Mediterranean Chickpea Salad Recipe

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Mediterranean Chickpea Salad is perfect for weeknight lunches. It is a simple, vibrant recipe that comes together 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.

Mediterranean Chickpea Salad Feature Image

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 with a tedious routine, I barely have 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.

What's In The Post

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 colorful.
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 Tablespoon. Fresh Lemon Juice
1 Tablespoon. 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
15 Minutes	–	15 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!

Mediterranean Chickpea Salad Recipe Video

Expert Tips That I Recommend

When working with chickpeas, I always gently fold them together. Aggressively mashing them 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 you prefer.
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.

FAQs About Mediterranean Chickpea Salad Recipe

Why is your Mediterranean Chickpea Salad so dry?

The only reason your Mediterranean Chickpea Salad is so dry is that it does not have sufficient dressing. Add enough dressing and toss it well so that it has that shiny glaze. You can also add more lime juice to solve this issue.

How to fix your overly sour Mediterranean Chickpea Salad?

If your Mediterranean Chickpea Salad has become overly sour, you can add more cheese. Adding sweetness through honey or syrups also helps to cut out the sourness.

Can you add any source of protein to Mediterranean Chickpea Salad?

Yes, you can add different sources of protein, like chicken, tofu, or salmon. If you enjoy grains like couscous or quinoa, you can add them as well.

Why is your Mediterranean Chickpea Salad so watery?

If your Mediterranean Chickpea salad is sitting out for long periods of time, it will be watery. This is because the cucumbers release water, which leads to this issue. To prevent this, wash and rinse the ingredients properly so that you do not have a watery mess.

Can you make Mediterranean Chickpea Salad ahead of time?

Yes, you can make Mediterranean Chickpea Salad ahead of time. Just chop all the veggies and store them separately in a tight container. When you are ready to serve, mix them all together and drizzle the dressing over them.

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
Cholestrol	13 mg
Sodium	627 mg
Carbohydrates	38 g
Fiber	11 g
Sugar	8 g
Protein	13 g
Vitamin C	161 mg
Calcium	328 mg
Iron	3 mg

On the other hand, one good thing about this recipe is that it is completely soy-free, nut-free, and gluten-free. Hence, people following those diets need to do so without 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

Countertop: 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 airtight 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

More Salad Recipes That You Can Try

Easy Gordon Ramsay Ceasar Salad — Gordon Ramsay Caesar Salad

Homemade Bobby Flay Potato Salad — Gordon Ramsay Caesar Salad

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 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.

Mediterranean Chickpea Salad Recipe

Equipment Required

Mediterranean Chickpea Salad Ingredients & Substitutions

Preparation And Cooking Time