This Mediterranean Chickpea Salad is perfect lunch box material!

This Mediterranean Chickpea Salad is inspired by flavours that are fresh, herby and full of crunch. This salad can double up as a full meal because it has protein, fibre, carbs and fat. Every mouthful is like a party; it'll be over before you know it!

That vibrant, colorful bowl can be yours in minutes. And I'm not kidding because that's literally how long it takes to put this big bowl of salad together - 15 minutes. I admit that there is a fair bit of chopping involved, but if you have some help, it can be tackled easily. You don't need perfectly cut veggies either - just roughly chop everything up, add it all to the bowl, drizzle with the dressing, toss it up and you are done.

I have always always liked to cook my own beans and I am proud of the fact that I've never bought a can of cooked chickpeas in my life. But there is no judgement here if that's the way you prefer it. I get that it saves time and doesn't need any planning so that you can have your bowl of Mediterranean chickpea salad whenever you want. But if you'd like to learn how to cook your own chickpeas, here are my simple tips:

How to cook chickpeas from scratch

Cooking chickpeas from scratch is incredibly easy. It's really important that you start by soaking the beans first - this helps cook them faster, and also helps digest them easier. Soak the chickpeas overnight, and then boil them in mildly salted water for approximately 45 minutes. You can also use an instant pot or pressure cooker which will cook the chickpeas faster - in about 20-25 minutes. Drain and use as required. I also want to point out that after years of cooking chickpeas this way, I've realized that the timing varies slightly with the age of the beans. The older the beans, the longer they'll take to cook, so be prepared for a little variation in cooking time. You know they are cooked when they can be squashed easily between two fingers. Drain the water and then use them in recipes like chana masala, this mediterranean chickpea salad, cauliflower chickpea coconut curry or roast them with Indian spices.

Ingredients You'll need to make this Salad

• Dressing:
  • Extra Virgin Olive Oil: This high-quality oil adds richness and depth of flavour to the dressing, enhancing the overall taste of the salad.
  • White Wine Vinegar: With its mild tanginess, white wine vinegar brings a subtle acidity that balances the flavours in the dressing. You can substitute it with a mild vinegar of your choice!
  • Balsamic Vinegar: Known for its sweet and slightly tart taste, balsamic vinegar adds a touch of complexity and richness to the dressing.
  • Garlic (minced): Freshly minced garlic infuses the dressing with a delightful pungent aroma and adds a savoury kick to the overall flavour profile. Do not use grated garlic or garlic paste as it has a more pungent taste.
  • Dijon Mustard: Dijon mustard contributes a creamy texture and a tangy, slightly spicy flavor that enhances the dressing's taste and helps emulsify the ingredients.
  • Salt: Salt enhances the flavors of the dressing, ensuring a well-seasoned and delicious result.
  • Black Pepper: Ground black pepper adds a hint of spiciness and a subtle earthy flavour, complementing the other ingredients in the dressing.
• Salad:
  • Chickpeas: These protein-rich legumes provide a nutty flavor and a satisfying texture to the salad, making it more filling.
  • Red Onions and Green Onions: onions offer a mild sharpness and a touch of sweetness, adding both flavour and crunch to the salad.
  • Cherry Tomato, Cucumber, Red Bell Pepper: these three ingredients add a burst of juiciness, vibrant colour and crunch!
  • Kalamata Olives, Black Olives: Olives provide a briny and savory flavor, adding depth and complexity to the salad. You can use any olives you have on hand!
  • Celery, Parsley: Chopped herbs adds a refreshing and crunchy texture to the salad, while the leaves offer a subtle herbal note.
  • Capers: Capers, if included, provide a tangy and slightly salty taste, bringing a unique and salty flavor to the salad.
  • Feta Cheese: Crumbled feta cheese brings a creamy and tangy flavor to the salad, adding richness and a delightful contrast to the other ingredients.

How to make Mediterranean Chickpeas Salad

1. Whisk together all the ingredients for the dressing and set aside. This dressing can be made ahead and stored in the refrigerator.

2. Add the chickpeas, onions, cucumber, bell peppers, tomatoes, celery, both the olives, capers, and parsley to a large bowl.

3. Drizzle the prepared dressing all over the salad ingredients and toss well together.

4. Crumble feta over the salad and refrigerate for a couple of hours before serving. Refrigerating the salad for a few hours help meld the flavours together and gives the chickpeas time to soak up the dressing.

Top Tips to make the Best Mediterranean Chickpea Salad

1. Feel free to use either canned chickpeas or cook them from scratch. The process to cook chickpeas is detailed in the post above.
2. This salad can be eaten as a complete meal since it has the chickpeas as a protein with an assortment of vegetables.
3. Adding celery with leaves, adds an extra crunch as well as more fibre to the salad.
4. This Mediterranean quinoa salad can be made vegan if you leave the feta out. If leaving the feta out, increase the amount of salt in the recipe

Whatever you decide to do - you will never regret the decision to make this salad. It actually lasts a good one day in the fridge, and I insist on making it a few hours ahead. Because it gives the chickpeas and veggies time to really soak up the dressing. And that's exactly what we are looking for - juicy, lemony flavours in every bite.

My favourite time to make this salad? I love making this every time we have guests over. I use this as one of the dishes in my hummus party.

Serve this with:

• Some creamy, fluffy hummus,
• a mound of freshly baked pita bread

More Mediterranean Recipes:

• Mediterranean Quinoa Salad
• Chicken Shawarma
• Healthy Lemon Dill Potato Salad
• Lebanese Pecan Red Pepper Dip | Muhammara
• Creamy Sundried Tomato Hummus (No Tahini Required)

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Easy Mediterranean Chickpea Salad

This mediterranean inspired chickpea salad is like a party in your mouth! It's got a healthy combination of protein, carbs, fibre and fats which makes it a great dinner dish too. Carry it in your lunchbox or serve it as a side with some pita and hummus - this bowl will disappear in minutes. Ready in 15 minutes if you already have cooked chickpeas at hand.

5 from 3 votes

Print Pin Rate

Course: Salads

Cuisine: Mediterranean

Diet: Gluten Free, Vegan, Vegetarian

Prep Time: 10 minutes minutes

Cook Time: 5 minutes minutes

Total Time: 15 minutes minutes

Servings: 4 Portions

Calories: 411kcal

Author: Richa

Ingredients

For the Salad Dressing:

• ▢ ½ cup Extra Virgin Olive Oil
• ▢ ¼ cup White Wine Vinegar
• ▢ 1 tablespoon Balsamic Vinegar
• ▢ 1 tablespoon Garlic minced
• ▢ 1 tablespoon Dijon Mustard
• ▢ 1 ½ teaspoon Salt
• ▢ ¾ teaspoon Black Pepper ground

For the Salad:

• ▢ 2 cups Chickpeas cooked
• ▢ ½ cup Red Onions diced
• ▢ ½ cup Cherry / Grape Tomato halved
• ▢ 1 cup Cucumber diced
• ▢ ½ cup Red Bell Pepper diced
• ▢ ¼ cup Kalamata Olives sliced
• ▢ 2 tablespoon Black Olives sliced
• ▢ ½ cup Celery chopped (with leaves)
• ▢ 1 cup Fresh Parsley chopped
• ▢ 3 tablespoons Capers optional
• ▢ ¼ cup Green Onions chopped
• ▢ ¼ -½ cup Feta Cheese crumbled

Instructions

• Whisk together all the ingredients for the dressing and set aside. This dressing can be made ahead and stored in the refrigerator.
• Add the chickpeas, onions, cucumber, bell peppers, tomatoes, celery, both the olives, capers, and parsley to a large bowl.
• Drizzle the prepared dressing all over the salad ingredients and toss well together. Crumble feta over the salad and refrigerate for a couple of hours before serving. Refrigerating the salad for a few hours help meld the flavors together and gives the chickpeas time to soak up the dressing.

Video

Notes

1. Feel free to use either canned chickpeas or cook them from scratch. The process to cook chickpeas is detailed in the post above.
2. This salad can be eaten as a complete meal since it has the chickpeas as protein with an assortment of vegetables.
3. Adding celery with leaves, adds an extra crunch as well as more fibre to the salad.
4. This mediterranean quinoa salad can be made vegan if you leave the feta out. If leaving the feta out, increase the amount of salt in the recipe

Nutrition

Calories: 411kcal | Carbohydrates: 31g | Protein: 8g | Fat: 30g | Saturated Fat: 3g | Cholesterol: -8mg | Sodium: 1202mg | Potassium: 526mg | Fiber: 9g | Sugar: 7g | Vitamin A: 2152IU | Vitamin C: 54mg | Calcium: 88mg | Iron: 4mg

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