In the event you ask me, I’m a Salad fan and now have an important liking for Mediterranean flavors. That is the rationale I merely love this Mediterranean Chickpea Salad. The crunch from the onions, tomatoes, cucumbers and bell peppers on this tasty Chickpea Salad makes it a favourite, immediately. Along with this, the spiced, herby lemon dressing provides a tang and a ton of taste, and the olives convey within the desired umaminess. The recipe is vegan and gluten free. So, there’s completely nothing on this salad that you just gained’t like.

chickpea salad in a white plate with a blue rim on a marble table.

About This Chickpea Salad

This Chickpea Salad is a Mediterranean fashion preparation because the components in it are sometimes those used extensively on this specific meals tradition.

You’ve chickpeas, then olives, parsley and others. I’ve not added croutons or fried bread cubes in it, however you’ll be able to add it as nicely to be able to increase the crunchiness within the salad.

As a complete, Mediterranean delicacies is principally fashioned of the next cuisines: Greek, Turkish, French (majorly from the Provence area), Italian, Egyptian, Levantine, Maghrebi (northwest Africa), Spanish and a little bit of Portuguese.

Historically, there’s a well-known ‘Mediterranean trinity’ of three key components, that’s olive oil, wheat bread and wine, utilized in this sort of cooking. Though this Chickpea Salad has simply one among these, that’s olive and olive oil.

There are lots of methods to organize this particular salad. However I’ve made it right into a Mediterranean Chickpea Salad which is a should attempt. This delicacies makes use of contemporary produce in fantastic methods to create a dish, which is wholesome in addition to delectable. This salad is one such instance.

Aside from the Chickpea Salad, I’ve different healthful recipes from this brilliant and nourishing delicacies on the weblog. These are the Hummus, Muhammara, Pita Bread and Sautéed Broccoli.

Step-by-Step Information

How you can make Chickpea Salad

Prepare dinner Chickpeas and Extra Prep

1. First rinse 1 cup chickpeas just a few instances in water. Then, soak in 3 cups water for 8 hours or in a single day. After soaking the chickpeas will improve in measurement.

For any dish with chickpeas, I at all times use dried chickpeas. First, soak chickpeas in water for 8 hours. Then, cook dinner them in an Prompt Pot or stovetop strain cooker.

Right here I’ve proven the Prompt Pot methodology, however then the chickpeas cook dinner completely in a stovetop strain cooker as nicely.

soaking chickpeas in water for mediterranean chickpea salad.

2. Rinse the chickpeas just a few instances once more in water. Drain the water and switch the soaked chickpeas within the Prompt Pot insert.

soaked chickpeas for mediterranean chickpea salad.

3. Add 1 teaspoon salt.

salt added to chickpeas.

4. Add 3 cups water. Stir to combine.

water added to the chickpeas.

5. Shut with the Prompt Pot lid and set the vent to sealing place. Use the handbook mode or strain cook dinner mode and set the time to half-hour at excessive strain.

If cooking chickpeas in a stovetop strain cooker, add the soaked chickpeas, 1 teaspoon salt and three cups water in a 3 liter strain cooker.

On medium to medium-high warmth, strain cook dinner for 12 to fifteen minutes or till the chickpeas are tender. When the strain settles down naturally within the cooker, then solely open the lid.

cooking soaked chickpeas in instant pot for mediterranean chickpea salad.

6. After the cooking is full and the Prompt Pot beeps, look ahead to 12 to fifteen minutes. Carry the vent and punctiliously launch any additional strain.

Take away the lid. Press the chickpeas with a spoon and they need to flatten and get mashed simply.

Cool and style just a few chickpeas. If they’ve a agency chew within the middle, which means they’re undercooked.

cooked chickpeas.

7. Utilizing a mesh strainer, rigorously drain all of the water from the cooked chickpeas and maintain apart.

straining cooked chickpeas using a mesh strainer.

8. Rinse and prep the greens. You want ½ cup chopped tomatoes, ½ cup finely chopped onions, ½ cup chopped cucumber and ½ cup chopped purple bell pepper.

Additionally, finely chop 4 pitted inexperienced olives and 4 pitted kalamata olives or black olives. Peel the cucumber if the skins are thick.

chopped vegetables for chickpea salad.

Make Dressing

9. In a mixing bowl, take 3 tablespoons additional virgin olive oil, 2 tablespoons lemon juice, ½ teaspoon uncooked sugar and ½ teaspoon salt or as required.

olive oil, lemon juice, raw sugar and salt added to a mixing bowl.

10. Stir to mix completely with a wired whisk.

stirring ingredients to combine.

11. Subsequent, add ½ to 1 teaspoon candy paprika, ½ teaspoon floor cumin (cumin powder) and ½ teaspoon crushed black pepper.

sweet paprika, cumin powder and crushed black pepper added to the olive oil mixture.

12. Add dried herbs – ¼ teaspoon dried thyme, ¼ teaspoon dried basil and ¼ teaspoon oregano. Select so as to add your most popular dried herbs or contemporary herbs.

In the event you like garlic, add about ½ teaspoon minced garlic at this level.

dried herbs added to the olive oil mixture.

13. Stir to combine once more.

stir ingredients well to make a dressing for mediterranean chickpea salad.

Make Chickpea Salad

14. Add the cooked chickpeas to the ready dressing within the bowl.

If utilizing canned chickpeas, add at this level. Drain the liquids and rinse 3 cups of canned chickpeas just a few instances in water. Drain completely and add to the dressing.

cooked chickpeas added to the prepared dressing.

15. Add finely chopped onions and chopped tomatoes, cucumbers, purple bell pepper. Additionally add finely chopped inexperienced olives and kalamata olives or black olives.

finely chopped vegetables and olives added to the chickpeas.

16. Subsequent, add 3 tablespoons chopped parsley or coriander leaves.

chopped parsley or cilantro added to the bowl.

17. Toss and blend completely in order that the dressing coats the chickpeas and the greens. Verify seasonings and add extra salt, lemon juice, paprika or black pepper, if wanted. 

ingredients tossed well to make chickpea salad.

18. Garnish Mediterranean Chickpea Salad with 1 tablespoon of chopped parsley and serve instantly.

Don’t let the salad relaxation because the greens launch water. So, solely assemble the salad if you need to eat it.

chickpea salad in a blue rimmed white plate with a spoon on a marble table.

Why Salads Work

A salad is a kind of dishes which is current in every delicacies on this world. Salads could be heat, chilly, candy, bitter, tangy, for summers or winters. You’ll be able to also have a salad as a mid-day snack or an entire meal. It’s healthful, fills you up and retains you gentle as nicely. Ever seen one other dish as versatile as a salad?

As I stated at first, I’m a salad lover because it additionally a lot of the instances will get performed shortly, and is a fuss-free preparation. So, on days, when I’m tied with work or feeling slightly lazy to spend hours within the kitchen, I toss up a salad inside seconds and have a cheerful meal with it. To not overlook, a salad is the most effective wager throughout a sizzling day or in the summertime season. It’s refreshing, cooling and soothing.

Isn’t it apparent then, that I like engaged on totally different salad recipes? Since you by no means actually know what pairs nicely with a sure ingredient and ends in a enjoyable, colourful, hearty salad. A few of my all-time picks embody this Mediterranean Chickpea Salad, Sprouts Salad, Potato Salad, Avocado Salad, Corn Salad and the fundamental Vegetable Salad to call just a few.

Skilled Ideas

  1. When you’ve got canned chickpeas, you need to use them too. Take about 3 cups of canned chickpeas, drain the liquid and rinse nicely in water. To make a heat salad, warmth the chickpeas gently in sizzling water. Drain and use as listed within the recipe.
  2. When utilizing dried chickpeas, guarantee to make use of contemporary ones and never those which might be outdated or have turned rancid. Aged chickpeas additionally take an extended time to cook dinner.
  3. Some contemporary herbs that go nice on this salad are chives, dill, basil, parsley, oregano and coriander or cilantro. You should utilize both contemporary herbs, dried herbs or a mixture of each.
  4. Don’t have bell peppers or cucumber? Skip them.
  5. Although the salad is greatest made with olive oil, in the event you don’t have it at house, use a light-weight impartial oil like sunflower oil.
  6. I’ve not added feta or parmesan cheese on this recipe. In the event you like these and have it helpful, add. Paneer additionally works nicely on this recipe. Wish to make it vegan? Use tofu.

Extra Chickpea Recipes To Strive!

Please be sure you charge this recipe within the recipe card under in case you have made it. For extra vegetarian inspirations, Sign Up for my emails or observe me on Instagram, Youtube, Facebook, Pinterest or Twitter.

chickpea salad in a white plate with a spoon.

Chickpea Salad (Mediterranean Recipe)

This Chickpea Salad recipe is a straightforward, flavorful Mediterranean fashion salad that includes chickpeas as one of many hero ingredient. Made with a herby tangy lemon dressing, and crunchy veggies like onions, tomatoes, cucumber and bell peppers this tasty Mediterranean Chickpea Salad shall be your favourite immediately.

Prep Time 10 minutes

Prepare dinner Time 30 minutes

Soaking Time For Chickpeas 8 hrs

Complete Time 8 hrs 40 minutes

Stop your display from going darkish whereas making the recipe

Soak chickpeas

  • First rinse the dried chickpeas just a few instances in water. In a bowl, soak chickpeas in 3 cups water in a single day or for 8 to 9 hours. Cowl the bowl whereas the chickpeas are soaking.

  • Earlier than cooking, drain all of the water from the soaked chickpeas utilizing a mesh strainer or colander. Rinse the chickpeas once more just a few instances in water.

  • Now you’ll be able to cook dinner chickpeas in pan on the stovetop, Prompt Pot or in a stovetop strain cooker.

To cook dinner chickpeas in an Prompt pot

  • Add the soaked chickpeas, 3 cups water, 1 teaspoon salt within the inside insert of a 6 quart IP.

  • Seal tightly with the lid and set the vent to sealing place.

  • Press the handbook mode/strain cook dinner mode and cook dinner on excessive strain by setting the time for half-hour.

  • If you hear the beep sound after half-hour of strain cooking, look ahead to 12 to fifteen minutes. Then elevate the vent rigorously and launch any additional strain.

  • Take away the lid. Press the chickpeas with a spoon and they need to flatten and get mashed simply.

  • Cool and style just a few chickpeas. If they’ve a agency chew within the middle, which means they’re undercooked.

  • If the chickpeas are cooked completely, rigorously drain all of the water and set cooked chickpeas apart.

Cooking Chickpeas in a stovetop strain cooker

  • Add the rinsed and soaked chickpeas, 1 teaspoon salt and three cups water in a 3 liter stovetop strain cooker.

  • On medium to medium-high warmth, strain cook dinner for 12 to fifteen minutes or till the chickpeas are tender. When the strain settles down naturally, then solely open the lid.

  • Drain all of the water and set cooked chickpeas apart.

Make lemon dressing

  • In a mixing bowl, take all of the components listed below “For Lemon Dressing”.

  • With a wired whisk combine completely.

Make Mediterranean Chickpea Salad

  • Add the cooked chickpeas.

  • Add the finely chopped onions and the chopped tomatoes, cucumbers, purple bell peppers. Additionally add finely chopped inexperienced olives and kalamata olives or black olives.

  • Add 3 tablespoons chopped parsley leaves or cilantro (coriander leaves).

  • Toss and blend the chickpeas, veggies and olives with the dressing.

  • Verify the seasonings and add extra lemon juice, salt or paprika or black pepper if wanted.

  • Serve Chickpea Salad instantly garnished with finely chopped parsley or coriander leaves. Don’t refrigerate or retailer the salad as on resting the veggies launch water.
  1. If utilizing canned chickpeas, add 3 cups of canned chickpeas. First drain all of the liquids from the cans. Rinse chickpeas just a few instances in water. Make the lemon dressing and add rinsed chickpeas along with the chopped veggies, olives to it. Combine and serve. 
  2. If making the salad with dried chickpeas, make certain to make use of chickpeas which might be inside their expiry date. 
  3. This identical salad could be made with cooked kidney beans, black eyed beans, pinto beans and fava beans. If you may get black chickpeas, make the salad with these and it is going to be scrumptious.
  4. Use both contemporary herbs or dried herbs or a mixture of each relying on what is out there to you. 
  5. Simply lower down on the seasonings and floor spices in keeping with your style buds.

Diet Information

Chickpea Salad (Mediterranean Recipe)

Quantity Per Serving

Energy 415 Energy from Fats 180

% Every day Worth*

Fats 20g31%

Saturated Fats 3g19%

Polyunsaturated Fats 4g

Monounsaturated Fats 12g

Sodium 601mg26%

Potassium 803mg23%

Carbohydrates 48g16%

Fiber 14g58%

Sugar 11g12%

Protein 14g28%

Vitamin A 1698IU34%

Vitamin B1 (Thiamine) 0.4mg27%

Vitamin B2 (Riboflavin) 0.2mg12%

Vitamin B3 (Niacin) 2mg10%

Vitamin B6 1mg50%

Vitamin C 51mg62%

Vitamin E 4mg27%

Vitamin Ok 110µg105%

Calcium 121mg12%

Vitamin B9 (Folate) 403µg101%

Iron 5mg28%

Magnesium 98mg25%

Phosphorus 273mg27%

Zinc 3mg20%

* P.c Every day Values are primarily based on a 2000 calorie eating regimen.

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