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Mediterranean Chickpea Delight

by
S
Sophie

A vibrant and flavorful Mediterranean-inspired chickpea salad, perfect for any occasion.

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Preparation time (min) 15 min
Cooking time (min) 0 min
Difficulty
Mediterranean Chickpea Delight

Ingredients

4 servings
|
  • 2 cup
    Chickpea canned or Cooked dried chickpeas
  • 1.5 cup
    Tomato cherry or Grape tomatoes
  • 1 whole
    Bell pepper yellow or Orange bell pepper
  • 1 whole
    Cucumber English or Persian cucumber
  • 1/2 whole
    Red onion small or Shallot
  • 1/2 cup
    Kalamata olive pitted or Black olive
  • 1/4 cup
    Parsley fresh or Cilantro
  • 1/4 cup
    Mint fresh or Basil
  • 1/4 cup
    Olive oil extra virgin or Avocado oil
  • 2 tbsp
    Lemon juice fresh or Lime juice
  • 1 clove
    Garlic minced or Garlic powder
  • 1 tsp
    Oregano dried or Italian seasoning
  • 1/2 tsp
    Salt or Sea salt
  • 1/4 tsp
    Black pepper freshly ground or White pepper

Instructions

1

Prepare the chickpeas

Rinse and drain the canned chickpeas thoroughly.

Rinsing canned chickpeas removes excess sodium and improves their flavor.

Ingredients needed for this step

chickpea
2

Chop the vegetables

Chop the cherry tomatoes, yellow bell pepper, cucumber, and red onion into bite-sized pieces.

Uniformly sized pieces ensure even distribution of flavors in each bite.

Ingredients needed for this step

tomato bell pepper cucumber red onion
3

Mix the salad ingredients

Combine the chickpeas, chopped vegetables, kalamata olives, parsley, and mint in a large mixing bowl.

Gently toss the ingredients to avoid bruising the vegetables.

Ingredients needed for this step

chickpea tomato bell pepper cucumber red onion kalamata olive parsley mint
4

Prepare the dressing

Whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper in a small bowl.

Whisking emulsifies the dressing, ensuring a smooth consistency.

Ingredients needed for this step

olive oil lemon juice garlic oregano salt black pepper
5

Dress the salad

Pour the dressing over the salad and toss to coat evenly.

Let the salad sit for a few minutes to allow the flavors to meld.

Ingredients needed for this step

olive oil lemon juice garlic oregano salt black pepper chickpea tomato bell pepper cucumber red onion kalamata olive parsley mint
6

Serve and store

Serve the salad immediately or refrigerate it for up to 3 days in an airtight container.

Serving the salad chilled enhances its refreshing qualities.

Ingredients needed for this step

chickpea tomato bell pepper cucumber red onion kalamata olive parsley mint olive oil lemon juice garlic oregano salt black pepper

Nutrition Facts (100g)

Calories 150 kcal
Fat 9 g
  • Saturated Fat: 1.5 g
Carbohydrates 15 g
Fiber 5 g
Sugar 3 g
Protein 5 g

Learn More About This Recipe

📝

About this Recipe

Discover the Mediterranean Chickpea Delight, a refreshing and easy-to-make salad featuring chickpeas, fresh vegetables, and a zesty dressing. Perfect for a healthy lunch or dinner side dish.
💪

Why This Recipe Is Good For You

This recipe is packed with plant-based protein from chickpeas and a variety of fresh vegetables, making it a nutritious choice for those seeking a healthy and balanced meal.
💡

Tips & Tricks

For added flavor, let the salad marinate in the dressing for a few hours before serving. This allows the ingredients to absorb the dressing and enhances the taste.
🔄

Recipe Variations

You can add crumbled feta cheese or diced avocado for a creamy texture. For a spicier kick, include a pinch of red chili flakes in the dressing.
🗄️

Storage Instructions

Store the salad in an airtight container in the refrigerator for up to 3 days. Stir well before serving to redistribute the dressing.
📚

Recipe History

Chickpea salads have been a staple in Mediterranean cuisine for centuries, celebrated for their simplicity and wholesome ingredients.
🥗

Nutritional Information

Rich in fiber, protein, and essential vitamins, this salad is a healthy choice for any meal.
🍽️

Pairing Suggestions

Pair this salad with grilled chicken or fish for a complete meal, or serve it alongside pita bread and hummus for a Mediterranean feast.

Tags

healthy quick vegan vegetarian salad refreshing

Recipe Categories

Cuisine

mediterranean other

Meal Type

lunch dinner snack other

Course

salad side dish

Cooking Methods

raw

Occasions

everyday picnic potluck brunch summer cookout

Dietary Restrictions

vegetarian vegan gluten-free low-sodium low-sugar low-carb halal kosher macrobiotic

Allergens

gluten sesame

Seasons

spring summer fall all-season

Difficulty

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