Fresh, vibrant, and bursting with flavor, Mediterranean chickpea salad is a quick and healthy dish that’s perfect as a side, light lunch, or a refreshing appetizer. Packed with protein-rich chickpeas, crisp vegetables, and a tangy lemon-olive oil dressing, this salad is as nutritious as it is delicious.
Why You’ll Love This Recipe
- Quick and easy: Ready in just 15 minutes with no cooking required.
- Healthy and nutritious: Loaded with fiber, protein, and vitamins.
- Versatile: Perfect as a side dish, a meal prep option, or a topping for wraps and bowls.
- Customizable: Easily adapt the ingredients to suit your taste or dietary needs.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Salad:
- Canned chickpeas (garbanzo beans), drained and rinsed
- Cherry tomatoes, halved
- Cucumber, diced
- Red onion, finely chopped
- Kalamata olives, sliced
- Feta cheese, crumbled
- Fresh parsley, chopped
- Optional: Bell peppers, diced
Dressing:
- Olive oil
- Lemon juice (freshly squeezed)
- Red wine vinegar
- Garlic, minced
- Dried oregano
- Salt and black pepper
Directions
- Prepare the salad ingredients: In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese. Add any optional ingredients like bell peppers if desired.
- Make the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and black pepper until well combined.
- Combine: Pour the dressing over the salad and toss gently to ensure all ingredients are evenly coated.
- Chill and serve: Let the salad sit for 10-15 minutes to allow the flavors to meld. Serve cold or at room temperature.
Servings and Timing
- Servings: Serves 4-6 as a side dish
- Prep Time: 15 minutes
- Total Time: 15 minutes
Variations
- Add protein: Include grilled chicken, shrimp, or tofu for a more filling meal.
- Herbaceous twist: Add fresh mint or dill for an extra burst of flavor.
- Grain boost: Mix in cooked quinoa, bulgur, or couscous for added texture.
- Vegan version: Omit the feta cheese or use a plant-based feta alternative.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: This salad is best served cold or at room temperature, so no reheating is necessary.
FAQs
1. Can I use dried chickpeas instead of canned?
Yes, cook dried chickpeas until tender, then use them in the salad.
2. What type of cucumber works best?
English cucumbers or Persian cucumbers are ideal as they have fewer seeds and thinner skins.
3. Can I make this salad ahead of time?
Yes, prepare it up to a day in advance. Add the feta cheese and dressing just before serving for the freshest flavor.
4. Can I use bottled lemon juice?
Freshly squeezed lemon juice is recommended for the best flavor, but bottled can be used in a pinch.
5. What’s a good substitute for Kalamata olives?
Black olives or green olives can be used if you don’t have Kalamata olives.
6. Can I make the dressing in advance?
Yes, the dressing can be made up to a week ahead and stored in the refrigerator. Shake or whisk before using.
7. Is this salad gluten-free?
Yes, this recipe is naturally gluten-free. Ensure all packaged ingredients, like feta, are labeled gluten-free.
8. Can I use apple cider vinegar instead of red wine vinegar?
Yes, apple cider vinegar provides a slightly sweeter tang and works well as a substitute.
9. Can I add nuts or seeds?
Absolutely! Toasted pine nuts or sunflower seeds add a delightful crunch.
10. What pairs well with this salad?
This salad pairs wonderfully with grilled meats, pita bread, hummus, or a fresh bowl of tzatziki.
Conclusion
Mediterranean chickpea salad is a vibrant and flavorful dish that’s easy to prepare and packed with wholesome ingredients. Whether you’re serving it as a side, a light main dish, or a meal prep option, this versatile salad will quickly become a favorite. Try it today and enjoy a fresh taste of the Mediterranean!
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Mediterranean Chickpea Salad
- Total Time: 10 minutes
- Yield: 4–6 servings 1x
- Category: Salad Healthy
- Method: No-Cook
- Cuisine: Mediterranean
Description
This Mediterranean Chickpea Salad is a refreshing, healthy, and colorful dish packed with fresh vegetables, protein-rich chickpeas, and a zesty lemon dressing. Perfect as a side dish, light lunch, or a nutritious addition to any meal!
Ingredients
For the Salad:
- 2 cans (15 oz/425g each) chickpeas, drained and rinsed
- 1 cup (150g) cherry or grape tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1/2 cup (75g) kalamata olives, sliced
- 1/2 cup (75g) crumbled feta cheese
- 1/4 cup (15g) fresh parsley, chopped
- 2 tbsp fresh mint, chopped (optional)
For the Dressing:
- 1/4 cup (60ml) extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- 1/2 tsp dried oregano
- Salt and black pepper, to taste
Instructions
- Prepare the Salad:
- In a large bowl, combine the chickpeas, tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese, parsley, and mint (if using).
- Make the Dressing:
- In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and black pepper until well combined.
- Assemble the Salad:
- Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
- Serve:
- Serve immediately, or chill in the refrigerator for 30 minutes to let the flavors meld together.
Notes
- For added crunch, toss in a handful of toasted pine nuts or sunflower seeds.
- This salad keeps well in the refrigerator for up to 3 days, making it great for meal prep.
- To make it vegan, omit the feta cheese or replace it with a plant-based alternative.