🥗 Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is my go-to recipe when I want something filling, refreshing, and effortless. It’s one of those dishes that comes together in minutes, yet it’s packed with flavour and nutrition. Plus, I love that it’s a one-bowl meal—less mess, more enjoyment! Whether I’m prepping a quick lunch or need a side dish for dinner, this salad never disappoints. Packed with fibre, protein, and heart-healthy fats, making it a satisfying and nutrient-dense meal. Chickpeas provide plant-based protein and fiber, supporting gut health and blood sugar balance. Olive oil and olives contribute healthy monounsaturated fats, which are known to support heart health and reduce inflammation. Tomatoes and cucumbers add hydrating properties and antioxidants like vitamin C and lycopene, promoting skin and immune health. I hope you like it as much as I do!

Ingredients:

• 1 ½ cups cooked chickpeas (or 1 can, drained and rinsed)

• 1 large tomato, diced

• ½ cucumber, diced

• ¼ red onion, thinly sliced

• ¼ cup black olives, sliced

• ¼ cup crumbled feta cheese (optional)

• 2 tbsp chopped parsley

• 1 tsp dried oregano

• 2 tbsp extra virgin olive oil

• Juice of ½ lemon

• Salt and black pepper to taste

  
  

Instructions:

1. In a large bowl, combine the chickpeas, tomato, cucumber, onion, olives, and feta (if using).

2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.

3. Pour the dressing over the salad and gently toss to combine.

4. Garnish with fresh parsley and let it sit for a few minutes to allow the flavours to meld.

   
   

Tip: This salad tastes even better after a few hours in the fridge as the flavours blend together!

Substitutions & Variations

• Dairy-Free: Skip the feta cheese or use a plant-based alternative.

• Low-Carb: Reduce the chickpea portion and add more leafy greens.

• Extra Protein: Add grilled chicken, shrimp, or canned tuna.

• Tangy Twist: Swap lemon juice for balsamic vinegar for a different flavor profile.

• Crunch Factor: Sprinkle with roasted sunflower seeds or almonds.

  
  
  
  

This salad is perfect for meal prep, stays fresh for days, and works well as a side dish or a light meal. Enjoy the flavours of the Mediterranean while nourishing your body!

Store in the Refrigerator: Keep the salad in the fridge in an airtight container for up to 3 days. The dressing can be kept separate if you prefer it to stay fresh longer, and then you can mix it just before serving.

Susan Camargo, RD