Vibrant Mediterranean Chickpea Salad
A fresh, colorful, and protein-packed Mediterranean chickpea salad with lemon-garlic dressing, perfect for a quick, healthy lunch or light dinner.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Salad
- Cuisine: Mediterranean
Ingredients
Scale
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 1 medium cucumber, diced
- 1 cup (150 g) cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh mint leaves, chopped
- 1/2 cup feta cheese, crumbled (optional)
- 3 tablespoons extra virgin olive oil
- Juice of 1 large lemon
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
Instructions
- Wash and dry the cucumber, cherry tomatoes, parsley, and mint thoroughly. Dice the cucumber into bite-sized pieces and halve the cherry tomatoes. Finely chop the red onion, parsley, and mint.
- Open the can of chickpeas and pour them into a colander. Rinse under cold running water, gently rubbing them to remove excess starch and canned taste. Shake off the water well.
- In a small bowl, whisk together the lemon juice, minced garlic, dried oregano, and olive oil. Season with salt and black pepper to taste. Adjust with a pinch of sugar or honey if too tart.
- In a large mixing bowl, add the chickpeas, diced cucumber, halved cherry tomatoes, chopped red onion, Kalamata olives, parsley, and mint. If using, crumble in the feta cheese.
- Pour the dressing over the salad ingredients. Using salad servers or two large spoons, gently toss everything together until well coated.
- Taste the salad and adjust salt, pepper, or lemon juice if needed. Let it rest for 5 to 10 minutes before serving to allow flavors to meld.
Notes
Rinse canned chickpeas well to remove canned flavor and reduce sodium. Use fresh herbs generously for best flavor. Chop veggies uniformly for balanced texture. Let salad rest to meld flavors. Keep dressing separate if prepping ahead to maintain crispness. Add olives just before serving to avoid overpowering flavor. For vegan version, omit feta or use plant-based cheese.
Nutrition
- Serving Size: About 1 cup (250 g)
- Calories: 300
- Sugar: 5
- Sodium: 350
- Fat: 16.5
- Saturated Fat: 3.5
- Carbohydrates: 27.5
- Fiber: 8
- Protein: 11
Keywords: Mediterranean chickpea salad, healthy lunch, easy salad recipe, plant-based protein, vegan salad option, quick salad, lemon garlic dressing