5 from 21 votes
Mediterranean Chickpea Salad
The Mediterranean Chickpea Salad combines chickpeas with fresh vegetables like red onion, bell pepper, cucumber, and cherry tomatoes, all dressed in a lemon juice and olive oil sauce seasoned with garlic, salt, and pepper. Fresh dill and parsley add herbal brightness, while optional crumbled feta cheese introduces a creamy, tangy element. This salad can be served chilled or at room temperature and is ideal for a light, refreshing side or main dish.
Prep Time
15 mins
Total Time
15 mins
Servings:
4
Calories:
370 kcal
Course:
Salad
Cuisine:
Mediterranean
Ingredients
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 1 garlic minced, clove
- 1 teaspoon salt I use Real Salt brand, fine sea salt
- 1/2 teaspoon black pepper
- 1/2 red onion , diced
- 1 red bell pepper , seeds removed & diced
- 1 large cucumber , diced (optional to remove seeds)
- 1 cup cherry tomato sliced in half
- 1/4 cup dill minced, fresh
- 1/4 cup parsley minced, flat-leaf, Italian
- 2 (15-ounce cans) chickpeas , rinsed and drained
- 3 ounces feta cheese optional; omit for vegan salad, crumbled
Instructions
- In a large bowl, combine the olive oil, lemon juice, garlic, salt, and pepper. Mix well.
- To the bowl of dressing, add in the diced onion, red bell pepper, cucumber, tomatoes, dill, parsley, and drained chickpeas. Toss well to coat everything in the dressing. Let the salad marinate for at least 15 minutes, so the flavors can meld.
- Add the crumbled feta to the salad and stir well, then adjust any seasoning to taste. You can add extra lemon juice for a sharper flavor, or extra fresh herbs, if desired. Serve right away at room temperature, or you can store in an airtight container in the fridge to chill until ready to serve.
- This salad will keep well in the fridge for up to 3 days. After that it gets a little soggy, so I don't recommend making it too far in advance if you plan on serving it to guests. It will look the prettiest if you add the feta shortly before serving.
Cup of Yum
Notes
- Nutrition info provided is an estimate for a 4-serving portion (approximately 2 cups each).
- To keep the salad dairy-free and vegan, omit the feta cheese.
Nutrition Information
Calories
370kcal
(19%)
Carbohydrates
37g
(12%)
Protein
15g
(30%)
Fat
20g
(31%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
10g
(50%)
Cholesterol
19mg
(6%)
Sodium
1424mg
(59%)
Potassium
618mg
(13%)
Fiber
11g
(44%)
Sugar
4g
(8%)
Vitamin A
1515IU
(30%)
Vitamin C
57mg
(63%)
Calcium
208mg
(21%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 370
% Daily Value*
| Calories | 370kcal | 19% |
| Carbohydrates | 37g | 12% |
| Protein | 15g | 30% |
| Fat | 20g | 31% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 19mg | 6% |
| Sodium | 1424mg | 59% |
| Potassium | 618mg | 13% |
| Fiber | 11g | 44% |
| Sugar | 4g | 8% |
| Vitamin A | 1515IU | 30% |
| Vitamin C | 57mg | 63% |
| Calcium | 208mg | 21% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.