Healthy Mediterranean Chickpea Salad
Description:
This vibrant and nutrient-dense Mediterranean Chickpea Salad is loaded with fresh vegetables, protein-packed chickpeas, heart-healthy olive oil, and zesty lemon juice. It’s a quick and satisfying meal perfect for lunch, a light dinner, or as a side dish. It’s gluten-free, vegan, and bursting with flavor.
Ingredients (Serves 4):
1 can (15 oz) chickpeas, rinsed and drained
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup crumbled feta cheese (optional for non-vegan)
1/4 cup fresh parsley, chopped
2 tbsp extra virgin olive oil
1 tbsp lemon juice (freshly squeezed)
1/2 tsp dried oregano
Salt & pepper to taste
Instructions:
Prep Ingredients:
Rinse and drain chickpeas. Chop all vegetables and herbs.
Mix Salad:
In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, feta (if using), and parsley.
Make Dressing:
In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
Toss & Serve:
Pour dressing over the salad and toss gently to coat. Taste and adjust seasoning. Let it rest for 10–15 minutes before serving for best flavor.
Time Required:
Prep Time: 15 minutes
Resting Time: 10 minutes (optional)
Total Time: 25 minutes
Nutritional Info (Per Serving):
Nutrient Amount
Calories ~280 kcal
Protein 9 g
Carbohydrates 28 g
Fiber 7 g
Fat 15 g
Saturated Fat 2.5 g
Sodium 350 mg
Sugar 5 g
(Values may vary slightly depending on specific ingredients used)
Q&A Section:
Q: Can I make this salad ahead of time?
A: Yes! It stores well in the fridge for up to 3 days. Add herbs and feta just before serving for freshness.
Q: What can I substitute for chickpeas?
A: You can use white beans, black beans, or lentils for a similar protein boost.
Q: Is this salad suitable for weight loss?
A: Absolutely. It’s high in fiber, healthy fats, and plant-based protein, which support satiety and digestion.
Q: How can I make this salad vegan?
A: Simply omit the feta cheese or use a plant-based feta alternative.
Q: Is this salad good for diabetics?
A: Yes, thanks to the low glycemic index of chickpeas and the fiber content which helps manage blood sugar
levels.