Best 7 Mediterranean Salad With Chickpeas Recipes

Journey to the heart of the Mediterranean with our tantalizing recipe for a vibrant and flavorful Mediterranean salad. Bursting with freshness and goodness, this salad is an irresistible symphony of colors, textures, and tastes. Dive into a medley of crisp cucumbers, juicy tomatoes, sweet bell peppers, and earthy chickpeas, all tossed in a zesty lemon-tahini dressing that dances on your palate. This delectable dish is not just a culinary delight; it's a celebration of healthy living, combining the goodness of fresh vegetables, protein-rich chickpeas, and heart-healthy fats from the creamy tahini dressing. Ready in just 20 minutes, this salad is an effortless way to elevate your meals and impress your taste buds. Discover the vibrant flavors of the Mediterranean and embark on a culinary journey that will leave you craving more.

Let's cook with our recipes!

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 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

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 RECIPE

Mediterranean Chickpea Salad Recipe image

Recipe for a crispy chickpea and vegetable salad with Mediterranean flavors and crumbled feta cheese.

Provided by Anita Schecter

Categories Lunch Side Dish Dinner Salad

Time 20m

Yield 4

Number Of Ingredients 17

Ingredients

For the Chickpea Salad:
1 15-ounce can chickpeas
1 tablespoon olive oil
1 pint cherry tomatoes, halved
1/2 red onion, peeled and sliced
1 yellow bell pepper, diced
1 orange bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 cup crumbled feta cheese
For the Dressing:
1 clove garlic, peeled and finely minced or grated
1/4 cup extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon mustard
1/2 teaspoon dried oregano
1/4 teaspoon black pepper, or to taste
1/4 teaspoon salt, or to taste

Steps:

Rinse and thoroughly drain the chickpeas. Add to a large skillet or cast iron pan along with the tablespoon of olive oil. Saute on medium high heat, stirring often, for about 5 minutes until the chickpeas are slightly crisped.
Make the dressing by whisking together the minced garlic, extra-virgin olive oil, fresh lemon juice, mustard, dried oregano, salt, and pepper in a serving bowl.
Add the chickpeas, cherry tomatoes, sliced red onions, diced orange and yellow bell peppers and parsley to the bowl and toss. Top with the crumbled feta cheese and serve at room temperature.

Nutrition Facts : Calories 393 kcal, Carbohydrate 36 g, Cholesterol 17 mg, Fiber 9 g, Protein 12 g, SaturatedFat 5 g, Sodium 587 mg, Sugar 9 g, Fat 24 g, ServingSize 4 Servings, UnsaturatedFat 0 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 CHICKPEA SALAD

Mediterranean Chickpea Salad image

This pretty chickpea salad comes together quickly. If you can't find juicy, flavorful tomatoes, leave them out, or use halved grape or cherry tomatoes instead.

Provided by Martha Rose Shulman

Categories easy, quick, weekday, salads and dressings, side dish

Time 10m

Yield 6 side dish servings

Number Of Ingredients 14

Ingredients

2 (15-ounce) cans chickpeas, drained and rinsed
1/4 cup chopped flat-leaf parsley, or a combination of parsley and other herbs, such as chives, tarragon, marjoram, basil, or mint
1 small red bell pepper, chopped
2 medium tomatoes, diced
4 scallions, white and light green parts only, sliced (optional)
6 pitted kalamata olives, quartered lengthwise
1 ounce feta cheese, crumbled
1 tablespoon fresh lemon juice
1 tablespoon red wine vinegar, champagne vinegar, or sherry vinegar
1 small garlic clove, minced or put through a press
1/4 teaspoon cumin seeds, lightly toasted and crushed or coarsely ground
Salt and freshly ground pepper
4 tablespoons extra-virgin olive oil
2 tablespoons plain low-fat or nonfat yogurt

Steps:

Toss together the salad ingredients. Whisk together the lemon juice, vinegar, garlic, cumin seeds, salt, pepper, olive oil and yogurt, and toss with the chickpeas.

Nutrition Facts : @context http, Calories 315, UnsaturatedFat 10 grams, Carbohydrate 37 grams, Fat 15 grams, Fiber 10 grams, Protein 12 grams, SaturatedFat 2 grams, Sodium 523 milligrams, Sugar 8 grams

MEDITERRANEAN ZUCCHINI AND CHICKPEA SALAD

Mediterranean Zucchini and Chickpea Salad image

Chopped zucchini, chickpeas, tomatoes, and fresh basil in a light balsamic dressing. Or you can use red wine vinegar! Makes a great side dish or light lunch. Not necessary, but best if chilled at least a couple hours to let flavors blend.

Provided by ChristineM

Categories Salad Vegetable Salad Recipes Zucchini Salad Recipes

Time 25m

Yield 6

Number Of Ingredients 16

Ingredients

2 cups diced zucchini
1 (15 ounce) can chickpeas, drained and rinsed
1 cup halved grape tomatoes
¾ cup chopped red bell pepper
½ cup chopped sweet onion (such as Vidalia®)
½ cup crumbled feta cheese
½ cup chopped Kalamata olives
⅓ cup olive oil
⅓ cup packed fresh basil leaves, roughly chopped
¼ cup white balsamic vinegar
1 tablespoon chopped fresh rosemary
1 tablespoon capers, drained and chopped
1 clove garlic, minced
½ teaspoon dried Greek oregano
1 pinch crushed red pepper flakes
salt and ground black pepper to taste

Steps:

Mix zucchini, chickpeas, tomatoes, red bell pepper, onion, feta, Kalamata olives, olive oil, basil, vinegar, rosemary, capers, garlic, oregano, red pepper flakes, salt, and black pepper together in a large bowl.

Nutrition Facts : Calories 258.4 calories, Carbohydrate 19 g, Cholesterol 11.1 mg, Fat 18.5 g, Fiber 3.8 g, Protein 5.6 g, SaturatedFat 4 g, Sodium 514.6 mg, Sugar 4.8 g

Tips:

Use fresh, ripe vegetables for the best flavor.
If you don't have fresh herbs, use dried herbs instead. Just use about 1/3 of the amount of dried herbs as you would fresh herbs.
If you don't have feta cheese, you can use another type of cheese, such as goat cheese or mozzarella cheese.
You can use any type of chickpeas in this recipe, canned or cooked from scratch. If using canned chickpeas, be sure to rinse and drain them before using.
This salad is best served fresh, but it can be made ahead of time and stored in the refrigerator for up to 3 days.

Conclusion:

This Mediterranean salad is a healthy and delicious dish that is perfect for a light lunch or dinner. It is also a great way to use up leftover vegetables. The combination of fresh vegetables, herbs, and chickpeas makes this salad a flavorful and satisfying meal.