posted in 4 SmartPoints

Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is a bright, colorful and delicious salad with a simple dressing.

Scroll down to watch a quick video of how to make this salad.  Then scroll to the end of this post to find the printable recipe.

mediterranean chickpea salad

This is such an easy salad recipe to make, and it’s perfect for whipping up as a side dish when you’re entertaining guests too.

Bowl of Mediterranean Chickpea Salad

There are holidays looming ahead: Mother’s Day Memorial Day, and 4th of July! Do you have fun plans for the holidays this year?  We’re still trying to figure it all out.  Our Moms don’t live near us.  And Memorial Day and 4th of July are always so fun as we do lots of barbecuing with friends.

This is the perfect salad recipe to serve for a special occasion or barbecue.  It’s so very simple to throw together at the last minute, and you can even dress the salad ahead of time (encouraged!) for maximum flavor throughout the salad.

Ingredients for Mediterranean Chickpea Salad

What are the ingredients for a Mediterranean Chickpea Salad?

You’ll need plenty of chickpeas, and canned chickpeas are perfectly fine for that.  I do encourage you to purchase a good brand of chickpeas over the generic.  I just find that they have a better quality taste and they look better visually too.

You’ll also need tomato, bell pepper, green onion, and parsley.  And to round it all out, you’ll add Kalamata olives and crumbled feta cheese.

Dressing for Mediterranean Chickpea Salad

The dressing is homemade, and it’s very easy to whisk together.  It’s just olive oil, yogurt, lemon juice, red wine vinegar, and a small bit of garlic, cumin, salt and pepper.

I love that the dressing acts as a marinade for the salad.  It’s perfectly fine to dress this salad in the morning and serve it in the afternoon.  Leftovers the next day are fabulous too!

Mediterranean Chickpea Salad

Enjoy this really easy, Mediterranean Chickpea Salad.  Just toss it all together, then toss again with the dressing- done!  It can be served as a main dish or as a side dish.  I prefer the side-dish idea with grilled steak or chicken.

Click below to watch a short video showing you how to make this recipe, then print out the complete recipe so you can make this at home!

Mediterranean Chickpea Salad

Prep Time: 20 minutes
Servings: 6 servings
Calories: 365 kcal

This Mediterranean Chickpea Salad is a super popular, delicious and easy salad recipe with a simple dressing.

Print

Ingredients

Salad:

  • 2 15-ounce cans chickpeas, drained and rinsed
  • 1/4 cup chopped Italian parsley
  • 2/3 cup chopped bell pepper (mixed red, orange, yellow)
  • 3/4 cup halved grape tomatoes
  • 3 green onions, sliced
  • 12 kalamata olives, halved
  • 1/3 cup crumbled feta cheese

Dressing:

  • 4 tablespoons extra-virgin olive oil
  • 2 tablespoons plain yogurt
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon red wine vinegar
  • 1 small garlic clove, minced
  • 1/4 teaspoon ground cumin
  • salt and pepper, to taste

Instructions

  1. In a large bowl, toss together the salad ingredients. In a separate bowl, whisk together the dressing ingredients. Drizzle the dressing over the salad and toss.
  2. Transfer to a serving bowl and drizzle juices on top. Refrigerate until ready to serve.

Recipe Notes

*4 WEIGHT WATCHERS Freestyle SmartPoints per serving (based on 6 servings)

*Note:  Much of the dressing ends up in the bottom of the serving bowl and doesn't end up being consumed.  The calorie count reflects eating ALL of the dressing, so the actual amount is likely quite a bit less.

*Use good quality canned chickpeas for this recipe (not generic). I really think it makes a difference in the flavor of the salad.

*If you are preparing this recipe as gluten-free, be sure to use a brand of chickpeas that is known to be GF.

Nutrition Facts
Mediterranean Chickpea Salad
Amount Per Serving (1 (1/6th of the salad))
Calories 365 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 3g 15%
Cholesterol 8mg 3%
Sodium 235mg 10%
Potassium 532mg 15%
Total Carbohydrates 42g 14%
Dietary Fiber 11g 44%
Sugars 8g
Protein 14g 28%
Vitamin A 21%
Vitamin C 37.5%
Calcium 13.2%
Iron 25.9%
* Percent Daily Values are based on a 2000 calorie diet.

Here are a few more salad recipes you might enjoy:

Comments

  1. postedJun 15, 2018 9:43 AM
    carla

    Adding a jalapeno like I always do as this is maybe the 20th time I have made this salad. My daughter & I are addicted and argue over any leftovers.

  2. postedMar 19, 2018 11:08 AM
    Janelle

    Hi! Just wondering the calories per serving? The salad looks delicious! Thanks 🙂

    • postedMay 2, 2018 9:46 AM

      Nutritional information has been added!

  3. postedFeb 21, 2018 12:41 PM

    I’ve made this several times since I found this recipe. It’s amazing. And…. it’s salad — add more of what you like and less of what you might not like. Doubling the recipe is always a good idea because it goes fast around my house! I run, and I find this is actually a wonderful, powerful breakfast to get me going before I run – I call it my rocket fuel! So delicious.

  4. postedJan 5, 2018 6:32 AM
    Anita Blank

    Hello would it be ok to make this 24hrs before we eat it?

  5. postedJun 1, 2017 6:58 PM
    Carmen

    I absolutely love this salad. Would like to know the nutritional value please

    • postedJun 8, 2017 10:21 PM

      I don’t have the nutritional information, but you can find a Recipe Calculator online, input the ingredients and figure it out that way!

  6. postedApr 20, 2017 3:12 PM
    Liz

    I just made this and I absolutely loved it!! So fresh and light.

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