Chickpea Mediterranean Salad
Description:
This Chickpea Mediterranean Salad is a refreshing, protein-rich, plant-based dish featuring the bold flavors of Kalamata olives, juicy grape tomatoes, crunchy cucumber, and hearty chickpeas. Tossed in a simple lemon-olive oil dressing, it’s perfect as a light lunch, side dish, or meal prep salad.
Ingredients (Serves 4)
Ingredient Quantity
Chickpeas (cooked or canned, drained & rinsed) 1½ cups (1 can ~15 oz)
Cucumber (diced) 1 medium (about 1 cup)
Grape tomatoes (halved) 1 cup
Kalamata olives (pitted and halved) ½ cup
Red onion (finely chopped, optional) ¼ cup
Fresh parsley (chopped) ¼ cup
Feta cheese (optional) ¼ cup crumbled
Dressing:
Extra virgin olive oil – 3 tablespoons
Lemon juice – 2 tablespoons (freshly squeezed)
Garlic – 1 clove (minced)
Dried oregano – 1 teaspoo
Salt – ½ teaspoon (or to taste)
Black pepper – ¼ teaspoon
Time
Task Time
Prep time 15 minutes
Cook time 0 minutes
Total time 15 minutes
Instructions
Prep Ingredients:
Drain and rinse canned chickpeas.
Dice cucumber, halve grape tomatoes and olives.
Chop red onion (if using) and parsley.
Make Dressing:
In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
Assemble Salad:
In a large bowl, combine chickpeas, cucumber, tomatoes, olives, red onion, and parsley.
Pour dressing over the mixture and toss to coat evenly.
Optional Additions:
Sprinkle with crumbled feta cheese if desired.
Chill in the refrigerator for 15–30 minutes for best flavor.
Nutritional Information (Per Serving, Without Feta)
Nutrient Amount
Calories ~240 kcal
Protein ~8g
Fat ~12g
Saturated Fat ~1.5g
Carbohydrates ~25g
Fiber ~7g
Sugars ~4g
Sodium ~500mg*
* Sodium will vary depending on olive and chickpea brands.
Note: Add ~80 calories and 6g fat per serving if adding feta cheese.
Q&A
Can I use dried chickpeas instead of canned?
Yes! Soak ¾ cup dried chickpeas overnight, then simmer for 1–1.5 hours until tender. Let cool before using.
How long does this salad last?
It keeps well in the fridge for 3–4 days in an airtight container. It may become more flavorful over time.
Is it vegan?
Yes, if you skip the feta cheese. All other ingredients are plant-based.
Can I add protein to make it a meal?
Absolutely. Add grilled chicken, tuna, tofu, or even hard-boiled eggs to make it more filling.
What other dressings go well with this?
Try balsamic vinaigrette, tahini-lemon dressing, or a Greek yogurt dressing for variation.
What if I don’t like olives?
You can substitute with capers, sun-dried tomatoes, or simply leave the
m out