Mediterranean Chickpea Salad

Mediterranean chickpea salad is full of super delicious flavors and textures. It is a healthy and filling meatless salad packed with plant protein and fiber. An irresistible meal ready in few minutes!

Other filling and flavorful salads are our Lentil Salad with Avocado and Kale Quinoa Salad with Lentils.

Mediterranean Chickpea Salad

This Mediterranean chickpea salad is inspired by the flavors of the eastern Mediterranean. The aromatic notes of cumin and paprika combined with the tartness of sumac and lemon juice with the pungency of garlic and red pepper flakes results in a piquant salad that is so characteristic of the eastern Mediterranean cuisine. Besides, chickpeas are a popular ingredient in that region.

How To Make It

• Ideally I like to make the chickpea salad with dried chickpeas that are soaked overnight and cooked until soft and well done. But you may use canned chickpeas too.
• Then prepare the salad dressing with grated garlic, cumin, paprika, olive oil, lemon juice, salt, pepper. Add red pepper flakes if preferred. Next, mix all the salad dressing ingredients well.

• Place cooked and cooled chickpeas, tomatoes, red bell pepper, onion, scallions and parsley in a wide mixing bowl.
• Stir the salad dressing with all the other ingredients. Adjust the seasoning to your taste.
• Set it aside at room temperature or in the refrigerator for 20-30 minutes.
• The salad may be served over a bed of mixed salad greens and radish slices.
• Garnish with crumbled feta cheese, olives and lemon slices if preferred.

Are Chickpeas Healthy?

Chickpeas, the main ingredient in this salad are a great vegetarian and gluten free source of protein. The quality of the protein is better than most other pulses and it provides all the amino acids except the sulfur-containing amino acids. A piece of toasted pita bread with this salad would complement the protein very well.

The high fiber content and low glycemic index of this bean helps with better regulation of blood glucose. Therefore, it makes an excellent choice for diabetic people. The short chain fatty acids that are produced from the consumption of chickpeas are considered to be very beneficial for colon health.

Health Benefits

This Mediterranean chickpea salad is simple, gluten free, vegetarian and makes a filling and satisfying meal by itself for lunch. It could also be served as a side at dinner or a buffet.

The generous content of vitamin C, potassium, monounsaturated fat and some B vitamins make this Mediterranean chickpea salad very heart healthy.

The high dietary fiber, and adequate fat content in this salad provides for good satiety, satiation and fullness, thereby making it an ideal choice for weight management.

The other ingredients in this salad, add to the flavor profile of the salad. And further enhance the nutrition quality of it with the additional cancer preventive phytochemical boost.

Pro Tips

• The key is to use fresh herbs and vegetables. 
• I prefer to use extra virgin olive oil as it is the least processed version and has a more intense flavor.
• Remember that feta cheese is a salty cheese, so adjust the amount of salt keeping that in mind.
• Grape or cherry tomatoes have a nice bite and work great for this salad.
• Make Ahead:
  • Have some of the vegetables, cooked chickpeas and dressing ready ahead. But mix the dressing just half hour prior to serving.
  • In fact you can make plenty of salad dressing in a mason jar and have it handy for up to a week.
• Variations:
  • Skip the feta cheese to make it vegan and dairy-free, but you may need to add a little more salt in the dressing.
  • You could add grilled chicken, avocado, and substitute other vegetables.
  • The salad can be filled into a pita pocket and enjoyed too!
• Storage: The leftovers keep well in the refrigerator for 3 to 4 days.

If you like chickpeas and spices, you are going to love this Mediterranean chickpea salad! Enjoy this hearty salad with some refreshing Ayran.

More Chickpea Recipes

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5 from 4 votes

Mediterranean Chickpea Salad

Mediterranean chickpea salad is full of super delicious flavors and textures. It is a healthy and filling meatless salad packed with plant protein and fiber.

Prep Time15 mins

Cook Time15 mins

Total Time30 mins

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Course :Salad

Cuisine :Mediterranean

Servings: 6

Calories: 265kcal

Author: Roxana Begum, PhD, RD

Ingredients

• ▢ 1.5 cups chickpeas dried (or 4.5 cups cooked chickpeas)
• ▢ 1.5 cups Roma tomatoes diced
• ▢ ½ cup red bell pepper diced
• ▢ ½ cup red onion diced
• ▢ ½ cup parsley Italian, chopped
• ▢ 2 tablespoons green onions chopped
• ▢ 2 cloves garlic grated
• ▢ 1.5 teaspoons ground cumin ground
• ▢ 1.5 teaspoons paprika
• ▢ 1 teaspoon sumac
• ▢ ¼ teaspoon red pepper flakes
• ▢ 3 tablespoons lemon juice
• ▢ 3 tablespoons olive oil extra virgin
• ▢ ½ teaspoon salt
• ▢ ¼ teaspoon ground black pepper
• ▢ 2 tablespoons feta cheese (optional)
• ▢ pickled olives (optional)
• ▢ 2 cups salad leaves (spinach, arugula, optional)
• ▢ ½ cup radish sliced (optional)

US Customary - Metric

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Instructions

• Soak the chickpeas overnight in 3 to 4 cups of water. Drain the water, and rinse the soaked chickpeas.
  
• The chickpeas may be cooked with 2.5 to 3 cups of water. Turn the heat to medium high and bring it to a boil. Then turn it to a lower setting and simmer for an hour or more, until soft and well done. (Adjust the amount of cooking water as needed.)
• Any leftover water may be drained, or saved to add to other soups and stews.
  
• Prepare the salad dressing with the grated garlic, cumin, paprika, olive oil, lemon juice, salt, pepper.
  
• The red pepper flakes may be added if preferred.
  
• Mix all the salad dressing ingredients well.
• Once the chickpeas have cooled down a little, place it in a wide salad mixing bowl. Add the tomatoes, red bell pepper, onion, scallions and parsley.
  
• Stir the salad dressing with all the other ingredients and toss well. Adjust the seasoning as per taste.
  
• Let it rest at room temperature or in the refrigerator for 20-30 minutes.
  
• The salad may be served over a bed of spinach, arugula or romaine lettuce and radish slices.
  
• Garnish with crumbled feta cheese, lemon slices and olives if preferred.
  
• Serve with some toasted pita bread on the side.
  

Notes

• Use fresh herbs and vegetables for best taste.
• Feta cheese is a salty cheese so adjust the amount of salt keeping that in mind.
• Make Ahead:
  • Have some of the vegetables, cooked chickpeas and dressing ready ahead. But mix the dressing just half hour prior to serving.
• Variations:
  • Skip the feta cheese to make it vegan and dairy-free, but you may need to add a little more salt in the dressing.
  • You could add grilled chicken, avocado, and substitute other vegetables.
  • The salad can be filled into a pita pocket and enjoyed too!
• Storage: The leftovers keep well in the refrigerator for 3 to 4 days.
• Sumac, cumin, pickled olives etc are available at specialty and middle eastern grocery stores. For more tips and serving suggestions check out the blog post above.
• The suggested amount of salt is just a guideline and may need to be adjusted. Check for any added salt in spice mixes and other ingredients and adjust.

Nutrition

Serving: 0g | Calories: 265kcal | Carbohydrates: 34g | Protein: 10g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 213mg | Potassium: 575mg | Fiber: 9g | Sugar: 7g | Vitamin A: 1265IU | Vitamin C: 31.2mg | Calcium: 69mg | Iron: 4mg

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More Healthy & Tasty Salads:

This post was first published on 1st February, 2016