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Chickpea Salad Recipe (Mediterranean Style)
5 from 10 votes

Chickpea Salad Recipe (Mediterranean Style)

This Mediterranean-style Chickpea Salad features cooked chickpeas combined with finely chopped fresh vegetables such as onion, tomato, cucumber, and red bell pepper. The salad includes chopped green and kalamata olives plus fresh herbs like parsley or cilantro. A tangy lemon dressing made with olive oil, lemon juice, spices, and optional garlic ties the components together, creating a fresh and colorful dish that can be served as a light meal or side.

Prep Time
10 mins
Cook Time
30 mins
Soaking Time For Chickpeas
8 hrs
Total Time
8 hrs 40 mins
Servings: 3
Calories: 415 kcal
Course: Side Dish
Cuisine: Mediterranean, International

Ingredients

Cooking Chickpeas
  • 1 cup chickpeas 190 grams will yield 3 cups cooked chickpeas, swap with 3 cups of canned chickpeas instead - read point no 1 in notes below, dried
  • 3 cups water - for soaking dried chickpeas
  • 3 cups water - for pressure cooking in Instant Pot or stovetop Pressure Cooker
  • 1 teaspoon salt or add as required
More Ingredients
  • ½ cup onion finely chopped
  • ½ cup tomato chopped
  • ½ cup cucumber chopped
  • ½ cup red bell pepper chopped
  • 4 green olives - pitted, finely chopped
  • 4 kalamata olives or black olives, pitted, finely chopped
  • 3 tablespoons parsley or cilantro (coriander leaves, chopped
  • 1 tablespoon parsley or cilantro - for garnish, chopped
For Lemon Dressing
  • 2 tablespoon lemon juice
  • 3 tablespoons extra virgin olive oil
  • ½ teaspoon raw sugar or regular sugar
  • ½ to 1 teaspoon paprika or ¼ to ½ teaspoon cayenne or red chilli powder, sweet
  • ½ teaspoon cumin cumin powder, ground
  • ½ teaspoon black pepper or add as required, crushed
  • ½ teaspoon salt or add as required
  • ¼ teaspoon thyme dried
  • ¼ tsp basil dried
  • ¼ teaspoon oregano
  • ½ teaspoon garlic optional, minced

Instructions

Soak chickpeas
    Cup of Yum
  1. First rinse the dried chickpeas a few times in water. In a bowl, soak chickpeas in 3 cups water overnight or for 8 to 9 hours. Cover the bowl while the chickpeas are soaking.
  2. Before cooking, drain all the water from the soaked chickpeas using a mesh strainer or colander. Rinse the chickpeas again a few times in water.
  3. Now you can cook chickpeas in pan on the stovetop, Instant Pot or in a stovetop pressure cooker.
To cook chickpeas in an Instant pot
  1. Add the soaked chickpeas, 3 cups water, 1 teaspoon salt in the inner insert of a 6 quart IP.
  2. Seal tightly with the lid and set the vent to sealing position.
  3. Press the manual mode/pressure cook mode and cook on high pressure by setting the time for 30 minutes.
  4. When you hear the beep sound after 30 minutes of pressure cooking, wait for 12 to 15 minutes. Then lift the vent carefully and release any extra pressure.
  5. Remove the lid. Press the chickpeas with a spoon and they should flatten and get mashed easily.
  6. Cool and taste a few chickpeas. If they have a firm bite in the center, this means that they are undercooked.
  7. If the chickpeas are cooked perfectly, carefully drain all the water and set cooked chickpeas aside.
Cooking Chickpeas in a stovetop pressure cooker
  1. Add the rinsed and soaked chickpeas, 1 teaspoon salt and 3 cups water in a 3 liter stovetop pressure cooker.
  2. On medium to medium-high heat, pressure cook for 12 to 15 minutes or until the chickpeas are tender. When the pressure settles down naturally, then only open the lid.
  3. Drain all the water and set cooked chickpeas aside.
Make lemon dressing
  1. In a mixing bowl, take all the ingredients listed under "For Lemon Dressing".
  2. With a wired whisk mix thoroughly.
Make Mediterranean Chickpea Salad
  1. Add the cooked chickpeas.
  2. Add the finely chopped onions and the chopped tomatoes, cucumbers, red bell peppers. Also add finely chopped green olives and kalamata olives or black olives.
  3. Add 3 tablespoons chopped parsley leaves or cilantro (coriander leaves).
  4. Toss and mix the chickpeas, veggies and olives with the dressing.
  5. Check the seasonings and add more lemon juice, salt or paprika or black pepper if needed.
  6. Serve Chickpea Salad immediately garnished with finely chopped parsley or coriander leaves. Do not refrigerate or store the salad as on resting the veggies release water.

Notes

  • Use canned chickpeas for a faster version; rinse and drain well before combining with vegetables and dressing.
  • If using dried chickpeas, ensure they are fresh and soak overnight for best results before cooking.
  • Fresh herbs can be substituted or combined with dried herbs depending on availability and preference.
  • This salad can also be prepared using other beans such as kidney beans, black eyed peas, pinto beans, or fava beans for variation.
  • Adjust the seasoning and spices in the dressing according to your taste preferences.

Nutrition Information

Calories 415kcal (21%) Carbohydrates 48g (16%) Protein 14g (28%) Fat 20g (31%) Saturated Fat 3g (15%) Polyunsaturated Fat 4g (24%) Monounsaturated Fat 12g (60%) Sodium 601mg (25%) Potassium 803mg (17%) Fiber 14g (56%) Sugar 11g (22%) Vitamin A 1698IU (34%) Vitamin B1 (Thiamine) 0.4mg Vitamin B2 (Riboflavin) 0.2mg Vitamin B3 (Niacin) 2mg Vitamin B6 1mg Vitamin C 51mg (57%) Vitamin E 4mg Vitamin K 110µg Calcium 121mg (12%) Vitamin B9 (Folate) 403µg Iron 5mg (28%) Magnesium 98mg (25%) Phosphorus 273mg Zinc 3mg

Nutrition Facts

Serving: 3 Serving

Amount Per Serving

Calories 415

% Daily Value*

Calories 415kcal 21%
Carbohydrates 48g 16%
Protein 14g 28%
Fat 20g 31%
Saturated Fat 3g 15%
Polyunsaturated Fat 4g 24%
Monounsaturated Fat 12g 60%
Sodium 601mg 25%
Potassium 803mg 17%
Fiber 14g 56%
Sugar 11g 22%
Vitamin A 1698IU 34%
Vitamin B1 (Thiamine) 0.4mg
Vitamin B2 (Riboflavin) 0.2mg
Vitamin B3 (Niacin) 2mg
Vitamin B6 1mg
Vitamin C 51mg 57%
Vitamin E 4mg
Vitamin K 110µg
Calcium 121mg 12%
Vitamin B9 (Folate) 403µg
Iron 5mg 28%
Magnesium 98mg 25%
Phosphorus 273mg
Zinc 3mg

* Percent Daily Values are based on a 2,000 calorie diet.