Best 4 Mediterranean Inspired Chickpea Salad Recipes

Embark on a culinary journey to the sun-kissed shores of the Mediterranean with our enticing Mediterranean-inspired Chickpea Salad. This delectable dish is a symphony of flavors, textures, and colors that will transport your taste buds to a vibrant outdoor market. Dive into a refreshing medley of tender chickpeas, crisp cucumbers, juicy tomatoes, aromatic red onions, and vibrant bell peppers, all tossed in a zesty lemon-tahini dressing. As you savor each bite, the tangy dressing, infused with garlic, cumin, and fresh herbs, will tantalize your senses and leave you craving more.

In addition to the classic chickpea salad, we present a tempting array of variations that cater to diverse tastes and dietary preferences. For a vegan twist, whip up our Vegan Mediterranean Chickpea Salad, where creamy avocado replaces the tangy feta cheese. Craving a protein boost? Indulge in our Mediterranean Chickpea and Quinoa Salad, where fluffy quinoa adds a delightful nutty flavor and extra fiber. If you're gluten-free, our Mediterranean Chickpea Salad with Lemon-Dill Dressing is a delightful option, featuring a zesty dressing made with fresh dill and lemon juice.

For those who love a spicy kick, our Mediterranean Chickpea Salad with Harissa Dressing is sure to ignite your taste buds. This fiery dressing, made with roasted red peppers, cumin, and a touch of chili, will add a vibrant heat to your salad. And for a refreshing summer treat, try our Mediterranean Chickpea Salad with Watermelon and Feta, where sweet watermelon and tangy feta cheese create a harmonious balance of flavors.

Whichever variation you choose, our Mediterranean-inspired Chickpea Salad recipes promise an explosion of flavors that will leave you feeling satisfied and refreshed. So, gather your ingredients, put on your apron, and let's embark on this culinary adventure together!

Check out the recipes below so you can choose the best recipe for yourself!

MEDITERRANEAN CHICKPEA SALAD

Mediterranean Chickpea Salad image

A simple Chickpea Salad with feta, cucumber and bell peppers. Fast, healthy and filled with bright Mediterranean flavors, it's a perfect lunches or side!

Provided by Erin Clarke / Well Plated

Categories Salad Side Dish

Time 25m

Number Of Ingredients 14

Ingredients

1/2 cup finely diced red onion (about 1/2 small)
2 cans reduced-sodium chickpeas ((15-ounce cans), rinsed and drained)
1 1/2 cups chopped fresh flat-leaf parsley (about 1 bunch)
1 red bell pepper (chopped)
1 orange bell pepper ( or yellow bell pepper, chopped)
1 green bell pepper (chopped)
1/2 large seedless cucumber (chopped (about 2 cups))
1/2 cup crumbled feta (about 4 ounces)
3 tablespoons extra-virgin olive oil
3 tablespoons red wine vinegar
2 cloves garlic (minced)
1 1/2 teaspoons dried oregano
1 teaspoon kosher salt
1/2 teaspoon black pepper

Steps:

Place the onions in a bowl of cool water and let them soak while you prepare the other ingredients (this removes the harsher bite from the onions, while still giving great flavor).
Place the chickpeas, parsley, bell peppers, cucumber, and feta in a large serving bowl.
In a small mixing bowl or large measuring cup, stir together the dressing ingredients: olive oil, red wine vinegar, garlic, oregano, salt and pepper. Drain the red onions and add them to the chickpea mixture, then pour the dressing over the top. Toss to combine. If time allows, let marinate in the refrigerator for 30 minutes, or enjoy immediately.

Nutrition Facts : ServingSize 1 (of 8), about 1 1/2 cups, Calories 169 kcal, Carbohydrate 21 g, Protein 9 g, Fat 7 g, SaturatedFat 1 g, Cholesterol 3 mg, Sodium 466 mg, Fiber 6 g, Sugar 2 g

MEDITERRANEAN CHICKPEA SALAD

Mediterranean Chickpea Salad image

This healthy summer salad is easy to make and celebrates all the fresh vegetable and herbs of summer. Chickpeas add protein and a tangy vinaigrette brings it all together.

Provided by Sheela Prakash

Categories Lunch Side Dish Salad

Time 15m

Yield 8

Number Of Ingredients 15

Ingredients

For the vinaigrette
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
1/2 teaspoon kosher salt, plus more as needed
1/4 teaspoon freshly ground black pepper, plus more as needed
For the salad
2 (15-ounce) cans chickpeas, drained and rinsed
1 (12-ounce) jar quartered and marinated artichoke hearts, drained
1 pint cherry or grape tomatoes, halved
2 Persian cucumbers, halved lengthwise and thinly sliced
2/3 cup pitted Kalamata olives, halved
4 scallions, white and green parts, thinly sliced (about 1/2 cup)
2 tablespoons fresh mint leaves, chopped
6 ounces feta cheese, crumbled (about 1 1/2 cups)

Steps:

Serve: Serve immediately or cover and refrigerate. You can keep this salad in the fridge covered, for 5 days. Enjoy cold or at room temperature.

Nutrition Facts : Calories 316 kcal, Carbohydrate 29 g, Cholesterol 25 mg, Fiber 9 g, Protein 12 g, SaturatedFat 6 g, Sodium 1149 mg, Sugar 7 g, Fat 18 g, UnsaturatedFat 0 g

MEDITERRANEAN-INSPIRED CHICKPEA SALAD

Mediterranean-Inspired Chickpea Salad image

A quick and easy Mediterranean-inspired salad.

Provided by Caleb Zulawski

Categories Salad Beans

Time 10m

Yield 4

Number Of Ingredients 11

Ingredients

¼ cup olive oil
¼ cup red wine vinegar
1 tablespoon dried oregano
1 tablespoon chopped garlic
1 (15 ounce) can chickpeas, drained
1 (6 ounce) can small black olives, drained
1 (6 ounce) jar marinated artichoke hearts, drained
1 (6 ounce) jar roasted red peppers, drained and chopped
3 ounces crumbled feta cheese
1 ½ ounces non-pareil capers, rinsed and drained
1 (10 ounce) jar dolmas (grape leaves), drained and rinsed

Steps:

Whisk together oil, vinegar, oregano, and garlic for the dressing in a small bowl until blended.
Mix together chickpeas, olives, artichoke hearts, roasted red peppers, feta cheese, and capers in a large bowl. Add dressing and toss to coat. Serve with dolmas, if desired.

Nutrition Facts : Calories 420.9 calories, Carbohydrate 37.4 g, Cholesterol 18.9 mg, Fat 27.5 g, Fiber 7.1 g, Protein 12.4 g, SaturatedFat 6.1 g, Sodium 3462.4 mg, Sugar 2.2 g

MEDITERRANEAN CHICKPEA SALAD I

Mediterranean Chickpea Salad I image

Easy and delicious salad, great for picnics. You may use cubed mozzarella instead of feta cheese.

Provided by LUCIE H.

Categories Salad Beans

Time 3h15m

Yield 4

Number Of Ingredients 9

Ingredients

1 (15 ounce) can garbanzo beans (chickpeas), drained and rinsed
½ cup oil-packed sun-dried tomatoes, drained and cut into strips
1 cup crumbled feta cheese
1 red onion, chopped
2 cloves garlic, minced
1 tablespoon chopped fresh cilantro
2 tablespoons olive oil
2 tablespoons lemon juice
salt to taste

Steps:

In a bowl, mix the garbanzo beans, sun-dried tomatoes, feta cheese, onion, garlic, and cilantro. In a separate bowl, whisk together the olive oil, lemon juice, and salt, and pour over the salad. Refrigerate at least 3 hours before serving.

Nutrition Facts : Calories 353.9 calories, Carbohydrate 25.4 g, Cholesterol 56.1 mg, Fat 22.9 g, Fiber 4.4 g, Protein 13.6 g, SaturatedFat 10.7 g, Sodium 951 mg, Sugar 3.9 g

Tips:

For the best flavor, use fresh, ripe vegetables. This will ensure that your salad is packed with flavor and nutrients.
Don't overcook the chickpeas. They should be cooked until they are tender but still hold their shape.
Use a variety of vegetables in your salad. This will add color, flavor, and texture.
Don't be afraid to experiment with different dressings. There are many delicious options out there, so find one that you love.
Serve the salad immediately or chill it for later. Either way, it's a delicious and healthy meal.

Conclusion:

This Mediterranean-inspired chickpea salad is a delicious and healthy way to enjoy a light and refreshing meal. It's packed with flavor and nutrients, and it's easy to make. With a variety of vegetables and a tangy dressing, this salad is sure to please everyone at your table. So next time you're looking for a healthy and flavorful salad, give this one a try.