Mediterranean Chickpea Salad: A Healthy and Quick Recipe

I’ll show you my recipe for Mediterranean Chickpea Salad, a healthy and delicious option that can be enjoyed as a main dish or as a side dish. Very easy and quick to prepare!

If you want to enjoy healthy food that is simple, quick to prepare, and perfect for any occasion, then you will love this Mediterranean chickpea salad recipe!

Mediterranean Chickpea Salad Recipe

I like to prepare salads and then taste them alone or with family. This delicious Mediterranean chickpea salad recipe that I will teach you today is one of my favorite Mediterranean salads. It is not only delicious but also very easy and quick to prepare. Above all, it is a very healthy recipe, thanks to the combination of the different properties of all its natural ingredients.

Healthy Properties of the Mediterranean Chickpea Salad

Incorporating these nutritious ingredients into your diet can contribute significantly to your health and well-being. They provide a wide range of essential nutrients and compounds that contribute to good health.

Here are some of the healthy ingredients in this Mediterranean chickpea salad recipe:

Chickpeas: Chickpeas are a nutritional powerhouse, rich in protein, fiber, and various vitamins and minerals. They provide a good source of plant-based protein, making them an excellent choice for vegetarians and vegans. Additionally, chickpeas are high in fiber, which can aid in digestion, promote satiety, and help regulate blood sugar levels.

Cucumber: Cucumbers are low in calories and high in water content, making them hydrating and refreshing. They are also a good source of vitamins K and C and various antioxidants, which can help reduce inflammation and promote overall health.

More Healthy Ingredients

Red Bell Pepper: Red bell peppers are packed with vitamins A, C, and B6 and antioxidants like beta-carotene and capsanthin. These nutrients contribute to eye health, immune function, and skin health. Red bell peppers also add a sweet and crunchy texture to dishes.

Tomato: Tomatoes are rich in lycopene, a powerful antioxidant that has been linked to numerous health benefits, including reducing the risk of certain cancers and protecting against heart disease. They are also a good source of vitamins C and K, potassium, and folate.

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Red Onion: Red onions contain flavonoids and sulfur compounds that have anti-inflammatory and antioxidant properties. They also provide good fiber, vitamin C, and manganese. Incorporating red onions into your diet may help support heart health and reduce the risk of chronic diseases.

Black Olives: Black olives are a good source of monounsaturated fats, which can help reduce the risk of heart disease by lowering LDL (bad) cholesterol levels. They also contain vitamin E and various antioxidants, which have anti-inflammatory properties and may protect against oxidative stress.

Fresh Parsley: Parsley is rich in vitamins A, C, and K, as well as folate and iron. It contains compounds like flavonoids and carotenoids, which have antioxidant properties. Due to its vitamin K content, parsley also acts as a natural breath freshener and may support bone health.

Recipe of Mediterranean Chickpea Salad

Ingredients:

For the salad:

  • 1 can (400g) of cooked chickpeas, rinsed and drained.
  • 1 medium cucumber, diced.
  • 1 red bell pepper, diced.
  • 1 large tomato, diced.
  • 1/4 red onion, finely chopped.
  • 1/4 cup black olives, pitted and sliced.
  • 2 tablespoons fresh parsley, chopped.

For the dressing:

  • 2 tablespoons extra virgin olive oil.
  • 1 tablespoon red wine vinegar.
  • 1 clove garlic, finely chopped.
  • Salt and pepper to taste.

Instructions:

  1. Combine the drained chickpeas, cucumber, red bell pepper, tomato, red onion, olives, and fresh parsley in a large bowl. Gently toss to combine all ingredients.
  2. In a small bowl, prepare the dressing by whisking together the olive oil, red wine vinegar, chopped garlic, salt, and pepper until well emulsified.
  3. Pour the dressing over the salad and gently toss everything together to ensure all ingredients are well coated with the dressing.

In a few minutes, you can prepare this simple and exquisite recipe for Mediterranean chickpea salad, which you can prepare and enjoy on any occasion.

Mediterranean Chickpea Salad A Healthy and Quick Recipe

Mediterranean Chickpea Salad Recipe

This Mediterranean chickpea salad is a healthy and delicious option that can be enjoyed as a main dish or as a side. It's full of fresh and nutritious flavors, and it's easy to prepare in no time. Enjoy this simple and satisfying meal that's perfect for any occasion!
Total Time 15 minutes
Course Salad
Cuisine Mediterranean
Servings 4
Calories 220 kcal

Ingredients
  

  • 1 can (400g) of cooked chickpeas, rinsed and drained.
  • 1 medium cucumber, diced.
  • 1 red bell pepper, diced.
  • 1 large tomato, diced.
  • ¼ red onion, finely chopped.
  • ¼ cup black olives, pitted and sliced.
  • 2 tbsp fresh parsley, chopped.

For the dressing:

  • 2 tbsp extra virgin olive oil.
  • 1 tbsp red wine vinegar.
  • 1 clove garlic, finely chopped.
  • Salt and pepper to taste.

Instructions
 

  • In a large bowl, combine the drained chickpeas, cucumber, red bell pepper, tomato, red onion, olives, and fresh parsley. Gently toss to combine all ingredients.
  • In a small bowl, prepare the dressing by whisking together the olive oil, red wine vinegar, chopped garlic, salt, and pepper until well emulsified.
  • Pour the dressing over the salad and gently toss everything together to ensure all ingredients are well coated with the dressing.
  • Taste the salad and adjust seasoning as needed, adding more salt and pepper if necessary.
  • Serve the Mediterranean chickpea salad on individual plates or in a large bowl for sharing.

Notes

Nutritional Information (per serving):
  • Calories: 220
  • Protein: 7g
  • Fat: 10g
  • Saturated Fat: 1g
  • Carbohydrates: 27g
  • Fiber: 7g
  • Sugars: 5g
  • Sodium: 350mg
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Keyword Easy, quick