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Mediterranean Chickpea Salad [With Lentils]
5 from 159 votes

Mediterranean Chickpea Salad [With Lentils]

Mediterranean Chickpea Salad features cooked lentils and canned garbanzo beans mixed with fresh vegetables like red onion, tomato, and cucumber, dressed simply with olive oil and red wine vinegar. The fresh dill adds herbaceous notes, and the seasoning of salt and pepper rounds out the flavors. This salad is a hearty, textured option that combines legumes and crisp vegetables, making it suitable for a light lunch or a side dish in a Mediterranean-style meal.

Prep Time
10 mins
Cook Time
20 mins
Cool
10 mins
Total Time
40 mins
Servings: 6 -10 servings
Calories: 444 kcal
Course: Lunch, Dinner
Cuisine: Mediterranean

Ingredients

  • 2 cups lentils uncooked
  • 2 garlic chopped, cloves
  • 1 small red onion diced
  • 1 large tomato chopped
  • 1 medium cucumber chopped
  • 4 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 garbanzo beans canned
  • 3 teaspoons dill
  • salt to taste
  • black pepper to taste

Instructions

    Cup of Yum
  1. Boil the lentils in water for about 20 minutes or until soft. Drain and place in the freezer for 10 minutes.
  2. Remove the lentils from the freezer and add them to a large bowl. Pour in the oil and vinegar and mix thoroughly with a wooden spoon.
  3. Stir in the garlic, onion, tomatoes, and cucumber.
  4. Stir in the garbanzo beans, dill, salt, and pepper and mix again. Cool for 10 minutes in the fridge and serve.

Notes

  • Use ripe, in-season produce for best flavor since the salad relies on fresh ingredients.
  • To reduce the sharpness of red onions, soak the diced onion in ice water for 10 minutes before draining and adding to the salad.
  • Use a food chopper or mandoline to speed up vegetable preparation if available.

Nutrition Information

Calories 444kcal (22%) Carbohydrates 62g (21%) Protein 24g (48%) Fat 12g (18%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g (12%) Monounsaturated Fat 7g (35%) Sodium 19mg (1%) Potassium 968mg (21%) Fiber 26g (104%) Sugar 7g (14%) Vitamin A 325IU (7%) Vitamin C 11mg (12%) Calcium 85mg (9%) Iron 7mg (39%)

Nutrition Facts

Serving: 6 -10 servings

Amount Per Serving

Calories 444

% Daily Value*

Calories 444kcal 22%
Carbohydrates 62g 21%
Protein 24g 48%
Fat 12g 18%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 7g 35%
Sodium 19mg 1%
Potassium 968mg 21%
Fiber 26g 104%
Sugar 7g 14%
Vitamin A 325IU 7%
Vitamin C 11mg 12%
Calcium 85mg 9%
Iron 7mg 39%

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