Mediterranean Chickpea Salad is perfect for weeknight lunches. It is a simple and vibrant recipe that gets ready in a jiffy. That’s one of the reasons I love salad recipes; however, salads are among the recipes my younger self wouldn’t enjoy.
Growing up, I used to complain about it, but now that I’m all grown up, you’ll always find salads stored in my refrigerator. Living a busy life and having a tedious routine, I barely get time to make something extravagant for myself. Also, takeout is not an option that I can always rely on.
Hence, to simplify my life and eating schedule, I started making salad recipes and learning about them. That is how I came across this recipe and tied it in. Now, Mediterranean Chickpea Salad has become my healthy comfort food, which I have quite often.
Also, Mediterranean Chickpea Salad is a vegetarian dish, as chickpeas are the main ingredient. So, if you are looking for quick salad recipes to satisfy your cravings, then you definitely need this recipe.
Equipment Required
- Bowl: For mixing and serving my Mediterranean Chickpea Salad, I am using a bowl.
- Spatula: To stir everything, I am using a spatula.
- Knife: This recipe calls for chopping veggies, so make sure your knife is ready.
Mediterranean Chickpea Salad Ingredients & Substitutions
Note: The ingredients in this recipe can serve up to 4 people. You can increase or decrease the quantities for more or fewer servings.
- 2 (15.5-Oz.) Cans Chickpeas, Drained, Rinsed
- 1 Medium Cucumber, Chopped
- 1 Red Bell Pepper, Seeds and Ribs Removed, Chopped: You can also use green and yellow bell peppers to make it more colourful.
- ½ Red Onion, Thinly Sliced
- ½ Cup Chopped Pitted Kalamata Olives
- ½ Cup Crumbled Feta (About 3 Oz.): When I don’t have crumbled feta, I go for blocks of mozzarella.
- Kosher Salt
- Freshly Ground Black Pepper
- ½ Cup Extra-Virgin Olive Oil
- ¼ Cup White Wine Vinegar: If you don’t have white wine vinegar, then you can use apple cider vinegar.
- 1 Tbsp. Fresh Lemon Juice
- 1 Tbsp. Chopped Fresh Parsley: Don’t like parsley? Go for basil instead.
- ¼ Crushed Red Pepper Flakes
Preparation And Cooking Time
| Preparation Time | Cooking Time | Total Time |
|---|---|---|
| 20 Minutes | – | 20 Minutes |
How To Make Mediterranean Chickpea Salad At Home
Step 1
Prepare the dressing by combining olive oil, lemon juice, white wine vinegar, cilantro, and chili flakes.
Step 2
Further, assemble boiled chickpeas, onions, bell peppers, cucumbers, black olives, and crumbled feta cheese in a bowl.
Step 3
Season it with salt and black pepper.
Step 4
Pour the dressing over and mix until well combined.
Step 5
Serve and enjoy!
Expert Tips That I Recommend
- When working with chickpeas, I always gently fold them together. Mingling them aggressively or smashing them can cause them to break.
- I have observed that salad recipes taste best when served cold. Hence, after my salad is ready, I let it chill in the fridge for about an hour.
- If you are using canned chickpeas, first throw away the water. Canned chickpeas contain water, which can make your salad watery.
- This recipe uses boiled chickpeas, but you can also roast them. Roasted chickpeas pair incredibly well with this recipe.
- I am using a simple dressing here, but you can switch it up. You can go for avocado mayo dressing, Greek dressing, or any dressing of your choice.
- Since this is a salad recipe, feel free to customise it. You can always experiment with the flavours and add more or less of what you like.
- If you enjoy crunchiness in your salads, feel free to add nuts of your choice. If you are allergic to nuts, add croutons or seeds of your preference.
FAQs About Mediterranean Chickpea Salad Recipe
Nutritional Information Per Serving
Mediterranean Chickpea Salad tastes incredible, but it is not a healthy option. Being high in calories, people should have this in moderation. If you want to look deeper into it, then have a look below:
| Calories | 433 kcal |
| Fat | 26 g |
| Saturated Fat | 5 g |
| Trans Fat | 0 g |
| Cholestrol | 13 mg |
| Sodium | 627 mg |
| Carbohydrates | 38 g |
| Fiber | 11 g |
| Sugar | 8 g |
| Protein | 13 g |
| Vitamin D | 0 mcg |
| Calcium | 161 mg |
| Iron | 3 mg |
| Potassium | 328 mg |
On the other hand, one of the good things about this recipe is that it is completely soy-free, nut-free, and gluten-free. Hence, people following those diets need to follow them without any restrictions. On the other hand, people following a vegan and dairy-free lifestyle need to make certain changes first.
Recipe Variations For Different Diets
- Vegan: This recipe contains cheese, so it is not vegan. Hence, I like to serve it with vegan cheese to make it vegan.
- Keto: Since chickpeas are not keto, I use a cauliflower mixture for this recipe. Also, I avoid red bell peppers because they are not keto-friendly.
Storing & Reheating This Recipe
Storing
- Counter Top: Once my Mediterranean Chickpea Salad is ready, I leave it on the countertop for only 2 hours. After this, the risk of contamination increases, so I transfer it to the fridge.
- Refrigeration: If you have Mediterranean Chickpea Salad left, then you can refrigerate it for 3-5 days. However, always store it in an air-tight container so that it does not get mushy.
- Freezing: I would not recommend freezing as a sensible option for Mediterranean Chickpea Salad. When frozen, the Salad’s taste and texture change, making it quite unappetizing.
What To Serve With This Recipe
So, are you looking for serving suggestions for your Mediterranean Chickpea Salad? If yes, then you can serve it with pita bread or tortilla chips. Protein lovers can also enjoy it with Grilled Chicken, tofu, shrimp, or Lamb. Roasted or grilled Salmon tastes equally well with this recipe.
For more veggie options, you can have it with roasted veggies or grilled asparagus. Other veggie options include Baked Potatoes or Mashed Potatoes.
Printable Version
Mediterranean Chickpea Salad Recipe
Ingredients
- 2 15.5-Oz. Cans Chickpeas, Drained, Rinsed
- 1 Medium Cucumber Chopped
- 1 Red Bell Pepper Seeds And Ribs Removed, Chopped
- ½ Red Onion Thinly Sliced
- ½ Cup Chopped Pitted Kalamata Olives
- ½ Cup Crumbled Feta About 3 Oz.
- Kosher Salt
- Freshly Ground Black Pepper
- ½ Cup Extra-Virgin Olive Oil
- ¼ Cup White Wine Vinegar
- 1 Tablespoon Fresh Lemon Juice
- 1 Tablespoon Chopped Fresh Parsley
- ¼ Crushed Red Pepper Flakes
Equipment
- Bowl
- Spatula
- Knife
Instructions
- Prepare the dressing by combining olive oil, lemon juice, white wine vinegar, cilantro, and chili flakes.
- Further, assemble boiled chickpeas, onions, bell peppers, cucumbers, black olives, and crumbled feta cheese in a bowl.
- Season it with salt and black pepper.
- Pour the dressing and mix until combined well.
- Serve and enjoy!Serve and enjoy!
Notes
- When working with chickpeas, I always gently fold them together. Mingling them aggressively or smashing them can cause them to break.
- I have observed that salad recipes taste best when served cold. Hence, after my salad is ready, I let it chill in the fridge for about an hour.
- If you are using canned chickpeas, first throw away the water. Canned chickpeas contain water, which can make your salad watery.
- This recipe uses boiled chickpeas, but you can also roast them. Roasted chickpeas taste incredible with this recipe.
- I am using a simple dressing here, but you can switch up the dressings. You can go for avocado mayo dressing, Greek dressing, or any dressing of your choice.
- Since this is a salad recipe, feel free to customize it. You can always experiment with the flavors and add more or less of what you like.
- If you enjoy crunchiness in your salads, feel free to add nuts of your choice. If you are allergic to nuts, add croutons or seeds of your preference.
Nutrition
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Conclusion
If you enjoy a big bowl of salad, Mediterranean Chickpea Salad would be a great choice. It is so filling and fresh that it helps me detox and get a healthy reset.
Also, this recipe is beginner-friendly, so much so that you can make it right away. So, give it a try and let me know what you think in the comments below.
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