Heart-Healthy Mediterranean Chickpea Salad
Brighten up your plate with this Heart-Healthy Mediterranean Chickpea Salad, a wholesome blend of vibrant vegetables, protein-packed chickpeas, and zesty Mediterranean flavors. Ready in just 20 minutes with no cooking required, this salad combines crisp cucumber, juicy cherry tomatoes, red bell pepper, and briny kalamata olives with a refreshing herb duo of parsley and mint. Tossed in a tangy homemade dressing of extra-virgin olive oil, fresh lemon juice, garlic, and oregano, this salad is a nutrient-dense delight perfect for clean eating. Whether served as a light main course or a refreshing side dish, this Mediterranean-inspired recipe is packed with plant-based protein, fiber, and heart-healthy fats—ideal for those craving a healthy, gluten-free, and vegan-friendly option. Serve it chilled for the ultimate flavorful and nourishing experience!
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Recipe Information
Ingredients
- 15 oz can, drained and rinsed canned chickpeas
- 1 medium, diced cucumber
- 1 medium, diced red bell pepper
- 1 cup, halved cherry tomatoes
- 0.5 small, finely chopped red onion
- 0.5 cup, pitted and halved kalamata olives
- 0.25 cup, chopped fresh parsley
- 0.25 cup, chopped fresh mint
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 clove, minced garlic
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
In a large mixing bowl, combine the chickpeas, diced cucumber, diced red bell pepper, halved cherry tomatoes, chopped red onion, halved kalamata olives, chopped parsley, and chopped mint.
In a small bowl, whisk together the extra-virgin olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined.
Pour the dressing over the chickpea and vegetable mixture.
Gently toss everything together until all the ingredients are evenly coated with the dressing.
Taste and adjust seasoning if necessary, adding more salt or pepper to taste.
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld before serving.
Serve the salad chilled or at room temperature as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
1168 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.1 g | 100% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3876 mg | 169% | |
| Total Carbohydrate | 100.1 g | 36% | |
| Dietary Fiber | 31.1 g | 111% | |
| Total Sugars | 25.4 g | ||
| Protein | 23.2 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 380 mg | 29% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 1900 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
