Last updated on March 8th, 2024
This super fresh, healthy and delicious Mediterranean Diet salad recipe is made with chickpeas, feta cheese and the freshest ingredients!
Whenever I make this recipe it makes me so happy and brings a smile to my face!
Needless to say, I’ve always loved chickpeas for their taste!
In addition, I really love chickpeas for their health benefits too.
To demonstrate, check out this Medical News Today article, What Are The Benefits of Chickpeas?
Specifically, eating chickpeas can help with:
- Diabetes
- Bone health
- Blood pressure
- Heart health
- Cancer
- Cholesterol
- Inflammation
- Digestion
- Regularity
- Weight management
- Satiety
- Irritable Bowel Syndrome
Mediterranean Diet Salad Recipe
Above all, here are 4 reasons this Mediterranean salad recipe will make you happy.
1. Easy to Make Mediterranean Diet Salad
First, because it is super easy to make – Only 4 simple steps and a handful of ingredients.
For the most part, you just have to get together all of your ingredients and do a little chopping and whisking.
The total time to make this salad is 20 minutes at most.
2. Satisfying & Filling
Second, because this is one of those hearty salads that’s so satisfying and filling!
For one thing, chickpeas are a great source of extra proteins and a good source of fiber.
Additionally, along with the feta cheese, this recipe packs 5 grams of fiber and 8 grams of protein per serving.
3. Maintain Your Mediterranean Diet Lifestyle
In short, you’ll have zero guilt while eating this salad recipe since it fits right in with your Mediterranean Diet lifestyle.
Clearly, this recipe is a fantastic dinner side dish to make on Meatless Mondays!
4. Delicious
And, four, this Mediterranean chickpea salad with tangy feta cheese is absolutely delicious!
In this case, the dressing is homemade using fresh squeezed lemon juice, olive oil, minced garlic, salt, pepper, and ground cumin.
Hence, the freshness of this delicious dressing makes it so much better than store-bought dressings.
Therefore, it’s the perfect accompaniment to the feta cheese, spring onions, and Italian parsley.
Ingredients
Here are the simple, fresh ingredients that you’ll easily find at your grocery store:
- Fresh Lemon Juice
- Extra Virgin Olive Oil (EVOO)
- Garlic
- Sea Salt or Kosher Salt
- Cumin
- Black Pepper
- Chickpeas (Garbanzo Beans)
- Spring Onions
- Fresh Italian Parsley
Step-By-Step Instructions
Step 1: Prepare Homemade Mediterranean Salad Dressing
First, in a large mixing bowl whisk together your lemon juice, olive oil, minced garlic, salt, pepper, and cumin.
Step 2: Stir in Chickpeas, Spring Onions & Parsley
Now, mix in your drained (if canned) chickpeas, sliced spring onions, and chopped Italian parsley.
Step 3: Let Stand At Room Temperature for 15 Minutes
Then, leave your salad at room temperature for 15 minutes.
This will allow the olive oil, seasonings, and fresh herbs to soak in their Mediterranean flavors.
Step 4: Add Feta Cheese and Serve
Lastly, add your crumbled feta cheese, mix in gently and serve!
Substitutions and Additions
Here are some ingredients that you can substitute or add in to your Mediterranean Diet Salad Recipe:
- Red Onion
- Cherry Tomatoes
- Red Peppers
- Kalamata Olives or Black Olives
- Red Wine Vinegar or Balsamic Vinegar
- English Cucumber
- Substitute White Beans, Kidney Beans, and/or Back Beans vs. Chickpeas
- Artichoke Hearts
- Red Bell Pepper
- Sun-dried Tomatoes
- Romaine Lettuce and/or Leafy Greens
- Fresh Oregano
- Lime Juice
- Fresh Mint
How To Store This Mediterranean Diet Salad Recipe
To store any leftovers, place your salad in an airtight container with a tight lid and place in the refrigerator for up to 5 days.
You can freeze your chickpea salad as well, as long as you place it in a freezer-safe container or bag.
This salad can be frozen for up to 3 months.
Then, when you’re ready to serve it, remove it from the freezer and place it in the refrigerator overnight until it is completely thawed.
Mediterranean Diet Salad Recipe
Mediterranean Diet Salad Recipe
Ingredients
- ¼ cup Lemon Juice, fresh squeezed
- ¼ cup Olive Oil, Extra Virgin EVOO
- 2 cloves Garlic, minced
- ½ tsp Kosher or Sea Salt
- ½ tsp Ground Cumin
- ¼ tsp Ground Black Pepper
- 2 15 oz cans Chickpeas (Garbanzo Beans), rinsed & drained
- 4 Spring Onions, thinly sliced
- ½ cup Fresh Italian Parsley, chopped
- ½ cup Feta Cheese, crumbled
Instructions
- In a large bowl, whisk together lemon juice, olive oil, minced garlic, salt, pepper, and cumin.
- Stir in chickpeas, spring onions, and parsley.
- Let stand at room temperature for 15 minutes.
- Add feta cheese and enjoy!
Finally, for other healthy and delicious salad recipes, click on over to:
Chicken Cabbage Salad with Almond Dressing,
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If you used fat free feta cheese, you could reduce the points even more.
This is an amazing recipe. SO easy to make and SOOO yummy. I wish I knew about it sooner!! Truly, if you like chicken Pease, do this.
I put mine over some rice to make it more substantial, and added some good olives as a garnish.
I like your suggestion to add on top of rice! Yum! So glad you like the recipe 🙂
What a healthy lunch idea!
Thank you! It’s delicious!