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- 1 can (15 oz) chickpeas, drained and rinsed - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1/2 red onion, finely chopped - 1 cup bell peppers (mixed colors), diced - 1/4 cup Kalamata olives, pitted and sliced - 1/4 cup feta cheese, crumbled (optional) - 1/4 cup fresh parsley, chopped - 3 tablespoons olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste Feta cheese adds a nice creaminess. If you want a vegan option, skip it. You can also add diced avocado for extra creaminess. For more crunch, add radishes or celery. You could use fresh basil or mint instead of parsley for a different taste. This salad is packed with nutrients. One serving has about 200 calories. It has protein from chickpeas and healthy fats from olive oil. This salad also provides a good amount of fiber. Each serving has about 8 grams of protein and 6 grams of fiber. The colorful veggies add vitamins and minerals. Plus, it’s low in calories and gluten-free, making it a great option for many diets. {{ingredient_image_1}} Start by gathering all your ingredients. You will need: - 1 can (15 oz) chickpeas, drained and rinsed - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1/2 red onion, finely chopped - 1 cup bell peppers (mixed colors), diced - 1/4 cup Kalamata olives, pitted and sliced - 1/4 cup feta cheese, crumbled (optional) - 1/4 cup fresh parsley, chopped Rinse the chickpeas well. This helps remove extra salt. Chop the tomatoes, cucumber, and bell peppers into small pieces. Finely chop the red onion. Slice the olives. If you use feta cheese, crumble it into small bits. Lastly, chop the parsley to add a fresh touch. In a large salad bowl, add the rinsed chickpeas, tomatoes, cucumber, red onion, bell peppers, olives, and feta cheese. Mix them gently with a spatula. This way, you keep the veggies whole and fresh. Make sure everything is well combined. The colors should look bright and appealing. In a small bowl, whisk together: - 3 tablespoons olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste Whisk until the oil and lemon juice blend well. This dressing adds a zesty flavor to the salad. Pour the dressing over the chickpea mixture. Toss gently to coat all the ingredients. Lastly, fold in the chopped parsley for a fresh finish. Let the salad sit for 15 minutes. This helps all the flavors come together. Serve chilled or at room temperature. When choosing chickpeas, I recommend using canned ones for ease. Check the label for low sodium options. Look for chickpeas that are firm and whole. Avoid those with dents or leaks. If you prefer dried chickpeas, soak them overnight. This gives them a soft texture. This salad is great on its own. You can also serve it with pita bread. It pairs well with grilled chicken or fish too. I love adding it to a sandwich for lunch. For a fun twist, serve it in lettuce cups. To boost the flavor, try adding fresh herbs. Basil or mint works well with this salad. A sprinkle of red pepper flakes adds a nice kick. You can also change the dressing by adding garlic or Dijon mustard. Drizzle a bit of balsamic vinegar for a sweet touch. Pro Tips Chickpea Choice: Use dried chickpeas that have been soaked and cooked for better texture and flavor, rather than canned ones. Fresh Herbs: Experiment with other fresh herbs like basil or mint for a different flavor profile. Chill Time: Allow the salad to chill in the fridge for at least an hour before serving for maximum flavor infusion. Serving Suggestions: Pair this salad with grilled meats or serve it as a filling in pita bread for a delicious lunch. {{image_2}} To make a vegan version of the Mediterranean Chickpea Salad, simply skip the feta cheese. This salad shines with its fresh flavors, and the chickpeas provide enough protein. You can also add avocado for creaminess. It pairs well with the other ingredients, making it a filling dish. Feel free to mix in other veggies you love. Artichokes, spinach, or even corn can add new flavors. If you want more crunch, try adding nuts like almonds or walnuts. Instead of Kalamata olives, you can use green olives for a different taste. You can also replace lemon juice with vinegar if you prefer. In summer, add fresh herbs like basil or mint for a refreshing twist. In fall, consider roasted vegetables like sweet potatoes or butternut squash. These changes make the salad fit the season while keeping it healthy and tasty. Each season brings new flavors, so use what you have on hand. Store any leftover Mediterranean chickpea salad in an airtight container. Make sure it is sealed well to keep it fresh. Place the container in the fridge. The salad can last for up to three days this way. If the salad has feta, it may soften over time but will still taste great. You can prepare this salad ahead of time for busy days. Mix all the veggies and chickpeas in a bowl. Keep the dressing separate until you are ready to eat. This keeps the salad crisp and fresh. You can also portion out servings in small containers. This makes it easy to grab and go. The shelf life of this salad is about three days in the fridge. It tastes best cold, so there's no need to reheat it. If you prefer it warm, you can warm up the chickpeas separately. Just be careful not to overheat the salad, as it may become soggy. Enjoy the fresh flavors straight from the fridge! Yes, you can use canned chickpeas. They save time and are ready to use. Just drain and rinse them before adding to the salad. This step removes extra salt and makes them taste fresh. If you do not have feta cheese, try using goat cheese or a vegan cheese. Both add a creamy texture. You can also skip the cheese for a lighter option. The salad can last up to three days in the fridge. Just store it in an airtight container. The flavors will get better as it sits. Yes, this Mediterranean Chickpea Salad is gluten-free. All the ingredients are naturally gluten-free, making it a safe choice for those with gluten allergies. Enjoy it without worry! This blog post covered how to make a tasty Mediterranean Chickpea Salad. We discussed the key ingredients, preparation steps, and tips to boost flavor. I shared variations to try, from vegan options to seasonal swaps. Lastly, we explored storage and shelf life for easy meal prep. In summary, this salad offers great taste and nutrition. With simple ingredients and steps, you can enjoy a healthy dish anytime.

Mediterranean Chickpea Salad

A refreshing salad packed with chickpeas, fresh vegetables, and a zesty dressing.
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 30 minutes
Course Appetizer
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 can chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced
  • 0.5 whole red onion, finely chopped
  • 1 cup bell peppers (mixed colors), diced
  • 0.25 cup Kalamata olives, pitted and sliced
  • 0.25 cup feta cheese, crumbled (optional)
  • 0.25 cup fresh parsley, chopped
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • to taste salt and pepper

Instructions
 

  • In a large salad bowl, combine the rinsed chickpeas, cherry tomatoes, cucumber, red onion, bell peppers, olives, and feta cheese (if using).
  • In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until well combined.
  • Pour the dressing over the chickpea mixture and toss gently to ensure all ingredients are coated evenly.
  • Add the chopped parsley and gently fold it into the salad.
  • Let the salad sit for at least 15 minutes at room temperature to allow the flavors to meld.
  • Serve chilled or at room temperature, garnished with additional parsley if desired.

Notes

Letting the salad sit for a while enhances the flavors.
Keyword chickpeas, healthy, salad, vegetarian