Easy Mediterranean Chickpea Salad – Ready In 10 Minutes

---

Table of contents:

---

---

How to Make Easy Mediterranean Chickpea Salad

Ingredients

For the salad

• 15 oz. (450g) Chickpeas (garbanzo beans), drained and rinsed
• 1 cup chopped carrot (about 2 carrots)
• ½  English cucumber, cut into half rounds
• 1 small red onion, finely sliced
• 2-3 celery stalks
• 1 small can (200g) sweet corn

Salad dressing

• 2 tbsp Extra Virgin Olive Oil
• 1 lemon, juiced and zested
• Salt and Pepper (to taste)

Optional ingredients:

• 50g crumbled Feta Cheese 
• 1 cup Salad greens
• Handful of fresh parsley, chopped

Equipment

• Large Glass Bowl
• Sieve or Salad Strainer
• Salad Serving Spoons
• Salad Serving platter
• Small wooden bowl
• Fork or Whisk

Instructions

Step 1 – Prepare Salad Dressing

• Add the dressing ingredients to a small bowl and mix for around 30 seconds or until combined. Set aside for use later. 

Step 2 – Prepare Salad Ingredients

• Prepare the veg and add to a large bowl along with a can of drained and rinsed chickpeas. 
• Add the can of sweet corn, give everything a mix, then drizzle with salad dressing and mix again.
• Add any optional ingredients as garnish, and serve!

---

Cooking tips:

• Rinse Chickpeas Well – Draining and rinsing canned chickpeas removes excess sodium and helps the salad taste fresher.
• Chill Before Serving – Letting the salad rest in the fridge for 20–30 minutes before eating allows the flavors to meld beautifully.
• Use Fresh Lemon Juice – Bottled lemon juice can be harsh; fresh juice gives a brighter, cleaner taste and better complements the vegetables.
• Cut Vegetables Evenly – Uniform pieces not only look better but ensure each bite has a balanced mix of flavors and textures.

Upgrade with Fresh Herbs – Adding parsley, mint, or basil gives the salad extra aroma and a boost of antioxidants.

---

Heart-Healthy Recipe

This Easy Mediterranean Chickpea Salad is not only good for tastebuds but offers plenty of heart-healthy ingredients. It’s built around the core principles of the Mediterranean diet, which is widely recognized for reducing the risk of heart disease. Here’s a few tips on each ingredient used, and why they are so good for your heart. 

• Chickpeas provide plant-based protein and soluble fiber, which help lower LDL (“bad”) cholesterol and keep blood sugar levels stable.
• Extra virgin olive oil is rich in monounsaturated fats and antioxidants, which support healthy cholesterol levels and protect against inflammation.
• Fresh vegetables like cucumber, carrots, celery, and onion offer a variety of vitamins, minerals, and phytonutrients that promote vascular health.
• Lemon juice not only brightens flavor without excess salt, but also provides vitamin C, an antioxidant that supports heart function.

By combining nutrient-dense ingredients, healthy fats, and plenty of fiber, this salad offers both flavor and cardiovascular benefits—making it a satisfying choice for both your palate and your heart.

---

Mediterranean Diet and Easy Mediterranean Chickpea Salad

The ingredients in this Easy Mediterranean Chickpea Salad are a perfect reflection of the Mediterranean diet, a way of eating celebrated for its fresh, seasonal produce, healthy fats, and plant-forward approach. 

Chickpeas, a staple legume across the Mediterranean region, provide plant-based protein and soluble fiber, supporting heart health and satiety. Extra virgin olive oil—the cornerstone of Mediterranean cooking—offers monounsaturated fats and polyphenols, which help reduce inflammation and protect cardiovascular health. 

Fresh vegetables like cucumber, carrot, celery, and onion bring a rainbow of vitamins, minerals, and antioxidants, all central to the diet’s focus on nutrient-dense, unprocessed foods.

Lemon juice not only brightens the flavor but also brings a dose of vitamin C, enhancing antioxidant activity and supporting immune health. 

Optional toppings like feta cheese and fresh parsley add layers of flavor and authenticity, as cheese in moderation and fresh herbs are also key elements of the Mediterranean way of eating. 

Combined, these ingredients create a dish that’s colorful, nourishing, and deeply aligned with one of the world’s most heart-healthy diets.

Ingredients and substitutions

This Easy Mediterranean Chickpea Salad keeps things simple with wholesome, everyday ingredients. If what we’ve used doesn’t suit your dietary requirements or taste, it’s easy to swap out and customize the recipe to suit. 

Chickpeas form the protein-rich base, but you can easily swap them for other legumes like cannellini beans or lentils if you prefer. 

Crunchy vegetables—carrot, cucumber, celery, and red onion—add texture and freshness; feel free to substitute with bell peppers, cherry tomatoes, or radishes for variety.

Sweet corn brings a pop of natural sweetness, though peas or diced roasted peppers make tasty alternatives.

For an alternate dressing, add some natural yogurt for creaminess without heaviness. Natural yogurt balanced by tangy lemon juice and fruity extra virgin olive oil. You can replace yogurt with a plant-based version for a dairy-free option, or try tahini for a nutty twist.

Optional feta cheese lends a briny, authentic Mediterranean touch, while salad greens and fresh parsley add extra color and nutrition—both of which can be swapped for spinach, rocket (arugula), or basil depending on what’s in your kitchen.

---

Nutrition Facts (Per Serving, 1/6 of recipe)

Nutrient	Amount per Serving	%DV*
Calories	145 kcal	7%
Total Fat	5 g	6%
– Saturated Fat	0.7 g	4%
– Trans Fat	0 g	0%
Cholesterol	0 mg	0%
Sodium	120 mg	5%
Total Carbohydrate	21 g	8%
– Dietary Fiber	5 g	18%
– Sugars	4 g	–
Protein	5 g	10%
Vitamin A	1700 IU	34%
Vitamin C	9 mg	10%
Calcium	35 mg	3%
Iron	1.6 mg	9%

*DV = Daily Value based on a 2,000-calorie diet.

---

Notes on Calculation:

• Chickpeas (450 g): ~750 kcal, 39 g protein, 127 g carbs, 13 g fat.
• Carrot (1 cup, 130 g): ~50 kcal, 1 g protein, 12 g carbs, 0.3 g fat, high in vitamin A.
• Cucumber (½ small): ~8 kcal, negligible fat & protein.
• Red onion (1 small): ~40 kcal, carbs 9 g.
• Celery (2-3 stalks): ~15 kcal.
• Sweet corn (200 g): ~180 kcal, 5 g protein, 41 g carbs, 2 g fat.
• Olive oil (2 tbsp): 240 kcal, 27 g fat.

Lemon juice & zest: negligible calories.

---

3 Easy Mediterranean Salads We Love ❤️

• Mediterranean Pasta Salad with Feta & Lemon-Basil Dressing
• Roasted Eggplant & Chickpea Salad
• Mediterranean Potato Salad | No Mayo

---

FAQ