Mediterranean Chickpea Salad
Chickpeas, crunchy vegetables, and lemony oil — pantry protein dressed for summer.
Ingredients
- 1 tin Chickpeas
- 1 Cucumber
- 2 Tomato
- 1 Lemon
- 3 tbsp Extra-virgin olive oil
- ¾ tsp Salt
- ¼ Red onion (optional)
- 80 g Feta (optional)
- 3 tbsp Parsley (optional)
Method
- Drain the chickpeas in a colander and rinse them under cold water.
- Dice the cucumber into small chunks.
- Dice the tomatoes into small chunks.
- Dice the red onion as fine as you can.
- Roughly chop the parsley leaves.
- Whisk the lemon juice with the olive oil and salt in the bottom of a big bowl.
- Add the chickpeas, vegetables, and parsley to the bowl, toss to coat, and crumble the feta over if you have it.
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About Mediterranean Chickpea Salad
Mediterranean Chickpea Salad is a no-cook, pantry-to-plate salad in the spirit of the region's chopped vegetable dishes, turning a can of chickpeas into something fresh and substantial. Crisp cucumber, ripe tomato, and finely diced red onion are tossed with the beans and dressed simply in a bowl with lemon juice, olive oil, and salt, so the vegetables keep their crunch and the chickpeas soak up the tart dressing. It comes together in about fifteen minutes with nothing more than a knife and a bowl.
The flavor is clean and lemony, the raw onion sharp against the creamy chickpeas, with parsley bringing a grassy freshness and optional crumbled feta adding a salty, tangy edge (leave it out to keep the salad fully vegan). It's light and high in volume, filling from the fiber and protein of the beans without weighing you down, which makes it a good hot-weather lunch or a side that holds up on a table. Because it sits well and even benefits from a short rest as the flavors mingle, it travels easily and serves a crowd of four.
Mediterranean Chickpea Salad: frequently asked questions
How many calories are in Mediterranean Chickpea Salad?
A serving has about 223 calories — 6.6g protein, 23.4g carbs, 12.4g fat, 6.1g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is Mediterranean Chickpea Salad gluten-free?
Based on its ingredients, Mediterranean Chickpea Salad has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Is Mediterranean Chickpea Salad dairy-free?
Not as written — it uses Feta. Swapping it for a plant-based alternative makes it dairy-free.
Do I need every ingredient to make Mediterranean Chickpea Salad?
The core ingredients are essential, but you can leave out red onion, feta, parsley — they're optional and mainly there for extra flavor or finish.
How many servings does Mediterranean Chickpea Salad make?
This recipe makes 4 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.