Mediterranean Chickpea Salad

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If a Mediterranean diet is your speed, this Mediterranean chickpea salad is definitely a recipe not to miss. It’s hearty, tasty, and perfect for the warmer months.

As most of you know, I moved from Maine to Spain this past September, and wow has life changed! One of the biggest adjustments has been the switch to the very natural Mediterranean diet here.

Don’t get me wrong. Spaniards love their jamon and pastries. But overall, especially when you cook at home, the Mediterranean diet is a very natural part of life here. Spaniards love their chickpeas, so salads like this one are often a staple.

Nutritional Benefits Of Chickpeas

1. High in Protein

Chickpeas are an amazing source of plant-based protein. Just 1 cup of cooked beans will give you 14.5 grams of protein. Not too shabby for a little cup of chickpeas.

2. Rich in Fiber

We all need fiber, and few people actually get enough these days. Fiber makes everything better, and chickpeas will give you 12.5 grams of fiber per cup. That’s half the daily minimum! And thanks to all that fiber, they have been shown to help regulate blood sugar levels thanks to the fiber slowing down the absorption of carbs.

3. Supports Heart Health

Chickpeas contain lots of soluble fiber, which helps to lower LDL cholesterol (aka, the bad kind of cholesterol). Chickpeas are also rich in potassium and magnesium which can help in regulating blood pressure.

4. Helps With Weight Management

We all know that the worst part of trying to diet is always feeling hungry. But thanks to the combination of protein and fiber, eating chickpeas will help you feel fuller for longer, and help reduce hunger and cravings, all while being nutrient-dense and low in calories.

5. Packed with Vitamins and Minerals

Chickpeas are a powerhouse of good-for-you nutrients. They contain iron, folate (B9), zinc, magnesium, and phosphorus.

6. May Help Regulate Blood Sugar

Chickpeas are a low glycemic food. They have a glycemic index range of between 28 and 35. (anything under 55 is considered low glycemic). But if you go a step further, they have a glycemic load of only 6. (Glycemic Load considers both the glycemic index number and the actual carbohydrate content in a serving.) Anything under a 10 is considered to have a low glycemic load. So they are great all the way around!

7. Good for Gut Health

Amazingly, the fiber in chickpeas has been found to act like a prebiotic, which feeds the beneficial bacteria in your gut. And we all love better gut health, whether we are conscious of it or not.

Ways To Serve This Mediterranean Chickpea Salad

There are many ways to serve this chickpea salad. Serve it as a standalone dish. Use it in lettuce wraps with a bit of hummus, stuff it into pita bread, or serve it over grains for a grain-based salad. Serve it as a side to grilled meats, stuff a half avocado or half a large tomato with it for lunch, or mix it with greens for a bigger salad.

Chickpea Salad Variations

Obviously, the Mediterranean is large and comprised of many countries. So with that in mind, I wanted to give you variations based on the countries where you would be most likely to find or make a salad like this. I also have variations for using roasted veggies and adding protein to your salad.

1. Greek-Inspired

• Swap cilantro for fresh parsley or oregano
• Add kalamata olives and bell peppers
• Use red wine vinegar instead of lemon juice

2. Middle Eastern Twist

• Replace feta with crumbled goat cheese or omit for a dairy-free version
• Add pomegranate seeds and toasted pine nuts
• Add tahini to the dressing

3. Italian Style

• Swap feta for shaved Parmesan
• Add sun-dried tomatoes and fresh basil
• Use balsamic vinegar instead of lemon juice

4. Spicy Moroccan

• Add harissa or smoked paprika to the dressing
• Toss in chopped dates or raisins for sweetness
• Include roasted almonds or pistachios for crunch

5. Protein-Packed Version

• Add grilled chicken, shrimp, or tuna
• Include quinoa or cooked farro for extra fiber
• Use Greek yogurt in the dressing for creaminess

6. Roasted Veggie Variation

• Toss in roasted sweet potatoes or zucchini
• Use arugula or spinach as a salad base
• Swap lemon juice for a drizzle of balsamic glaze

What You’ll Need To Make Mediterranean Chickpea Salad

Tomato

Cucumber – It’s up to you if you want to peel it or not.

Cooked or canned chickpeas – If canned, make sure there is no added sugar.

Red onion

Avocado

Feta cheese – For very mild, use cow feta. For medium flavor, use a sheep/goat combination cheese, and for strong flavor, use either goat feta or sheep feta.

Extra virgin olive oil

Lemon juice

Garlic clove

Salt and pepper – Add to taste as needed.

Fresh cilantro – You can sub parsley if you don’t like cilantro.

How To Make Mediterranean Chickpea Salad

Gather and prep all the ingredients as indicated.

Salad

In a salad bowl, add the prepared salad ingredients.

Dressing

In a small bowl, whisk to combine the dressing ingredients.

Taste and adjust seasoning.

Pour the dressing and toss gently until it’s well blended.

Serve immediately

Storage

Store any leftovers in an airtight container and keep them in the fridge for up to five days unless you add any animal-based ingredients (such as meat). In that case, it will last up to three days.

More Salad Recipes

• Chickpea Salad
• Chickpea Quinoa Salad With Fresh Basil
• Chickpea Black Bean Salad

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