Mediterranean Chickpea Salad Recipe

Recipe By The Spruce Eats

If there is one salad that should be a staple in your refrigerator every week, it is definitely this one. Chickpeas, also known as garbanzo beans, are a good source of protein and fiber. This is an ideal dish to bring to any picnic or cook-out since the chickpeas make a great meat alternative for any vegetarian guests. Dressed with olive oil instead of mayonnaise this salad can hold up for a few hours without requiring refrigeration. Because chickpeas are a staple in mediterranean cuisine, as well as middle eastern and indian, they're a natural to pair up with fresh vegetables and a mediterranean-inspired dressing. Fresh tomatoes, garlic, crumbly feta cheese, oregano, and good extra virgin olive oil make this salad's flavors bright and delectable. If bell peppers are not your thing, feel free to add whatever other vegetables you like, such as crunchy carrots, cucumbers, broccoli florets or sliced radishes. You can even include a cooked grain such as quinoa or farro to make the salad more of a substantial meal. Make a big batch at the start of the week and keep it in a sealed container in the fridge for easy and nutritious lunches. Or portion it out into mason jars for an easy grab and go meal on the run.

4.1
25 Rating -
Rate
Vegdiet
20minstotal
15minsPrep
5minsCook
20m.total
15m.Prep
5m.Cook
Mediterranean Chickpea Salad
plan
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ingredients serve

Ingredients for Mediterranean Chickpea Salad Recipe

  • 3.75 ounce 1 Can Chickpeas
  • 1/4 tablespoon Olive oil
  • 1/4 pint Cherry tomatoes halved
  • 0.13 Red onion, peeled and sliced
  • 1/4 Yellow bell pepper, diced
  • 1/4 Orange bell pepper, diced
  • 1/2 tablespoon Chopped Fresh Parsley
  • 0.13 cup Crumbled Feta Cheese
  • 1/4 Clove garlic, peeled and finely minced or grated
  • 0.06 cup Extra virgin olive oil
  • 1/2 tablespoon Fresh lemon juice
  • 1/4 teaspoon Mustard
  • 0.13 teaspoon Dried oregano
  • 0.06 teaspoon Black pepper, or to taste
Nutrition
value
644
calories per serving
28 g Fat25 g Protein70 g Carbs30 g FiberOther

Current Totals

  • Fat
    28g
  • Protein
    25g
  • Carbs
    70g
  • Fiber
    30g

MacroNutrients

  • Carbs
    70g
  • Protein
    25g
  • Fiber
    30g

Fats

  • Fat
    28g

Vitamins & Minerals

  • Calcium
    304mg
  • Iron
    9mg
  • Vitamin A
    778mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    3mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    335mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    122mg
  • Vitamin E
    5mg
  • Copper
    1mcg
  • Magnesium
    205mg
  • Manganese
    3mg
  • Phosphorus
    384mg
  • Selenium
    50mcg
  • Zinc
    5mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By The Spruce Eats