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 fresh herbs, vegetables, and a simple dressing. Even though Mediterranean salad recipes vary with ingredients, the core flavors make or break a salad. But, one uniqueness of this Mediterranean salad is it's made with chickpeas, and an array of vegetables yet doesn't contain lettuce.
Although I make a variety of Mediterranean salad recipes, this recipe takes only minutes to make. And, if you love Meditteranean flavors as I do, you will love these salads as well:
Fresh herbs vs. dried herbs
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.
For this Mediterranean salad recipe, I chose fresh mint, parsley, and basil. Not only do these herbs all work well with Meditteranean dishes, but they also taste fabulous together.
What is in Mediterranean salad dressing?
Because of the herbs and combination of ingredients in the Meditteranean salad recipe, the dressing complements the vegetables and flavors. And, because the flavors develop over time, I suggest dressing the salad an hour or so before serving. As a result, the fresh lemon juice, red wine vinegar, and garlic pop in the salad.
What is in Meditteranean salad?
Other than the herbs and dressing, of course, are the array of vegetables and other goodies. Chickpeas are the base of the salad, for instance, 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 Meditteranean salad marinates in the refrigerator, you can serve it as an entree salad, a side dish or make it a wrap with some hummus. Another idea is to add kale and quinoa, or top with some grilled Medditeran tofu.
Without a doubt, 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.
Another idea for this salad is to add grilled tofu as an entree salad. Or, add kale and quinoa for a heartier salad.
F&Q
How many calories are in a Mediterranean salad?
- There are 222 calories and only 1 gram of fat in this Mediterranean salad with chickpeas.
What are kalamata olives?
- While black olives are round and completely black, kalamata olives are actually more almond-shaped, and they're not black but rather brown in color.
How long will 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.
Looking for tasty, healthy vegan salad recipes? Check these recipes out!
- Salad with Corn
- Roasted Cauliflower Salad Recipe
- Easy BLT Pasta Salad
- Fattoush Salad Recipe
- Buffalo Cauliflower Salad Recipe
- Vegan Tofu Egg Salad
- How to Make Quinoa Greek Salad
- Spicy Asian Salad
Mediterranean Salad
Simple and delicious, this Mediterranean salad with chickpeas is loaded with veggies with an oil-free dressing. Gluten-free and full of flavors, it is a great side dish or entree salad.
Ingredients
Mediterranean Salad
- 1 26 ounce can chickpeas (garbanzo bean), rinsed and drained
- 1/2 English cucumber, diced small
- 1 small red onion (1/2 cup) diced small
- 1/2 cup grape tomatoes, quartered
- 1/4 cup kalamata olives, cut in halves
- 1/8 cup capers, drained
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh parsley, chopped
- 1/4 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 other ingredients
DRESSING
- Whisk ingredients together in a measuring cup
- Pour over salad ingredients
- Toss
SERVING
- Cover and place in the refrigerator for at least an hour
- Serve as a side salad and entree, or put the salad in a wrap for a sandwich.
Notes
SUGGESTIONS:
- Add quinoa and kale for a larger salad
- Top with grilled tofu
- Put in a wrap with hummus
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Nutrition Information
Yield
12 servingsServing Size
1Amount Per Serving Calories 222Total Fat 1gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 296mgCarbohydrates 26gFiber 9gSugar 7gProtein 7g
Nutrition facts may not be 100% accurate.
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! 🙂
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