Israeli Chickpea Salad
Bright, refreshing, and packed with Mediterranean flavors, this Israeli Chickpea Salad is a vibrant medley of wholesome ingredients that's as easy to make as it is delicious. Tender chickpeas are paired with crisp cucumber, juicy tomatoes, and savory red onion, all brought to life with freshly chopped parsley and mint. A zesty dressing made from olive oil, lemon juice, garlic, and a hint of ground cumin ties everything together, offering a delightful balance of tang and earthiness. Ready in just 15 minutes with no cooking required, this nutritious salad is perfect as a side dish, light lunch, or make-ahead meal prep option. Bursting with fresh ingredients and bold flavors, it’s a must-try for fans of healthy, Mediterranean-inspired recipes.
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Recipe Information
Ingredients
- 15 oz (1 can, drained and rinsed) canned chickpeas (garbanzo beans)
- 1 large (diced) cucumber
- 2 medium (diced) tomatoes
- 0.5 medium (finely chopped) red onion
- 0.5 cup (chopped) parsley
- 2 tbsp (chopped) mint leaves
- 3 tbsp olive oil
- 2 tbsp (freshly squeezed) lemon juice
- 1 small (minced) garlic clove
- 0.5 tsp ground cumin
- 0.5 tsp (or to taste) salt
- 0.25 tsp (or to taste) black pepper
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water. Set them aside to let them dry slightly.
Dice the cucumber and tomatoes into small, uniform pieces. Finely chop the red onion, parsley, and mint leaves.
In a large mixing bowl, combine the chickpeas, cucumber, tomatoes, red onion, parsley, and mint leaves.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to make the dressing.
Pour the dressing over the chickpea and vegetable mixture. Toss everything together gently until the salad is evenly coated with the dressing.
Taste and adjust seasoning with more salt, pepper, or lemon juice, if needed.
Let the salad sit for 10-15 minutes to allow the flavors to meld together, or serve immediately. Enjoy!
Nutrition Facts
Calories |
544 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.0 g | 56% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1221 mg | 53% | |
| Total Carbohydrate | 37.1 g | 13% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 17.0 g | ||
| Protein | 7.1 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 199 mg | 15% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1528 mg | 33% | |
*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.
