Allergens: Gluten-Free | Dairy-Free | Nut-Free | Vegan | High-Protein
Cuisine: Mediterranean
Follow on Instagram: @simplycookingx

Bright, crunchy, and satisfying — this Mediterranean Chickpea Salad is naturally vegan, high in plant protein, gluten-free, and perfect for make-ahead lunches or light dinners.

This Mediterranean Chickpea Salad celebrates the sun-kissed ingredients of the region — chickpeas, cucumbers, tomatoes, olives, and herbs. Popular across Greece, Lebanon, and Italy in different forms, chickpea-based salads offer both sustenance and refreshment. Chickpeas, also known as garbanzo beans, are a cornerstone of plant-based eating, loaded with protein, fiber, and essential nutrients. Tossed in a lemony olive oil dressing, this salad is a vibrant and wholesome dish that’s perfect for any season.

Ingredients (Serves 4)

• 1 can (400g) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ¼ red onion, finely chopped
• ¼ cup Kalamata olives, sliced
• 2 tbsp parsley, chopped
• 2 tbsp mint, chopped (optional)
• 2 tbsp extra virgin olive oil
• 1½ tbsp lemon juice
• 1 tsp Dijon mustard
• Salt & black pepper, to taste

Instructions

1. Make the Dressing
   • In a small bowl, whisk together olive oil, lemon juice, mustard, salt, and pepper.
2. Assemble the Salad
   • In a large bowl, combine chickpeas, tomatoes, cucumber, onion, olives, and herbs.
3. Toss and Chill
   • Pour dressing over the salad and toss to coat. Chill for 15–30 minutes before serving for best flavor.

Dietary Substitutions & Allergen Swaps

• Low-FODMAP: Use canned lentils instead of chickpeas and omit onions.
• Add Dairy: Crumbled feta can be added if not avoiding dairy.
• Extra Protein: Add grilled tofu, tempeh, or hemp seeds.
• No Mustard? Sub with a splash of apple cider vinegar.

Chef’s Tips

• Meal Prep Hero: This salad lasts 3–4 days in the fridge — perfect for grab-and-go lunches.
• Texture Boost: Add toasted pine nuts or sunflower seeds just before serving.
• Lettuce Wraps: Spoon into romaine leaves for a light lunch wrap.

Wine Pairing

Pairs beautifully with a dry Rosé or crisp Sauvignon Blanc. Non-alcoholic pairings include sparkling water with lemonor mint tea for a refreshing balance.

Nutrition Facts

Serving Size: 1 bowl (approx. 220g)
Servings Per Recipe: 4

Frequently Asked Questions

Q: Can I use dried chickpeas instead of canned?
A: Yes — soak and cook them in advance (1 cup dried = ~2.5 cups cooked).

Q: Is this salad good for weight loss?
A: Absolutely — it’s high in fiber, protein, and low in empty calories.

Q: Can I add grains like quinoa?
A: Yes — adding quinoa or bulgur makes it more filling and adds texture.

Q: Is this salad served cold?
A: Yes — it’s best chilled or at room temperature for max flavor.

🥗🌿 Wholesome, colorful, and packed with Mediterranean goodness. Make this Chickpea Salad and tag @simplycookingx using #GlobalCuisineSeries — your plate might just inspire someone else’s healthy journey.