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Mediterranean salad recipe
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4.75 from 12 votes

Mediterranean Salad

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.
Prep Time15 mins
Total Time15 mins
Course: Salad
Cuisine: Mediterranean
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Servings: 12 servings
Calories: 117kcal


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
  • cup capers drained
  • ¼ cup fresh mint chopped
  • ¼ cup fresh parsley chopped
  • ¼ cup fresh basil chopped
  • 2 cloves garlic minced


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



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


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


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


  • 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.


Serving: 12g | Calories: 117kcal | Carbohydrates: 20g | Protein: 6g | Fat: 1g | Polyunsaturated Fat: 1g | Sodium: 101mg | Potassium: 246mg | Fiber: 5g | Sugar: 4g | Vitamin A: 267IU | Vitamin C: 5mg | Calcium: 44mg | Iron: 2mg