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Mediterranean Chickpea Salad: A Protein-Packed, Flavorful Dish

This vibrant Mediterranean Chickpea Salad combines hearty chickpeas, quinoa, fresh vegetables, and herbs with a zesty lemon-olive oil dressing. It’s a protein-packed, fiber-rich salad that’s perfect for light lunches, summer picnics, and make-ahead meals.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Lunch, Salad
Cuisine: Mediterranean
Calories: 250
Ingredients Method Nutrition

Ingredients
  

  • 1 can chickpeas drained and rinsed
  • 1 cup cooked quinoa cooled
  • 1 large cucumber diced
  • 2 medium tomatoes diced
  • 1 medium red onion finely chopped
  • 1 cup bell pepper diced (any color)
  • 1/2 cup fresh parsley chopped
  • 1/4 cup fresh mint chopped
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon salt or to taste
  • 1/2 teaspoon freshly ground black pepper or to taste

Method
 

  1. Drain and rinse the chickpeas under cold water. Cook the quinoa according to the package instructions and let it cool to room temperature. While the quinoa cools, chop all vegetables into uniform, bite-sized pieces using a sharp knife.
  2. Dice the cucumber, tomatoes, red onion, and bell pepper into small, even pieces. Finely chop the fresh parsley and mint. Keep the herbs in a separate bowl until ready to add so they stay fresh.
  3. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper until emulsified. Taste and adjust seasoning with more salt or lemon juice as needed.
  4. In a large mixing bowl, add the cooled quinoa and rinsed chickpeas. Toss gently to combine, making sure not to mash the chickpeas. The quinoa should be at room temperature to avoid wilting the vegetables.
  5. Add the diced cucumber, tomatoes, red onion, and bell pepper to the bowl with the chickpeas and quinoa. Gently fold everything together to distribute the vegetables evenly without bruising them.
  6. Sprinkle the chopped parsley and mint over the salad. Fold them in gently until the herbs are evenly dispersed. Add herbs close to serving time for maximum aroma and flavor.
  7. Pour the prepared dressing over the salad. Using a spatula or large spoon, gently toss until all the ingredients are lightly and evenly coated, being careful not to crush the chickpeas or vegetables.
  8. Transfer the Mediterranean Chickpea Salad to a serving bowl or platter. Garnish with additional herbs or crumbled feta cheese if desired. Serve immediately, or chill for up to 1–2 hours to let the flavors meld.

Nutrition

Calories: 250kcalCarbohydrates: 30gProtein: 12gFat: 10gFiber: 8gSugar: 4g
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