Mediterranean Chickpea Salad with Lemon-Herb Dressing
This Mediterranean Chickpea Salad with Lemon-Herb Dressing is a vibrant, refreshing dish that captures the essence of the Mediterranean coast in every bite.
Required time
Total Time: 20 minutes
Prep Time: 20 minutes
Cook Time: None
Serves: 4–6
Ingredients
For the Salad:
1 can (15 oz) chickpeas, drained and rinsed
1½ cups cherry tomatoes, halved
1 cucumber, diced
½ red onion, finely chopped
½ cup chopped fresh parsley
¼ cup chopped fresh mint (optional)
½ cup crumbled feta cheese
¼ cup kalamata olives, sliced
For the Lemon-Herb Dressing:
¼ cup extra virgin olive oil
Juice of 1 large lemon (about 3 tbsp)
1 garlic clove, minced
1 tsp Dijon mustard
½ tsp dried oregano
Salt and pepper, to taste
Instructions
Step 1: Make the Dressing (5 minutes)
1. In a small bowl or jar, whisk together olive oil, lemon juice, garlic, mustard, oregano, salt, and pepper until emulsified.
Step 2: Assemble the Salad (10–15 minutes)
1. In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, parsley, mint, olives, and feta.
2. Pour dressing over salad and toss gently until well mixed.
3. Let it sit 5–10 minutes to allow flavors to develop.
Notes and Tips
- Chill for 30 minutes for deeper flavor.
- Add cooked quinoa or orzo to turn this into a grain salad.
- Skip the feta for a vegan version.
Nutritional Highlights:
- High in fiber from chickpeas and vegetables
- Good plant-based protein source
- Rich in healthy fats from olive oil
- Contains calcium and probiotics from feta
- Naturally gluten-free and vegetarian
Frequently asked questions FAQs
Q: How long does this salad last?
A: Up to 3 days in the fridge. Best eaten fresh, as tomatoes and cucumbers soften over time.
Q: Can I make the dressing in advance?
A: Yes! It keeps for 1 week refrigerated in a sealed jar.
Q: What proteins can I add?
A: Grilled chicken, shrimp, or canned tuna work beautifully.
Nutritional Information
Calories: 310 kcal
Protein: 10g
Fat: 20g
Carbohydrates: 22g
Fiber: 6g
Sugars: 5g
Cholesterol: 15mg
Sodium: 450–550mg (depending on feta and olives)
Potassium: ~600mg