MEDITERRANEAN CHICKPEA SALAD
This Mediterranean Chickpea Salad is a vibrant and nutrient-dense dish perfect for anyone looking for a light yet satisfying meal. This dish is a mix of cooked chickpeas, juicy cherry tomatoes, crisp cucumber and zesty red onion. Its flavour is enhance with a simple yet flavourful dressing of olive oil, lemon juice and dried oregano. This salad is ready in minutes with minimal preparation, making it an excellent choice for meal prep, on-the-go lunches or a quick side. Its refreshing Mediterranean flavours are not only delicious but also naturally vegan, high in fibre and full of antioxidants. Serve it as a stand-alone meal, a side dish or as part of a mezze platter. This wholesome salad celebrates simplicity and fresh ingredients, offering a perfect balance of taste and nutrition for any season.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook
OCCASION/HOLIDAY
Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Salad
INGREDIENTS
Here is a list of ingredients for Mediterranean Chickpea Salad:
- ¼ cup cooked chickpeas
- ¼ cup cherry tomatoes, halved
- 1 tablespoon cucumber, diced
- ½ tablespoon red onion, diced
- ½ teaspoon olive oil
- ½ teaspoon lemon juice
- ¼ teaspoon dried oregano
FULL NUTRITIONAL INFORMATION
- Calories: 99.2 kcal
- Carbohydrates: 14 g
- Protein: 4.1 g
- Fat: 3.4 g
- Saturated Fat: 0.4 g
- Fibre: 3.9 g
- Sugar: 3.5 g
- Sodium: 102.3 mg
- Potassium: 245.6 mg
- Calcium: 30.8 mg
- Iron: 1.4 mg
PREPARATION
- Rinse Chickpeas: If using canned chickpeas, rinse thoroughly under cold water to remove excess sodium.
- Chop Vegetables: Halve the cherry tomatoes, dice the cucumber and finely dice the red onion.
- Mix Vegetables: In a small bowl, combine chickpeas, cherry tomatoes, cucumber and red onion.
- Prepare Dressing: Whisk together olive oil, lemon juice and dried oregano in a separate bowl.
- Combine: Pour the dressing over the chickpea mixture and gently toss to coat evenly.
- Season And Serve: Optionally, season with a pinch of sea salt and freshly ground black pepper to taste. Serve immediately or refrigerate to enhance flavours.
PREP TIME
10 minutes
COOKING TIME
0 minutes
TIPS
Here are some helpful tips for Mediterranean Chickpea Salad:
- Use Fresh Lemon Juice: Freshly squeezed lemon juice offers brighter and more natural acidity than bottled.
- Soak Red Onion: Soaking diced red onion in water for 5 minutes reduces its sharpness and gives it a milder taste.
- Chill Before Serving: Refrigerate the salad for 15–20 minutes after mixing to allow flavours to meld beautifully.
- Use Ripe Tomatoes: Choose sweet, ripe cherry tomatoes for a more vigorous flavour and juicier texture.
- Adjust Texture: Lightly mash chickpeas into the mixture for a softer consistency.
VARIATIONS
- Add Fresh Herbs: Toss in chopped parsley, mint or basil for added freshness.
- Make It A Meal: Add cooked quinoa, bulgur or couscous for a heartier version.
- Boost Protein: Include diced tofu, grilled tempeh or extra chickpeas for added plant-based protein.
- Dairy Twist: Top with crumbled feta if not strictly vegan.
- Add Olives: A few sliced kalamata olives can bring an authentic Mediterranean touch and extra flavour.
PREPPING AND STORAGE
- Fridge Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Flavours intensify over time.
- Avoid Freezing: This salad is unsuitable for freezing as the fresh vegetables lose their texture when thawed.
- Meal Prep Tip: Keep the dressing separate if preparing in advance to maintain the crispness of the vegetables until ready to serve.