Mediterranean Chickpea Salad Recipe

How would you like to have a side dish or light lunch that’s healthy and tasty? Check out this chickpea salad recipe with a sweet and light twist.

We all need that go to recipe that’s easy to make and takes no effort. On a hot day or in a rush, the last thing you want to do is stand over a hot stove. If you an cut up some veggies and open up a couple of cans, there’s an easy solution for you.

This chickpea salad recipe is healthy, light, and has a lot of interesting flavors that pop in your mouth. Read on to learn how to make it.

The Ingredients…

Obviously, the core of this salad is chickpeas. Chickpeas are one of the most consumed legumes in the world. The history of the chickpea goes back more than 10,000 years to the Middle East. The chickpea has an interesting history that can be found in just about every culture in the world.

How did the chickpea get its name? Why are they also known as garbanzos? This fascinating story gives you a rich history of the cultural influences, from French to English and even Basque. 

For this recipe, you can make them yourself in a Crock Pot Express in about 45 minutes or you can use a couple of cans. Either way will work just fine.

There are a lot of ways you can work with veggies in this salad. I went with a few things that are high in water content and add a bit of crunchy texture to the salad. Red peppers offer a bit of sweetness. Tomatoes offer a bit of color and flavor. Cucumbers add a crunchy texture and lightness. The red onion adds the right amount of color and bite to the salad.

The cucumber and tomatoes can cause the salad to get watered down over time. That’s why I have them seeded before the

Now for the dressing. I wanted to have something that’s light and refreshing that would work well with the vegetables. Olive oil serves as the base of this dressing. Honey gives it the right amount of sweetness to counter the acidity of the lemon.

What really makes the flavors pop in your mouth are the orange zest and mint. A chickpea salad with mint seems to add a lot of refreshing flavor that pops and adds a wonderful color. Both the mint and orange zest definitely add a Mediterranean flavor that can be found in Northern Africa and Southern Spain.

In the end, you have a healthy chickpea salad that’s vegan. It’s a simple chickpea salad recipe that you can bust out for any occasion, even pot lucks (if they make a comeback).

3 plates with chickpea salad and mint

Tips and Substitutions

You can play around with the different types of vegetables that you use. You might like to add more red onion. I keep this amount low because red onion can be really strong and overpowering. If you’re the type who loves red onion, then have at it!

You can also play around with the types of peppers. Orange and yellow peppers will add more color and they tend to be on the sweeter side. They’ll go really well with this salad overall.

I find that green peppers don’t quite match the flavors of the dressing, so I leave them out.

What kind of tomatoes should you use? Romas seem to be my go to, but you can use any tomato as long as it’s seeded. You can experiment with different types of tomatoes and see which ones you like best.

A good wine to go with this light and refreshing dish would be a crisp white or a light rose.                     

Chickpea Salad Recipe

A healthy chickpea salad with a refreshing Mediterranean twist.
Prep Time15 mins
Cook Time0 mins
Total Time15 mins
Course: Main Course, Salad, Side Dish
Cuisine: Mediterranean
Servings: 8
Calories: 262kcal
Author: Heather McDaniel

Ingredients

  • 4 C. Cooked or Canned Chickpeas
  • 3 Roma Tomatoes
  • 1 Red Pepper
  • 1 Cucumber
  • 1/4 Red Onion

For the Dressing

  • 1/4 C Olive Oil
  • 4 Tbs Honey
  • 4 Tbs Fresh Lemon Juice
  • 1/2 tsp Orange Zest
  • 3 Sprigs of Fresh Mint (About 10 leaves)
  • Salt and Pepper To taste.

Instructions

  • Drain the chickpeas and place in a large bowl.
  • Peel, seed, and dice the tomatoes, cucumber, and red pepper.
  • Dice the red onion.
  • Add the vegetables into the large bowl with the chickpeas.
  • In a smaller bowl, combine olive oil, honey, and lemon juice.
  • Add the orange zest to the dressing and mix well.
  • Add the dressing to the chickpeas and vegetables.
  • Add salt and pepper to taste.
  • Chop mint leaves and add to the salad as a garnish.

A Simple Chickpea Salad Recipe with a Twist

The humble chickpea is a staple of the Mediterranean Diet. It’s versatile and has a ton of health benefits, not to mention full of protein and essential minerals.

This is a healthy chickpea salad recipe that’s simple and sure to be a crowd pleaser. It’s a simple recipe that you can throw together in just a few minutes. Give it a try and let me know what you think.

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