Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad has a colorful salad. We prepare this healthy salad with chickpeas, cucumber, cherry tomatoes, Kalamata olives, red onion, crumbled feta cheese, fresh parsley, mint, extra virgin olive oil, fresh lemon juice, oregano, garlic powder, sea salt, and black pepper. This healthy salad contains approximately 23 g of net carbs and 290 calories while providing plenty of fiber, plant-based protein, heart-healthy fats, vitamins, and antioxidants. We make this healthy salad in just 15 minutes. This Mediterranean Chickpea Salad is perfect for quick lunches, light dinners, meal prep, picnics, potlucks, summer gatherings, healthy side dishes, and Mediterranean-style meals. We refrigerate this salad for four days, although freezing is not suggested because the fresh vegetables lose their crisp texture. You can serve this healthy salad with Grilled Lemon Chicken, Herb-Roasted Salmon, Whole Wheat Pita, Hummus Platter, or Stuffed Grape Leaves.

STATS:

• Total Time: 15 minutes
• Course: Salad, Side Dish, Light Lunch
• Calories: 290 kcal
• Cook Time: 0 minutes
• Diet: Mediterranean, Vegetarian
• Cuisine: Mediterranean
• Portions: Four
• Prep Time: 15 minutes
• Portion Size: 1½ cups
• Cooking Method: No-Cook
• Difficulty: Easy

TOOLS:

• Bowl
• Whisk
• Measuring cups and spoons
• Knife
• Cutting board
• Colander
• Salad spoon

INGREDIENTS:

• 2 tbsp. lemon juice
• 2 cans chickpeas
• 3 tbsp. olive oil
• 1½ cups cherry tomatoes
• 1 large English cucumber
• ½ cup red onion
• ½ cup Kalamata olives
• ½ cup feta cheese
• ¼ cup parsley
• 2 tablespoons mint
• ¼ teaspoon sea salt
• 1 teaspoon oregano
• ½ teaspoon garlic powder
• 1 teaspoon lemon zest
• ¼ teaspoon black pepper

INGREDIENT NOTES & THEIR SUBSTITUTIONS:

CHICKPEAS:

• We use chickpeas as the main items & provide vegan fiber, protein, texture. You can also use freshly cooked chickpeas instead of canned.

CHERRY TOMATOES:

• Cherry tomatoes add sweetness, juiciness, and vibrant color to the salad. Utilize the diced Roma tomatoes or grape tomatoes.

ENGLISH CUCUMBER:

• English cucumber gives the salad a crisp and refreshing crunch. You can replace it with Persian cucumber or regular cucumber.

RED ONION:

• Red onion provides a mildly sharp flavor and crunchy texture. Utilize the shallots or sweet onion instead.

KALAMATA OLIVES:

• It will add a rich, briny Mediterranean flavor. Utilize the black olives or green olives as a substitute.

FETA CHEESE:

• Feta cheese gives the salad a creamy texture and salty flavor. Utilize goat cheese or omit it for a non-dairy version.

PARSLEY:

• Fresh parsley adds a bright, fresh herbal flavor. Utilize the fresh basil or cilantro instead.

MINT:

• Mint provides a refreshing flavor in the salad. You can use fresh dill or additional parsley instead.

EXTRA VIRGIN OLIVE OIL:

• Olive oil creates a rich Mediterranean dressing with healthy fats. We would also utilize avocado oil as a substitute.

LEMON JUICE:

• It will provide bright & tangy flavor in the dish. You can substitute it with fresh lime juice or red wine vinegar.

OREGANO:

• It offers a typical Mediterranean taste. Utilize the Italian seasoning or dried thyme instead.

INSTRUCTIONS:

1. Strain, wash, & dry the chickpeas.
2. Cut the mint, cucumber, parsley, tomatoes, olives, and onion.
3. Add the seasonings, olive oil, lemon juice, lemon zest, & oregano in a dish & mix.
4. Include the herbs, vegetables, chickpeas, and olives in a dish.
5. Spread the dressing on the salad and gently whisk.
6. Stir in the crumbled feta cheese.
7. Allow the salad to sit for almost fifteen minutes, and then serve.

TIPS:

• Carefully whisk and then include feta.
• Include fresh lemon juice for a perfect flavor.
• Completely dry the chickpeas and then incorporate.
• Refrigerate for about thirty minutes for a perfect taste.
• Include avocado before eating for additional creaminess.

SERVING SUGGESTIONS:

MAIN DISHES:

• Grilled Lemon Chicken
• Herb-Roasted Salmon
• Garlic Shrimp Skewers
• Grilled Lamb Chops
• Mediterranean Turkey Meatballs

BREAD & GRAINS:

• Whole Wheat Pita
• Lemon Herb Rice
• Quinoa Pilaf
• Couscous
• Warm Flatbread

MEDITERRANEAN SIDES:

• Hummus
• Tzatziki
• Stuffed Grape Leaves
• Roasted Vegetables
• Baba Ganoush

SOUPS & LIGHT MEALS:

• Lentil Soup
• Tomato Basil Soup
• Greek Yogurt Bowl
• Spinach Omelet
• Falafel Wrap

STORAGE INFORMATION:

FRIDGE:

• Put this chickpea salad in an enclosed bowl and stock it for approx. 2-4 days.

FREEZER:

• Not recommended, as the vegetables lose their crisp texture after thawing.
• We do not advise storing this chickpea salad because the veggies will lose their crispy texture after defrosting.

FAQs:

May we prepare this chickpea salad earlier?

• Yes, you can make this chickpea salad beforehand, as it chills for almost 4 days.

Could we prepare this chickpea salad without dairy?

• Yes, you can use dairy-free feta or skip the feta.

Will we include additional protein?

• Yes, you can use salmon, grilled chicken, tuna, or shrimp.

May we utilize dried chickpeas?

• Yes, you can cook them till tender and then use them.

NUTRITIONAL FACTS:

Fiber: 8 g

Calories: 290 kcal

Sodium: 460 mg

Sugar: 5 g

Fat: 15 g

Net Carbs: 23 g

Protein: 10 g

Serving Size: 1½ cups

Total Carbs: 31 g