Chickpea Salad

Name: Chickpea Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 2 cans canned chickpeas, drained, rinsed; 1 English cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely diced; 1 red bell pepper, diced; 1/2 cup kalamata olives, pitted, halved; 1/2 cup fresh parsley, chopped; 2 tbsp fresh mint leaves, chopped; 1/4 cup extra virgin olive oil; 3 tbsp fresh lemon juice; 1 garlic clove, minced; 1 tsp dried oregano; 1/2 tsp ground cumin; 1/2 tsp salt; 1/2 tsp black pepper, freshly ground; 4 whole wheat pita bread, for serving, optional

A vibrant, protein-packed salad featuring chickpeas, fresh vegetables, and herbs tossed in a bright lemon-olive oil dressing. Perfect for a light, refreshing lunch with Mediterranean flavors.

15 minEasyServes 4310 cal/serving

MediterraneanLunchNo-CookVegetarianVeganHigh FiberHigh ProteinHalal-friendlyDairy-FreeEgg-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

2 cans canned chickpeas, drained, rinsed
1 English cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, finely diced
1 red bell pepper, diced
1/2 cup kalamata olives, pitted, halved
1/2 cup fresh parsley, chopped
2 tbsp fresh mint leaves, chopped
1/4 cup extra virgin olive oil
3 tbsp fresh lemon juice
1 garlic clove, minced
1 tsp dried oregano
1/2 tsp ground cumin
1/2 tsp salt
1/2 tsp black pepper, freshly ground
4 whole wheat pita bread, for serving, optional

Instructions

1

In a large bowl, combine 2 cans drained, rinsed canned chickpeas, 1 diced English cucumber, 1 cup halved cherry tomatoes, 1/2 finely diced red onion, 1 diced red bell pepper, 1/2 cup pitted, halved kalamata olives, 1/2 cup chopped fresh parsley, and 2 tbsp chopped fresh mint leaves.
2

In a small bowl, whisk together 1/4 cup extra virgin olive oil, 3 tbsp fresh lemon juice, 1 minced garlic clove, 1 tsp dried oregano, 1/2 tsp ground cumin, 1/2 tsp salt, and 1/2 tsp freshly ground black pepper to make the dressing.
3

Pour the dressing over the salad ingredients and toss gently to combine, ensuring everything is well coated.
4

Let the salad sit for at least 15 minutes before serving to allow the flavors to meld.
5

Serve chilled or at room temperature, with 4 for serving, optional whole wheat pita bread on the side if desired.
6

The salad can be stored in an airtight container in the refrigerator for up to 3 days.

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Questions

How much time should I plan for Chickpea Salad?

As written, 15 minutes: 15 of prep and 0 of cooking. The longest single stretch is step 4 (15 minutes): "Let the salad sit for at least 15 minutes before serving to allow the flavors to meld."

Can I use dried beans instead of canned in Chickpea Salad?

Yes. One 15-ounce can is about one and a half cups of cooked beans, which comes from a generous half cup dried. Soak them overnight and simmer until tender before you start the recipe. As written, the entry for Chickpea Salad uses 2 cans canned chickpeas, drained, rinsed.

Can I make Chickpea Salad gluten-free?

Yes. The gluten in Chickpea Salad is 4 whole wheat pita bread, for serving, optional. Swap the bread or crumbs for a gluten-free loaf or gluten-free panko. Everything else proceeds as written.

How much protein is in Chickpea Salad?

One serving (the recipe makes 4) has 25 g of protein in about 310 calories, alongside 25 g carbohydrate and 12 g fat, plus 6 g fiber and 416 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein lunch collection.

Can I make Chickpea Salad ahead?

Yes, it takes well to being made ahead. Refrigerate what is left of Chickpea Salad within two hours and eat it within three days. It is served cold; there is nothing to reheat.

Serve it with

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