Mediterranean Garlic Chickpea Salad
This Mediterranean Garlic Chickpea Salad is a flavorful, protein-packed dish full of fresh vegetables, herbs, and a zesty garlic-lemon dressing. It’s quick to assemble, naturally vegan, and perfect for meal prep, potlucks, or a light lunch. With bold flavors from garlic, olive oil, and herbs, it brings a sunny Mediterranean flair to your table.
Total Time:
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Serves: 4
Ingredients:
Salad:
2 cans (15 oz each) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/3 cup red onion, finely chopped
1/2 cup Kalamata olives, pitted and halved
1/4 cup fresh parsley, chopped
1/4 cup fresh mint or basil, chopped (optional)
1/2 cup crumbled feta cheese (optional)
Garlic Lemon Dressing:
1/4 cup extra virgin olive oil
2 tablespoons lemon juice (freshly squeezed)
2–3 garlic cloves, minced or grated
1 teaspoon Dijon mustard (optional)
1/2 teaspoon dried oregano
Salt and black pepper to taste
Pinch of red pepper flakes (optional)
Instructions:
Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, garlic, oregano, Dijon mustard (if using), salt, pepper, and red pepper flakes. Set aside.
Prepare the Salad:
In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, olives, parsley, and mint.
Toss Together:
Pour the dressing over the salad and toss to combine. Taste and adjust seasoning as needed.
Add Feta (Optional):
Gently fold in the crumbled feta cheese just before serving.
Chill or Serve Immediately:
You can enjoy it immediately or let it chill in the fridge for 20–30 minutes to allow flavors to meld.
Tips & Variations
Tips:
Make Ahead: This salad tastes even better after a few hours in the fridge as the flavors develop.
Drain Well: Rinse and drain chickpeas thoroughly to avoid excess moisture.
Serve Cold or Room Temp: Perfect as a chilled side or a room-temperature main.
Use Fresh Garlic: For the most flavor-packed dressing, use freshly minced or grated garlic instead of garlic powder.
Variations:
Add Grains: Mix in quinoa, couscous, or bulgur for a heartier meal.
Add Greens: Serve over a bed of arugula, baby spinach, or romaine.
Make It Spicy: Add chili flakes, chopped jalapeños, or a splash of hot sauce.
No Feta? Try goat cheese or keep it dairy-free for a vegan version.
Crunch Factor: Add toasted pine nuts, sunflower seeds, or chopped walnuts.
Q&A (Frequently Asked Questions)
Q: Can I use dried chickpeas instead of canned?
A: Yes! Soak and cook dried chickpeas in advance (about 1½ cups dried equals 3 cups cooked, or 2 cans).
Q: How long does it last in the fridge?
A: Store in an airtight container for up to 4 days. It keeps well and is great for meal prep.
Q: Is it gluten-free?
A: Yes, it’s naturally gluten-free. Just be sure any mustard or condiments you use are certified gluten-free.
Q: Can I skip the olives or onions?
A: Absolutely—customize it to your taste or dietary needs.
Nutrition Information (Per Serving – Approximate)
Calories: 310
Protein: 11g
Fat: 18g
Carbohydrates: 26g
Fiber: 7g
Sugar: 4g
Sodium: 380mg
Conclusion
This Mediterranean Garlic Chickpea Salad is a light yet filling dish that packs a flavorful punch with minimal effort. Rich in fiber, plant protein, and zesty Mediterranean ingredients, it’s ideal for a quick lunch, picnic, or as a colorful side at your next gathering. Whether served as-is or customized with your favorite mix-ins, it’s a nourishing, no-fuss crowd-pleaser.