and feta, garnished with parsley, in a white bowl, conveying freshness and flavor.

Nutritional Information (per serving):

Serves 4

  • Calories: 164
  • Protein: 3g
  • Carbs: 8g (low glycemic index!)
  • Fat: 22g
  • Fiber: 2g

FAQ:

Q: Can I make this salad vegan? A: Of course! Just skip the feta cheese or swap it for vegan feta. You could even sprinkle on some nutritional yeast for a cheesy vibe without the dairy.

Q: Is this salad keto-friendly? A: Chickpeas are a bit higher in carbs, but you can sub them with roasted cauliflower or zucchini if you’re keeping it super low-carb.

Q: Can I use canned veggies instead of fresh? A: Fresh is fab, but if canned is what you’ve got, go for it! Just drain and rinse well to keep things light and tasty.

Q: What pairs well with this salad? A: Serve it with grilled veggies, a side of hummus, or even some falafel. It’s the ultimate sidekick for any Mediterranean feast!

A vibrant Mediterranean chickpea salad with cherry tomatoes, olives, feta, and parsley in a white dish. Text overlay reads "Mediterranean Chickpea Salad."
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A Delicious Finale

This Mediterranean Chickpea Salad is not just a recipe but like taking a little slice of sunny Greece to your plate.

Vibrant colors, bold flavors, wholesome ingredients-just about everything you could want in a meal and then some.

Whether you’re scooping it up for lunch, wowing your family at dinner, or sneaking bites straight from the fridge (no judgment!), it’s bound to become a regular in your recipe rotation.

Oh, and if you’re vibing with this plant-based masterpiece, you’ve got to check out my vegan side dishes to go with your main meals.

From hearty stews to refreshing smoothies, there’s something for every mood.

Let’s keep this delicious, veggie-packed adventure going! 🌱🍋

Yield: 4 Servings

Mediterranean Chickpea Salad

Discover the flavorful Mediterranean Chickpea Salad.

This healthy dish features chickpeas, juicy tomatoes, crisp cucumbers, olives, and red onion in a tangy lemon vinaigrette.

Perfect for a nutritious lunch, light dinner, or side that’s full of Mediterranean zest.

Ingredients

  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • ½ cup red bell pepper, diced
  • ½ cup red onion, finely chopped
  • ¼ cup Kalamata olives, sliced
  • ¼ cup crumbled feta cheese (optional for a vegetarian twist)
  • 2 tbsp fresh parsley, chopped
  • 2 tbsp fresh mint, chopped
  • 3 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp lemon juice
  • 1 clove garlic, minced
  • ½ tsp dried oregano
  • Salt and pepper to taste

Instructions

Chop Till You Drop:

  1. Start by slicing your cucumbers, tomatoes, red onion, bell pepper, and olives.
  2. Toss them into a big, happy salad bowl. The colors alone will brighten your day—it’s like a little Mediterranean fiesta in there!

Go Chickpea Crazy:

  1. Rinse and drain your chickpeas like they’re about to hit the runway.
  2. Pat them dry (so the dressing sticks perfectly), and add them to the bowl. Chickpeas = creamy, nutty perfection in every bite.

Dressing Time:

  1. Whisk together olive oil, red wine vinegar, lemon juice, minced garlic, oregano, salt, and pepper. This dressing is zippy, tangy, and downright addictive—you might want to make extra for later.

Mix & Mingle:

  1. Pour the dressing over your salad and give it a gentle toss. Everything gets coated in that flavorful goodness, and suddenly, you’re ready to dig in.

Herbs & (Maybe) Feta:

  1. Sprinkle on fresh parsley, mint, and crumbled feta if you’re feeling fancy. Herbs are like a flavor explosion, and feta? Well, it’s the cherry on top.

Serve or Chill:

  1. You can dive in right away or pop it in the fridge for 20-30 minutes. Either way, it’s a winner. Pro tip: It tastes even better the next day after the flavors have had time to party.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 164Total Fat: 14gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 8mgSodium: 218mgCarbohydrates: 8gFiber: 2gSugar: 4gProtein: 3g

This data was provided and calculated by Nutritionix

© Piersey
Cuisine: Mediterranean / Category: Recipes

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