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    Home / Recipes / Vegan Salads

    Mediterranean Salad with Chickpeas

    Published: Jan 4, 2023 by Kathy Carmichael · This post may contain affiliate links.

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    Simple and delicious, this Mediterranean salad with chickpeas is loaded with veggies with an oil-free dressing. It is gluten-free and full of flavors. This Mediterranean chickpea salad recipe is a great side dish or entree salad. And it only takes a few minutes to make!

    Mediterranean chickpea salad served in a bowl on the table.

    When I want to make a simple side salad or an entree salad, my first choice is always Mediterranean flavors.  However, I love this Mediterranean salad with chickpeas loaded with fresh herbs, vegetables, and a simple dressing. Even though Mediterranean salad recipes vary with ingredients, the core flavors make or break a salad. But, something unique about this Mediterranean chickpea salad recipe is it's made with chickpeas and an array of vegetables yet doesn't contain lettuce. 

    Jump to:
    • Fresh Herbs vs. Dried Herbs
    • Mediterranean Dressing Ingredients
    • Mediterranean Dressing Ingredient Substitutions
    • Mediterranean Salad Ingredients
    • Mediterranean Salad Ingredient Substitutions
    • How to Make Mediterranean Chickpea Salad
    • Recipe FAQs
    • Tips
    • More Delicious Vegan Salads to Try!
    • 📖 Recipe
    • 💬 Reviews

    Although I make various Mediterranean salad recipes, this recipe takes only minutes to complete. And, if you love Mediterranean flavors as I do, you will also love these salads if you prefer a salad with lettuce or pasta.

    • Fattoush Salad
    • Quinoa Greek Salad with OMG Oil-Free Dressing
    • Greek Veggie Pasta Salad

    Fresh Herbs vs. Dried Herbs

    Mint, basil, parley, and lemon on a cutting board.

    More often than not, I prefer fresh herbs over dried ones. But, believe it on not; there is a general rule for cooking with dry herbs versus fresh ones. The ratio of dry versus fresh herbs is three to one.

    For example, if a recipe calls for 1 Tablespoon of fresh parsley, only use one teaspoon. Because dried herbs are more potent, they require less than if using fresh herbs. 

    Since I grow my own herbs in my kitchen and outdoors year-round, I'm spoiled with fresh herbs. But, if you can't get fresh, use dried. Just be sure you remember that less is more with dried herbs.

    I chose fresh mint, parsley, and basil for this Mediterranean salad recipe. These herbs all work well with Mediterranean dishes, but they also taste fabulous together. 

    Mediterranean Dressing Ingredients

    The dressing compliments the vegetables and flavors because of the herbs and combination of ingredients in the Mediterranean salad recipe. And, because the flavors develop over time, I suggest dressing the salad an hour or so before serving.  

    • Lemon + Zest: Fresh lemon and lemon zest brings freshness and citrus flavor to this simple dressing.
    • Red Wine Vinegar: Red wine vinegar is made from red wine. This means that the secondary flavor (behind all that tang) is fruit. Of the wine vinegar, red wine tends to be punchier, with a more vibrant grape flavor. The flavor is hot and robust, the opposite of delicate.
    • Maple Syrup: Maple syrup sweetens the dressing slightly and relaxes the tartness of the lemon juice and the red wine vinegar.

    Mediterranean Dressing Ingredient Substitutions

    • If you don't have fresh lemon juice and zest, use bottled lemon juice and increase the amount by 1 teaspoon to accommodate teh lemon zest.
    • Use balsamic vinegar or white vinegar instead of red wine vinegar.
    • Date syrup or agave nectar replace maple syrup in dressings.

    Mediterranean Salad Ingredients

    Mediterranean Salad Ingredient sin a bowl: cucumber, tomatoes, kalamata olives, chickpeas, and red onions
    • Chickpeas: Chickpeas are the base of the salad, loaded with protein.
    • English Cucumber: I prefer English cucumbers because they contain fewer seeds and don't weigh down the salad with extra water.
    • Red Onion: Red onion is sweet and tangy and works perfectly with the other ingredient.
    • Grape Tomatoes: Grape tomatoes are the perfect size to cut into halves for a salad. They also contain fewer seeds, preventing the salad from becoming soggy.
    • Kalamata Olives: I love kalamata olives because they are like little explosions of flavor. Their bold salty brine makes a perfect addition to this Mediterranean salad with chickpeas.
    • Capers: Capers are reminiscent of the lemony tang and saltiness of green olives but with a smack of floral tartness. Because they're packed in brine, capers also boast a bold salty, savory flavor.
    • Mint: Mint tastes sweet and produces a lingering cool effect on the tongue. Peppermint has a stronger flavor with a more menthol taste. The fresh leaves have the most flavor and scent, with those much reduced in dried mint leaves.
    • Parsley: Parsley has a clean and peppery taste with a touch of earthiness, making it a great all-rounder in the kitchen
    • Basil: Sweet basil has a fresh flavor, with a finish of black pepper and subtle anise and mint notes. It's milder than the Thai variety, which has a strong black licorice flavor.
    • Garlic: I prefer fresh garlic cloves for the best flavor.

    Mediterranean Salad Ingredient Substitutions

    • If you don't like chickpeas, try white beans.
    • Persian cucumbers are similar to English ones, as they contain fewer seeds than regular ones. If you only have regular cucumbers, I suggest cutting them down the middle and removing the seeds before chopping and adding them to the salad.
    • Use green onions or yellow onion as a substitute for red onion.
    • Cherry tomatoes or snacking tomatoes are similar to grape tomatoes in size.
    • Although fresh herbs are always best, a good ratio is 1 to 3. For example, if a recipe calls for 3 teaspoons of fresh rosemary, use 1 teaspoon of dried. Dried herbs tend to have fewer oils because they are dehydrated. However, those oils tend to be trapped deeper inside the herbs.
    • One clove of garlic equals about ⅛th of a teaspoon of garlic powder.

    How to Make Mediterranean Chickpea Salad

    Mediterranean Salad With Chickpeas in a bowl on the counter.

    Other than the herbs and dressing, of course, are the array of vegetables and other goodies. Chickpeas are the base of the salad, followed by cucumbers, red onions, and grape tomatoes.

    Then, I add kalamata olives and capers for an added zest and zing! Then, of course, the herbs are added last, followed by the simple dressing. Nest, it all gets tossed together, is a beautiful marriage in the refrigerator. 

    Once the Mediterranean salad is marinated in the refrigerator, you can serve it as an entree salad or a side dish or make it a wrap with some hummus.  Another idea is to add kale and quinoa or top it with some grilled Mediterranean tofu. 

    This is one of my favorite salads not only because it's easy but also because it's delicious. I served Meditteranean salad on the side for my vegan lobster roll. 

    Mediterranean Salad recipe served on the side with a vegan lobster roll and fruit salad.

    Another idea for this salad is to add grilled tofu as an entree salad. Or, add kale and quinoa for a heartier salad. 

    Recipe FAQs

    How many calories are in Mediterranean chickpeas salad?

    There are 222 calories and only 1 gram of fat in this Mediterranean salad with chickpeas.

    What is the difference between kalamata olives and black olives?

    While black olives are round and wholly black, kalamata olives are more almond-shaped, not black but brown. And kalamata olives have a bold, distinct flavor.

    How long will a Mediterranean salad with chickpeas last in the refrigerator?

    This salad recipe lasts 5-7 days refrigerated. Pre-dress the salad for maximum flavor, which enhances over time. 

    Tips

    • If using dried chickpeas, soak them overnight before cooking them; once cooked, you may want to remove the skins by running the cooked chickpeas under cold water. USe your fingers to remove the skins.
    • For canned chickpeas, drain and rinse the chickpeas in a colander to remove the aquafaba or save the aquafaba in a separate container for another recipe.
    • I use a vegetable chopper to expedite the chopping process and make all the vegetable uniform in shape.
    • The salad flavor enhances overtime, so refrigerating it for an hour or so is recommended before serving.
    • Serve as a side dish or a main salad.
    • I make this salad and enjoy it all week long for a quick and easy lunch.
    • Or, serve as an entree salad with grilled tofu or tempeh. I also like to add quinoa, barley, farro, or brown rice.

    For a quick and easy meal in minimal time, try this Mediterranean salad with chickpeas.

    More Delicious Vegan Salads to Try!

    • Asian Pasta Salad Recipe
    • Tofu Marinade Recipes
    • Tabouli Salad
    • Vegan Poke Bowl

    If you love this Mediterranean salad recipe, give us a 5-star review and comment below. We would love to hear from you!

    📖 Recipe

    Mediterranean salad recipe

    Mediterranean Salad

    Kathy Carmichael
    Simple and delicious, this Mediterranean salad with chickpeas is loaded with veggies with an oil-free dressing. It is gluten-free and full of flavors; it is a great side dish or entree salad.
    4.73 from 11 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Total Time 15 mins
    Course Salad
    Cuisine Mediterranean
    Servings 12 servings
    Calories 117 kcal

    Ingredients
      

    Mediterranean Salad

    • 26 ounces chickpeas garbanzo bean, rinsed and drained
    • ½ English cucumber diced small
    • 1 small red onion ½ cup diced small
    • ½ cup grape tomatoes quartered
    • ¼ cup kalamata olives cut in halves
    • ⅛ cup capers drained
    • ¼ cup fresh mint chopped
    • ¼ cup fresh parsley chopped
    • ¼ cup fresh basil chopped
    • 2 cloves garlic minced

    Dressing

    • Juice and zest of 2 lemons
    • 2 tablespoons red wine vinegar
    • 2 teaspoons maple syrup

    Instructions
     

    Salad

    • Rinse and drain chickpeas.
    • Place chickpeas in a large bowl.
    • Add the remaining other ingredients except for the dressing.

    Dressing

    • Whisk ingredients together in a measuring cup.
    • Pour over salad ingredients.
    • Toss together, cover and refrigerate.

    Serving

    • Serve as a side salad and entree, or put the salad in a wrap for a sandwich.

    Notes

    • If using dried chickpeas, soak them overnight before cooking them; once cooked, you may want to remove the skins by running the cooked chickpeas under cold water. Use your fingers to remove the skins.
    • For canned chickpeas, drain and rinse the chickpeas in a colander to remove the aquafaba or save the aquafaba in a separate container for another recipe.
    • I use a vegetable chopper to expedite the chopping process and make all the vegetable uniform in shape.
    • The salad flavor enhances over time, so refrigerating it for an hour or so is recommended before serving.
    • Serve as a side dish or a main salad.
    • I make this salad and enjoy it all week long for a quick and easy lunch.
    • Or, serve as an entree salad with grilled tofu or tempeh. I also like to add quinoa, barley, farro, or brown rice.

    Nutrition

    Serving: 12gCalories: 117kcalCarbohydrates: 20gProtein: 6gFat: 1gPolyunsaturated Fat: 1gSodium: 101mgPotassium: 246mgFiber: 5gSugar: 4gVitamin A: 267IUVitamin C: 5mgCalcium: 44mgIron: 2mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    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! 🙂

    www.kathysvegankitchen.com/about-me/

    More Vegan Salads

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    Reader Interactions

    Comments

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    1. Cheryl Mae

      January 29, 2020 at 1:36 am

      5 stars
      I made this and extended it a bit by adding a diced orange pepper, more veggies and a little mall shell pasta. I didn't ee the part about adding the lemon peel so added 1/2 tsp. of ground sumac. I also always add 1/2 tsp. each of dried basil, marjoram and oregano and a shake of garlic powder. Delicious.

      Reply

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