I mix tender chickpeas with crisp cucumber and sweet tomato. I add briny olives and a bright lemon vinaigrette. The bowl smells fresh and clean. Each bite tastes sunny and light. We toss and taste and nod. The simple parts sit well together. The lemon wakes the herbs. The garlic stays soft. Salt lifts the chickpeas. Pepper gives a small bite. I like how the olive oil coats each bean. Nothing feels heavy. This fits our list for Vegetarian Salad Recipes. I lean on pantry cans and quick chops. I serve it cool for lunch or next to grilled food. It packs for work. It sits well for a picnic. It makes sense on busy days. It feels like a small trip to the sea.
Table of Contents
- 1) Key Takeaways
- 2) Easy Mediterranean Chickpea Salad with Lemon Vinaigrette Recipe
- 3) Ingredients for Mediterranean Chickpea Salad with Lemon Vinaigrette
- 4) How to Make Mediterranean Chickpea Salad with Lemon Vinaigrette
- 5) Tips for Making Mediterranean Chickpea Salad with Lemon Vinaigrette
- 6) Making Mediterranean Chickpea Salad with Lemon Vinaigrette Ahead of Time
- 7) Storing Leftover Mediterranean Chickpea Salad with Lemon Vinaigrette
- 8) Try these Salad next
- 9) Mediterranean Chickpea Salad with Lemon Vinaigrette
- 10) Nutrition
1) Key Takeaways
I write as Lila for Lila Cooks at https://www.lilacooks.com. This salad packs ease and bright flavor. Pantry beans meet fresh crunch. The lemon vinaigrette ties it all with clean taste.
We build a bowl that works for busy days. It fits lunch and dinner. It stands alone or sits next to grilled food. The mix stays light yet filling.
The method stays simple. Chop and whisk and toss. The result feels sunny. Kids say yes. Grown ups go back for more. The leftovers still taste good.
2) Easy Mediterranean Chickpea Salad with Lemon Vinaigrette Recipe
Vegetarian Salad Recipes help me when life runs fast. Vegetarian Salad Recipes guide my plan for quick fresh food. I reach for chickpeas and lemon. I keep the knife work small. I keep the flavor big.
I learned this on a warm day. I stood by the counter with a short list. Chickpea salad recipes had my eye. One can led to two. A pile of tomatoes and a crisp cucumber made the base.
The mix leaned toward mediterranean salad recipes. A sharp squeeze of lemon woke the herbs. A small spoon of Dijon gave body. I loved the snap of onion and the briny bite of olives. This tasted like a small holiday.
3) Ingredients for Mediterranean Chickpea Salad with Lemon Vinaigrette
Chickpeas tender canned beans that bring nutty taste and soft bite and easy protein
Cucumber cool crunch with mild sweet taste that lifts each forkful
Cherry tomatoes juicy halves that add color and bright acid
Red bell pepper sweet crisp cubes that round the mix
Red onion thin slices that give a quick spark and a bit of heat
Kalamata olives salty bites that bring deep savory notes
Parsley fresh leaves that add green lift and gentle herb taste
Feta soft crumble that brings creamy tang if you like dairy
Lemon zest and juice that brighten the whole bowl
Olive oil extra virgin oil that coats and carries flavor
Dijon mustard a small spoon to steady and bind the dressing
Garlic a small clove for warm depth
Dried oregano classic herb that nods to mediterranean salad recipe notes
Salt and black pepper season to taste for balance and lift
4) How to Make Mediterranean Chickpea Salad with Lemon Vinaigrette
Step one whisk lemon juice with olive oil Dijon garlic and oregano until the mix looks glossy and smooth
Step two add chickpeas cucumber tomatoes bell pepper onion olives and parsley to a wide bowl so tossing feels easy
Step three pour the vinaigrette over the salad and toss with gentle hands so the beans stay whole and the greens stay perky
Step four taste and add salt and pepper until the flavors pop then fold in feta if you like a creamy edge
Step five rest the bowl for ten minutes so the lemon can kiss the herbs then serve cool
5) Tips for Making Mediterranean Chickpea Salad with Lemon Vinaigrette
Rinse the beans well. The water runs clear and the flavor turns clean. Pat dry for the best texture.
Use firm cucumbers and sweet tomatoes. Small pieces fit the fork and carry dressing in each bite. A sharp knife helps.
Dress with enough lemon to wake the mix. If the bowl feels flat add a pinch of salt. For more body add a small spoon of tahini.
6) Making Mediterranean Chickpea Salad with Lemon Vinaigrette Ahead of Time
I prep the vegetables in the morning. I keep the dressing in a small jar. It waits in the fridge. The beans drain and dry in a sieve.
At meal time I toss half the dressing with the salad. The rest stays for serving. The texture stays bright. The herbs keep their color.
This plan suits meal prep fans and busy weeks. It matches the spirit of salad recipes vegetarian and Healthy Salad Recipes Vegetarian. Lunch feels ready before noon.
7) Storing Leftover Mediterranean Chickpea Salad with Lemon Vinaigrette
Place leftovers in a tight container. Chill for up to three days. The flavors meld and mellow with time.
If the salad looks dry add a spoon of olive oil and a squeeze of lemon. Toss and taste. Add a tiny pinch of salt if needed.
Keep crumbled feta and extra herbs on the side. Fold them in right before you serve. This keeps a fresh look and a crisp bite.
8) Try these Salad next
9) Mediterranean Chickpea Salad with Lemon Vinaigrette
Vegetarian Salad Recipes Mediterranean Chickpea Salad with Lemon Vinaigrette
Ingredients
- 2 cans chickpeas drained and rinsed
- 1 large cucumber chopped
- 2 cups cherry tomatoes halved
- 1 red bell pepper chopped
- 1 small red onion thinly sliced
- 1 cup parsley chopped
- 1 half cup pitted Kalamata olives
- 3 ounces feta cheese crumbled optional
- 1 large lemon zest and juice
- 1 third cup extra virgin olive oil
- 1 small garlic clove minced
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- Salt to taste
- Black pepper to taste
Instructions
- Whisk lemon juice olive oil garlic Dijon and oregano in a bowl until smooth
- Add chickpeas cucumber tomatoes bell pepper onion olives and parsley to a large bowl
- Pour the vinaigrette over the salad and toss gently until coated
- Taste and season with salt and black pepper
- Fold in feta if using
- Chill for ten minutes then serve
10) Nutrition
One cup gives balanced fuel. About two hundred ninety calories with plant protein near nine grams. Fiber near eight grams supports a happy gut.
Sodium stays near five hundred twenty milligrams when olives and feta join the bowl. For less salt skip the feta and rinse the olives well. Potassium from beans and tomatoes helps balance.
Fats lean on olive oil with a small amount of saturated fat from feta. Carbs sit near thirty grams with slow steady energy. This fits many Vegetarian Salad Recipes plans and suits light meals.
Written by Lila for Lila Cooks at https://www.lilacooks.com. Keywords used with care include chickpea salad recipe mediterranean salad recipes mediterranean salad recipe and the broader field of vegetarian salad recipes. We keep our voice calm and our method simple. We serve with a smile.
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