Israeli salad is a chopped salad packed with vibrant vegetables, chickpeas, and fresh herbs in an oil-free lemony dressing. I make this Israeli salad recipe and eat it all week long!
Israeli salad is a chopped salad of finely diced tomato, onion, cucumber, and bell or chili peppers. Of course, I included a little extra vegetable love in this Israeli salad recipe. Since I pride myself on a unique twist to my recipes, this oil-free version explodes with flavor.
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Whenever I plan my weekly menus, I always include a series of salads. Including salads in daily meals provides nutrient-dense foods that aid digestion and nutrition. Then, have some protein-rich chickpeas, and this Israeli salad scores high on my list.
Although most Israeli salads include oil as the dressing, my oil-free version packs fresh flavors! So, let's make an incredible earthy salad for your next gathering.
Salad Ingredients
- English Cucumber: English cucumbers have fewer seeds and are sturdy than regular cucumbers.
- Red Onion: Red onion is sweet with a less harsh oniony flavor profile.
- Grape Tomatoes: Grape tomatoes contain fewer seeds and are firmer in texture than other types of tomatoes.
- Red Bell Pepper: Red bell bel is sweet with vibrant color for the Israeli salad.
- Yellow Bell Pepper: Yellow bell peppers are also sweet and add another beautiful color to the salad.
- Chickpeas: Chickpeas are the protein for this lettuce-free salad.
Salad Ingredient Substitutions
- Persian cucumbers are similar to English cucumbers in terms of firmness and fewer seeds. If you only have regular cucumbers, I recommend removing the seeds, so the salad ingredients don't get soggy.
- Yellow onion is a mild onion to replace red onions in salads.
- Cherry tomatoes, or snacking tomatoes, have fewer seeds. Again, the goal is not to include too many seeds, which often contribute to sogginess.
- Any color of bell peppers works in this salad. Baby bell peppers come in a variety of colors.
- Instead of chickpeas, consider using a white bean such as Northern beans or Cannellini beans.
Salad Dressing Ingredients
- Parsley: Fresh parsley adds an earthy, fresh flavor to the salad.
- Mint: The mint is the key to the combination of ingredients in this Israeli salad recipe.
- Lemon Juice: Lemon juice provides a citrus flavor and an acid for the dressing.
- Red Wine Vinegar: Red wine vinegar has a distinct tangy and slightly sweet flavor that lends itself well to many dishes.
- Salt and Pepper: Salt and pepper to taste
Salad Dressing Ingredient Substitutions
- A general rule of thumb for the dried-to-fresh herb ratio: Use one-third the amount of dried herb for the fresh herb called for in the recipe. For example, if you're converting fresh parsley to dried parsley in a recipe that calls for 1 Tablespoon of fresh parsley, use 1 teaspoon of dried parsley instead.
- If you don't have fresh lemon juice, bottled works well.
- Balsamic vinegar is a substitute for red wine vinegar.
How to Make Israeli Salad
First, start with the base vegetables characteristic of an Israeli salad. I used my favorite kitchen gadget to chop the vegetables perfectly, my vegetable chopper, with a small blade.
Next, add a can of chickpeas, a little red wine vinegar, garlic, salt, pepper, and stir. However, I recommend allowing the salad to chill for at least an hour for the flavors to enhance in the refrigerator.
Once chilled, stir the salad again and taste for additional salad and pepper for individual preference.
Now, serve as a side dish or a main salad entree. For additional protein, serve with grilled tempeh or grilled tofu.
Also, if you have extra salad, it makes for a fabulous lunch the next day. Even though the salad is dressed, it doesn't get soggy. Instead, the fresh flavors of the herbs and lemon juice heighten the vegetables' flavors without bogging them down.
You will love how fresh and satisfying this Israeli salad tastes!
Recipe FAQs
It was adopted by Jewish immigrants to the Levant in the late 19th century, who found the locally grown Kirby cucumbers and tomatoes in a famous local salad. It was popularized in the kibbutzim, where the Jewish farmers had local fresh produce at hand. The Israeli name Salad is used mainly outside of Israel.
Traditional salad recipes do not include lettuce. Israeli salad is served as an independent side dish and accompaniment to an entree in Israeli restaurants and cafes. However, add lettuce if you choose.
A chickpea is also called a garbanzo bean, which can confuse whether these pint-sized veggies are peas or beans. Like other peas and beans, chickpeas are part of the plant family known as legumes. Technically, chickpea is a pulse, the edible seed inside the pod of a legume plant.
Tips
- To have fresh lemon juice all year round, freeze lemon juice in ice cube trays when lemons are inexpensive and in season, to use throughout the year.
- If you don't like chickpeas swap them for white beans.
- For quicker meal prep and help chopping, consider buying a vegetable chopper.
- The flavors of the ingredients in the salad develop over time, so allow the salad to chill in the refrigerator for at least an hour for the best results.
- I make this salad and enjoy it all week long. It will stay fresh for 5 days in the refrigerator.
So, get chopping and enjoy this wonderful Israeli salad!
More Fabulous Vegan Salad Recipes to Enjoy!
If you love this Israeli salad recipe, give us a 5-star review and comment below. We would love to hear from you.
📖 Recipe
Israeli Salad
Ingredients
- 1 English cucumber diced
- 1 cup red onion diced
- 1 clove garlic minced
- 1 cup grape tomatoes cut into small pieces
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- ½ cup fresh Parsley chopped
- ½ cup fresh Mint chopped
- 2 lemons juiced + the zest of 1 lemon
- 1 teaspoon red wine vinegar
- 15 ounces chickpeas rinsed and drained (1 can)
- Salt and Pepper to taste
Instructions
- Dice all the vegetables the same size ad transfer them to a large bowl.
- Rinse and drain the chickpeas. Add to the chopped vegetables.
- Juice both lemons and zest one of the lemons in a small bowl; add the red wine vinegar, garlic, and zest; stir and pour over vegetables.
- Now, add the herbs, salt, and pepper. Stir, cover, and refrigerate for at least an hour. so the flavors enhance.
- Stir again before serving and taste to adjust salt and pepper as you prefer.
Notes
- Also, if you have extra salad, it makes for a fabulous lunch the next day. Even though the salad is dressed, it doesn't get soggy. Instead, the fresh flavors of the herbs and lemon juice heighten the vegetables' flavors without bogging them down.
- , To have fresh lemon juice all year round, freeze lemon juice in ice cube trays when lemons are inexpensive and in season, to use throughout the year.
- The flavors of the ingredients in the salad develop over time, so allow the salad to chill in the refrigerator for at least an hour for the best results.
- For quicker meal prep and help chopping, consider buying a vegetable chopper.
- If you don't like chickpeas, swap them for white beans.
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
Jo-Anne
This is a favorite and great for pot luck dinners. Usually make in summer with the mint is outside my door and parsley a few steps further away. Good anytime of the year!
I don't see a place to rate 5 stars but it surely is!
Kathy Carmichael
Hi Jo-Anne, thank you so much! I appreciate your feedback.
Denise Deckard
This last one was delicious!! (Israeli salad) I have been following Kathy for several months now. All of her receipts have been fabulous! Another 5-star Kathy!!
Kathy Carmichael
Hi Denise, thank you so much for the feedback and review. I'm glad you liked the Israeli salad.
Shari
Kathy, you have the most amazing and delicious recipes. Thank you for all your hard work at getting these out to us. Much appreciated!🙂😋
Kathy Carmichael
Hi Shari, thank you so much. I appreciate your feedback and am so glad you are enjoying the recipes. Feel free to let me know if you try other recipes; I would love to hear from you.