🥗🍋 Mediterranean Chickpea Salad with Lemon Vinaigrette 🍋🥗
“A vibrant and refreshing salad packed with protein-rich chickpeas, colorful vegetables, and a zesty lemon vinaigrette—perfect for a light lunch or as a hearty side dish!”
This salad bursts with color, crunch, and Mediterranean flair. It’s protein-packed, fiber-rich, and brightened by fresh herbs and a tangy dressing. Ideal for meal prep, picnics, or potlucks!
🍽️ Servings:
6 as a side or 3–4 as a light main dish
⏱️ Prep & Chill Time:
- Prep Time: 15–20 minutes
- Chill Time (optional): 30 minutes
- Total Time: ~20 minutes (or 50 minutes if chilled)
🛒 Ingredients:
For the Salad:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 English cucumber, diced (~2 cups)
- 1 pint cherry tomatoes, halved (~2 cups)
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- ½ red onion, finely diced (~½ cup)
- ¾ cup kalamata olives, pitted and halved
- ¾ cup crumbled feta cheese (or dairy-free feta for vegan)
- ½ cup fresh parsley, chopped
- ¼ cup fresh mint leaves, chopped
For the Lemon Vinaigrette:
- ⅓ cup extra virgin olive oil
- ¼ cup fresh lemon juice (about 2 lemons)
- 2 cloves garlic, minced
- 1 tsp Dijon mustard
- 1 tsp honey (or maple syrup for vegan)
- 1 tsp dried oregano
- ½ tsp ground cumin
- Salt & freshly ground black pepper to taste
🔪 Instructions:
- Prepare the Vinaigrette:
In a small bowl or jar, whisk together lemon juice, olive oil, garlic, mustard, honey (or maple), oregano, cumin, salt, and pepper until well combined. - Assemble the Salad:
In a large mixing bowl, combine chickpeas, cucumber, cherry tomatoes, bell peppers, red onion, olives, feta, parsley, and mint. - Toss and Chill:
Pour the vinaigrette over the salad and toss gently until everything is coated.
Chill for 30 minutes if time allows for enhanced flavor melding. - Serve:
Serve cold or at room temperature. Garnish with extra herbs or a squeeze of lemon.
📝 Notes:
- You can substitute white beans or lentils for chickpeas if desired.
- Store in an airtight container for up to 3–4 days in the fridge.
- Add quinoa, couscous, or bulgur to make it a more filling grain salad.
- Feta can be omitted or swapped for avocado in a dairy-free version.
💡 Tips:
- Let it marinate at least 30 minutes before serving for max flavor.
- Use fresh lemon juice—bottled just doesn’t compare here.
- Chop ingredients into similar-sized pieces for balance in every bite.
- For extra protein, add grilled chicken or tuna on top.
⚖️ Nutritional Info (per serving – approx., for 6 servings):
- Calories: 280–320 kcal
- Protein: 9–11g
- Carbs: 26–30g
- Fat: 18–20g
- Fiber: 6–7g
- Calcium: ~150mg
(May vary slightly based on feta and oil quantity)
🌿 Health Benefits:
- Chickpeas are high in plant-based protein and fiber, promoting satiety and digestive health.
- Olive oil provides heart-healthy monounsaturated fats.
- Lemon juice, herbs, and colorful vegetables offer antioxidants, vitamins, and minerals.
- This salad is anti-inflammatory, gut-friendly, and supports weight balance.
❓ Q&A:
Q: Can I make this ahead of time?
A: Yes! It actually tastes better after sitting for a few hours or overnight. Just wait to add feta and herbs right before serving if possible.
Q: Is it gluten-free?
A: Yes, naturally gluten-free!
Q: Can I freeze it?
A: Freezing is not recommended due to the fresh vegetables and herbs. It’s best enjoyed fresh or refrigerated.
Q: Can I use dried herbs?
A: Fresh parsley and mint are best, but you can use 1/3 the amount of dried herbs in a pinch.