Mediterranean Chickpea Salad
This vibrant Mediterranean Chickpea Salad is a nourishing blend of fresh vegetables and hearty chickpeas, making it a perfect dish for lunch or a light snack. Bursting with flavors from tangy artichokes, ripe tomatoes, and zesty red onions, this salad is not only delicious but also packed with plant-based protein and fibers. Tossed in a light balsamic and olive oil dressing, this refreshing salad is perfect for meal prep and can easily be shared at picnics or potlucks. Enjoy this wholesome salad that celebrates the bold flavors of the Mediterranean!
6
Servings
N/A
Calories
9
Ingredients
Ingredients
Tomato
1 medium (cubed)
Artichoke hearts
14 ounces (quartered)
Canned chickpeas
30 ounces (rinsed and drained)
Red onion
1/2 (minced)
Garlic
2 cloves (minced)
Olive oil
1/4 cup (none)
Balsamic vinegar
1/4 cup (none)
Salt
to taste (none)
Pepper
to taste (none)
Instructions
1
Begin by rinsing the canned chickpeas under cold water to remove excess sodium and set them aside to drain.
2
In a large mixing bowl, combine the cubed tomatoes, quartered artichoke hearts, rinsed chickpeas, minced red onion, and minced garlic.
3
In a separate small bowl, whisk together the olive oil and balsamic vinegar until blended well.
4
Pour the dressing over the salad mixture and gently toss everything together until the ingredients are well coated.
5
Season the salad with salt and pepper to taste, adjusting as necessary.
6
Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld.
7
Serve chilled for the best taste, and enjoy your Mediterranean Chickpea Salad!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Chickpea Salad?
Mediterranean Chickpea Salad is a vibrant and nourishing blend of fresh vegetables, hearty chickpeas, and tangy artichokes tossed in a light balsamic dressing.
Is this Mediterranean Chickpea Salad vegan?
Yes, this recipe is entirely vegan and plant-based as it contains no animal products.
Is the recipe gluten-free?
Yes, all the primary ingredients including chickpeas, vegetables, and balsamic vinegar are naturally gluten-free.
How many servings does this recipe make?
This recipe yields approximately 6 servings, making it ideal for families or small gatherings.
What are the key ingredients in this salad?
The main ingredients are canned chickpeas, artichoke hearts, tomatoes, red onion, garlic, olive oil, and balsamic vinegar.
Do I need to cook the chickpeas?
No, this recipe uses canned chickpeas. You simply need to rinse them under cold water and drain them before use.
How should I prepare the tomatoes?
The tomatoes should be cubed into bite-sized pieces to blend well with the chickpeas and other vegetables.
What type of dressing is used for this salad?
A simple and zesty dressing made from whisked olive oil and balsamic vinegar is used to coat the salad.
How long should the salad be refrigerated before serving?
It is recommended to refrigerate the salad for at least 30 minutes to allow the Mediterranean flavors to meld together.
Is this salad suitable for meal prep?
Yes, this salad is excellent for meal prep as the flavors often improve after sitting in the refrigerator.
Can I add other vegetables to this salad?
Absolutely! You can customize it by adding cucumbers, bell peppers, or Kalamata olives for extra texture and flavor.
What size artichoke hearts should I use?
The recipe calls for one 14-ounce can of artichoke hearts, which should be quartered for the salad.
Is this salad high in protein?
Yes, chickpeas are a great source of plant-based protein, making this a hearty and filling dish.
Can I use fresh garlic instead of minced?
The recipe suggests using 2 cloves of garlic, minced, to ensure a well-distributed zesty flavor throughout the salad.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator to maintain freshness.
How long will the salad stay fresh in the fridge?
The salad typically remains fresh and delicious for 3 to 5 days when stored properly in the refrigerator.
Can I serve this salad at room temperature?
While it can be served at room temperature, it is best enjoyed chilled for maximum refreshment.
Is there a lot of sodium in this recipe?
By rinsing the canned chickpeas, you significantly reduce the excess sodium often found in the canning liquid.
What can I serve this salad with?
It works perfectly as a light lunch on its own, or as a side dish for grilled proteins or pita bread.
Can I use dried chickpeas instead of canned?
Yes, but you will need to soak and cook the dried chickpeas until tender before following the rest of the salad instructions.
Can I swap balsamic vinegar for another type?
While balsamic vinegar provides a signature tang, you could use red wine vinegar or lemon juice for a different citrusy profile.
Is this recipe good for picnics?
Yes, it is a sturdy salad that travels well and does not contain mayo, making it safer for outdoor gatherings.
Can I add cheese to this recipe?
If you are not strictly vegan, adding crumbled feta cheese is a popular way to enhance the Mediterranean flavors.
Does this salad contain fiber?
Yes, both the chickpeas and fresh vegetables contribute a high amount of dietary fiber to the dish.
Is the red onion very strong in this salad?
The recipe uses half a minced red onion, which provides a nice bite without being overwhelming once chilled with the dressing.
Is this salad easy to make?
Yes, it is considered an easy recipe because it mainly involves simple chopping and mixing without any stovetop cooking.
Can I use cherry tomatoes instead of medium tomatoes?
Yes, cherry tomatoes halved or quartered would work perfectly as a substitute for cubed medium tomatoes.
Why is this called a Mediterranean salad?
It uses staple ingredients from Mediterranean cuisine, such as olive oil, garlic, chickpeas, and artichoke hearts.
Can I add fresh herbs?
Adding fresh parsley, oregano, or mint would be a fantastic way to add even more brightness to the salad.
What should I do if the salad is too dry?
If needed, you can add an extra splash of olive oil and balsamic vinegar to reach your desired consistency.