Low Sodium Mediterranean Chickpea Salad
Bright, fresh, and irresistibly flavorful, this Low Sodium Mediterranean Chickpea Salad is a wholesome twist on a classic favorite. Packed with nutrient-rich ingredients like hearty chickpeas, crisp cucumbers, juicy cherry tomatoes, and aromatic fresh herbs, this salad bursts with vibrant Mediterranean flavors while being mindful of sodium intake. The zesty dressing, made with extra-virgin olive oil, fresh lemon juice, and a hint of garlic and oregano, ties it all together, creating a refreshing dish that’s perfect for a quick lunch, a healthy side, or a light dinner. Ready in just 15 minutes, this no-cook recipe is ideal for busy weeknights and meal prep. Serve it chilled or at room temperature for a guilt-free dish that’s as satisfying as it is simple. Keywords: low sodium salad, chickpea salad, Mediterranean diet, healthy side dish, quick meal prep.
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Recipe Information
Ingredients
- 2 cups canned chickpeas
- 1 medium red bell pepper, diced
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 0.5 medium red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh mint, chopped
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried oregano
Instructions
Rinse the canned chickpeas thoroughly in a strainer under cold running water to remove excess sodium.
In a large mixing bowl, combine the chickpeas, diced red bell pepper, diced cucumber, halved cherry tomatoes, and finely chopped red onion.
Add the chopped parsley and mint to the bowl and mix well.
In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, minced garlic, black pepper, and dried oregano to create the dressing.
Pour the dressing over the chickpea mixture and toss until all the ingredients are well coated.
Taste and adjust the seasoning if necessary; adding more lemon juice for acidity or more pepper for spice as desired.
Allow the salad to marinate in the refrigerator for at least 30 minutes before serving, to let the flavors meld together.
Serve chilled or at room temperature as a healthy side dish or a light meal.
Nutrition Facts
Calories |
965 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.7 g | 64% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1460 mg | 63% | |
| Total Carbohydrate | 111.2 g | 40% | |
| Dietary Fiber | 31.6 g | 113% | |
| Total Sugars | 30.4 g | ||
| Protein | 29.9 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 572 mg | 44% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 2727 mg | 58% | |
*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.
