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Overhead shot of the Mediterranean chickpea salad in a white serving bowl.

Mediterranean Chickpea Salad

This healthy Mediterranean Chickpea salad is one of my top vegetarian recipe picks! It's simple to prepare, packed full of nutrients and bursting with flavour! The perfect make-ahead lunch option!
5 from 4 votes
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Course: Appetizer, Salad, Side Dish
Cuisine: Mediterranean
Diet: Gluten Free, Vegetarian
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 6 servings
Calories: 214kcal
Author: Elysia

Ingredients

  • 2 tbsp olive oil
  • ½ red onion thinly sliced
  • 2 red peppers diced
  • 4 cloves garlic minced
  • 2 (19oz) cans no salt-added chickpeas drained and rinsed
  • Juice of one lemon (about 4 tablespoons lemon juice)
  • 1/2 tsp red pepper flakes
  • Large handful parsley leaves finely chopped
  • 3/4 cup crumbled feta cheese
  • Salt and pepper to taste

Instructions

  • Heat olive oil in a large skillet over medium heat. Add onion, red pepper, and garlic, stirring for 5 minutes or until vegetables are tender and fragrant.
  • Add chickpeas, lemon juice and red pepper flakes and stir to combine. Warm the chickpeas through, about 1-2 minutes, remove from heat and allow to sit for a few minutes. Add parsley and feta cheese and toss lightly. Season with salt and pepper, to taste.
  • Serve by itself or over a bed of spinach, lettuce, brown rice, quinoa or with crispy whole-grain pitas or pita chips.

Video

Notes

  • I used no-salt added canned chickpeas for this recipe to make it super easy, but you could also sub in about 4.5 cups cooked chickpeas.
  • Be sure to drain the canned chickpeas in a colander and rinse them very well under cold water until clean. You may also wish to remove the skins before adding them to the pan (it's a personal preference). 
  • You can adjust the flavours in this recipe to taste. If you prefer more lemon flavour, increase the amount of lemon juice. If you like it more garlicky, add some additional minced garlic. If you like more heat, add some extra red pepper flakes. If you like more saltiness, add some extra feta.

Nutrition

Calories: 214kcal | Carbohydrates: 19g | Protein: 9g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 22mg | Sodium: 442mg | Potassium: 317mg | Fiber: 5g | Sugar: 4g | Vitamin A: 2433IU | Vitamin C: 70mg | Calcium: 174mg | Iron: 2mg
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