5.0 from 159 votes
Mediterranean Chickpea Salad [With Lentils]
This Mediterranean chickpea lentil salad is made with lots of fresh veggies in a simple vinaigrette, loaded with plenty of plant-based protein and fiber, and ready in just 40 minutes for a healthy, hearty meal-prep lunch or dinner that’s sure to satisfy!
Prep Time
10 mins
Cook Time
10 mins
Cool
10 mins
Total Time
40 mins
Servings: 6 -10 servings
Calories: 444 kcal
Course:
Lunch , Dinner
Cuisine:
Mediterranean
Ingredients
- 2 cups of uncooked lentils
- 2 garlic cloves, chopped
- 1 small red onion, diced
- 1 large tomato, chopped
- 1 medium cucumber, chopped
- 4 tablespoons of olive oil
- 2 tablespoons of red wine vinegar
- 1 (15-ounce) can of garbanzo beans
- 3 teaspoons of dill
- Salt and pepper, to taste
Instructions
- Boil the lentils in water for about 20 minutes or until soft. Drain and place in the freezer for 10 minutes.
- 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.
- Stir in the garlic, onion, tomatoes, and cucumber.
- Stir in the garbanzo beans, dill, salt, and pepper and mix again. Cool for 10 minutes in the fridge and serve.
Cup of Yum
Notes
- Use ripe, in-season produce: This Mediterranean chopped salad only uses a handful of ingredients—most of which are fresh produce—so make them count.
- For quick prep time: Use tools like a mandoline or food chopper, if you have them, to speed up veggie chopping time.
- For a milder onion taste: Leave the chopped onion to soak in ice water for 10 minutes, pat it dry, then add to the salad.
Nutrition Information
Calories
444kcal
(22%)
Carbohydrates
62g
(21%)
Protein
24g
(48%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Sodium
19mg
(1%)
Potassium
968mg
(28%)
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.