Portuguese Chickpea Salad
Discover the vibrant flavors of a classic Portuguese Chickpea Salad, a refreshing and protein-packed dish that comes together in just 15 minutes! This Mediterranean-inspired recipe features tender chickpeas tossed with crisp cucumber, juicy tomatoes, and briny green olives, all complemented by the bold zest of red onion and fresh parsley. A tangy dressing made with extra virgin olive oil, red wine vinegar, garlic, and a splash of lemon juice brings the ingredients together for a bright, citrusy finish. Perfect as a light lunch, a side dish for grilled meats, or a make-ahead meal for busy days, this no-cook salad delivers bold, wholesome flavors with minimal effort. Naturally vegan and gluten-free, it’s a must-try dish for fans of Mediterranean cooking.
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Recipe Information
Ingredients
- 400 grams canned chickpeas
- 1 small red onion
- 1 large ripe tomato
- 1 medium cucumber
- 15 grams fresh parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 clove garlic
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 50 grams green olives
- 1 tablespoon lemon juice
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water. Set them aside to drain completely.
Finely dice the red onion and soak it in cold water for 5 minutes to mellow its sharp flavor. Drain and set aside.
Chop the tomato into small cubes, ensuring to remove any excess seeds or liquid. Peel and dice the cucumber into similar-sized pieces.
Roughly chop the fresh parsley leaves and thinly slice the green olives.
In a small bowl, prepare the dressing by whisking together the olive oil, red wine vinegar, finely minced garlic, lemon juice, sea salt, and black pepper.
In a large mixing bowl, combine the chickpeas, onion, tomato, cucumber, parsley, and olives.
Pour the dressing over the salad and gently toss everything together until well coated.
Taste and adjust seasoning with additional salt, pepper, or lemon juice if desired.
Serve immediately or let the salad rest in the refrigerator for 15-30 minutes to allow the flavors to meld.
Nutrition Facts
Calories |
1002 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.5 g | 69% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3904 mg | 170% | |
| Total Carbohydrate | 101.3 g | 37% | |
| Dietary Fiber | 27.2 g | 97% | |
| Total Sugars | 24.9 g | ||
| Protein | 30.0 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 269 mg | 21% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 1667 mg | 35% | |
*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.
