Mediterranean Chickpea Salad

Craving a fresh lunch? This mediterranean chickpea salad is packed with flavor and so easy to make! Get the recipe here.

Easy Mediterranean Chickpea Salad: A Gluten-Free Delight

Looking for a vibrant and flavorful salad that perfectly fits your gluten-free lifestyle? This Easy Mediterranean Chickpea Salad is a fantastic choice for meal prepping, quick lunches, or bringing to a summer gathering. Bursting with fresh veggies and simple ingredients, it’s a dish that celebrates healthy eating without compromising on taste. If you love vibrant salads, you’ll also enjoy our Gluten-Free Lentil Salad.

This chickpea salad is incredibly versatile and easy to customize. Whether you’re gluten-free, vegan, or simply looking to incorporate more plant-based meals into your diet, this recipe is a winner. And if you are looking for other light and refreshing lunch ideas, you will love these Caprese Skewers.

Why Chickpeas?

Chickpeas are the star of this salad for good reason. They are packed with protein and fiber, making them a satisfying and nutritious base. Plus, they’re readily available and easy to prepare, ensuring a quick and hassle-free meal.

For more gluten-free recipe inspiration, check out our extensive collection of Gluten-Free Lunch and Dinner Recipes. You’ll find plenty of delicious and easy-to-make dishes to suit your dietary needs.

How to Make Mediterranean Chickpea Salad

This vibrant Mediterranean Chickpea Salad is incredibly easy to prepare. Follow these simple steps for a delicious, gluten-free dish:

  1. Prepare the Dressing:

    In a small bowl, whisk together the olive oil, red wine vinegar, salt, pepper, oregano, basil, garlic powder, and lemon juice. Add water to reach your desired consistency. Set aside.

  2. Prep the Chickpeas and Vegetables:

    Thoroughly drain and rinse the canned chickpeas. Ensure they are as dry as possible. Dice the bell peppers (green, red, and yellow), cucumber (remove seeds if desired), red onion, and parsley. Halve the grape tomatoes.

  3. Combine Ingredients:

    In a large bowl, combine the drained chickpeas, diced bell peppers, cucumber, halved grape tomatoes, diced red onion, and chopped parsley.

  4. Dress the Salad:

    Pour the prepared dressing over the chickpea and vegetable mixture. Stir well to ensure all ingredients are evenly coated.

  5. Add Feta (Optional):

    Top the salad with feta cheese before serving. If you are following a vegan diet, omit the feta.

  6. Serve and Store:

    Serve immediately or chill in the refrigerator for later. Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.

21 Day Fix Container Counts (per 1 1/2 cup serving):

  • Regular Plan: 1 Yellow, 1 1/2 Green, 1/2 Orange (1 full Orange if adding olives or doubling the dressing), 1/6 Blue
  • Vegan Plan: 3/4 Red, 1 1/2 Green, 1/2 Orange (1 full Orange if adding olives or doubling the dressing)

Weight Watchers Points (per serving):

  • 4 points (calculated with reduced-fat feta)

Potluck Tip: For a smaller portion (3/4 cup), halve the container counts or points.

Mediterranean Chickpea Salad: A Gluten-Free Delight

This vibrant Mediterranean Chickpea Salad is a gluten-free dream, perfect for quick lunches, meal prep, or bringing to a summer gathering. Bursting with fresh flavors and wholesome ingredients, it’s a dish that nourishes your body and delights your taste buds. Read on to learn more about this simple yet satisfying recipe!

Ingredients

Salad:

  • 2 can chickpeas 3 cups, drained and rinsed
  • 1 green bell pepper diced
  • 1 red bell pepper diced
  • 1 yellow bell pepper diced
  • 2 cups chopped cucumber about one whole cucumber with the seeds removed if desired (I scoop them out and then chop into half moons)
  • 1 cup grape tomatoes halved
  • 3 tablespoons diced red onion or more to taste
  • 2 tablespoons fresh chopped parsley
  • ⅓ cup of feta can double if you like or omit for vegan!
  • 6 tablespoons olives about 30 (optional)

Dressing:

  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • Sprinkle salt and fresh pepper
  • 1 tablespoons fresh oregano or 1/2 tsp dried oregano
  • 2 teaspoon fresh basil or 1/4 tsp dried basil
  • Sprinkle garlic powder
  • Juice from 1/2 lemon
  • 1-2 tablespoons water

Nutritional Information

Each 1 1/2 cup serving of this Mediterranean Chickpea Salad provides approximately:

  • Calories: 256 kcal
  • Carbohydrates: 29g
  • Protein: 10g
  • Fat: 12g
  • Saturated Fat: 3g
  • Polyunsaturated Fat: 2g
  • Monounsaturated Fat: 7g
  • Cholesterol: 7mg
  • Sodium: 315mg
  • Potassium: 479mg
  • Fiber: 8g
  • Sugar: 6g
  • Vitamin A: 601 IU
  • Vitamin C: 63mg
  • Calcium: 118mg
  • Iron: 3mg

Gluten-Free Benefits

This salad is naturally gluten-free, making it an excellent choice for those with celiac disease or gluten sensitivities. Chickpeas are a fantastic source of plant-based protein and fiber, promoting healthy digestion and keeping you feeling full and satisfied.

Tips and Variations

  • Make it Vegan: Simply omit the feta cheese for a delicious vegan option.
  • Protein Boost: Add grilled chicken, shrimp, or baked tofu for extra protein.
  • Herb Variations: Experiment with different fresh herbs like mint or dill for a unique flavor profile.
  • Spice it Up: Add a pinch of red pepper flakes to the dressing for a little heat.
  • Olive Options: Use your favorite type of olives, such as Kalamata or Castelvetrano, for a twist on the classic.
  • No Red Wine Vinegar? Substitute with white wine vinegar or apple cider vinegar.
  • Make Ahead: This salad is perfect for meal prep! It can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors meld together beautifully over time.

Instructions

  1. Mix the ingredients for the dressing and set aside.
  2. Dry your chickpeas and chop all your veggies. Toss together. Pour dressing on and stir.
  3. Top with feta before serving (omit for vegan) and enjoy!
  4. Refrigerate leftovers in an airtight container for 3-4 days.

Serving Suggestions

This Mediterranean Chickpea Salad pairs perfectly with:

  • Grilled meats or fish
  • Pita bread or gluten-free crackers
  • As a topping for salads or grain bowls

Enjoy this healthy and flavorful Mediterranean Chickpea Salad as a part of your gluten-free lifestyle!

Essential Equipment for This Recipe

To prepare this delicious recipe, you’ll need the following kitchen tools:

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