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 various 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.
I chose fresh mint, parsley, and basil for this Mediterranean salad recipe. These herbs all work well with Meditteranean dishes, but they also taste fabulous together.
What is in Mediterranean salad dressing?
The dressing compliments the vegetables and flavors because of the herbs and combination of ingredients in the Meditteranean salad recipe. 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 into 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, 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 or 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.
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
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 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
- Add quinoa and kale for a larger salad
- Top with grilled tofu
- Put in a wrap with hummus
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! 🙂
Cheryl Mae
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.