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Mediterranean Chickpea Salad

Mediterranean Chickpea Salad

Catalina T
Serve this Mediterranean-style chickpea salad at your next gathering. Delicious, affordable, healthy, vegan, gluten-free goodness!
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Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Side Dish
Cuisine Mediterranean, Middle Eastern
Servings 6 Servings
Calories 188 kcal

Video

Ingredients
 
 

  • 2 x 400g / 14oz canned chickpeas, rinsed & drained (NOTE 1)
  • 2 (320g / 11oz) medium firm tomatoes, seeds removed, diced into small cubes (NOTE 2)
  • 1 (100g / 3.5g) small red or Spanish onion, finely chopped
  • 1 (260g / 9oz) medium avocado, diced into small cubes (NOTE 3)
  • 2 cups (140g / 5oz) finely chopped flat or curly parsley leaves (NOTE 4)
  • ¼ cup (10g / 0.4oz) finely chopped mint leaves

FOR THE DRESSING

  • 6 tbsp (120ml / 4floz) extra virgin olive oil
  • 4 tbsp (80ml / 2.7floz) fress lemon juice
  • 2 garlic cloves, minced
  • 1 tsp honey or sugar (NOTE 5)
  • ½ tsp salt
  • ¼ tsp freshly ground pepper

Instructions
 

  • For the dressing - Mix all the dressing ingredients in a small bowl until well combined. Alternatively, place all ingredients in a jar and shake well. Taste the dressing and add more salt and pepper if needed. You may also wish to add more lemon juice to make it tangier or honey to smooth out the sourness.
    making the dressing
  • Slice the tomatoes in half, then scoop out the pulp and seeds using a spoon. You may wish to freeze this for later and use it for stock or discard it. Slice the leftover tomatoes into small cubes.
    removing tomato pulp and seeds
  • In a large bowl, mix the chickpeas, tomatoes, onions, parsley, mint, and dressing. Add the avocado and fold in gently. Once again, have a taste and adjust the dressing to your liking. Enjoy!
    Mediterranean Chickpea Salad

Notes

(NOTE 1) Canned chickpeas - Rinse the chickpeas well in water, and drain fully before adding to the salad. We don't want a watery and tasteless dressing!
(NOTE 2) Tomatoes - If possible, select firm tomatoes as they're less watery and hold their shape in the salad. Overripe tomatoes may make the salad soggy. Taking out tomato pulp and seeds will prolong salad freshness and allow the dressing to shine.
(NOTE 3) Avocados are sometimes tricky to select because if they're not ripe, they won't give us that beautiful creamy texture. Select avocados by gently squeezing. It should yield to gentle pressure but not feel mushy.
(NOTE 4) Parsley - Flat-leaf (Italian parsley) or curly parsley would work in this salad. Curly parsley is milder and has a lighter texture than flat-leaf parsley.
(NOTE 5) Honey - If a salad dressing has high acidity or tartness from lemon juice or vinegar, I like to add a little sweetness to improve the flavour. You can use honey, maple syrup or sugar, or just omit this if you wish.
Leftovers - Transfer the salad to a sealed container and store in the fridge for up to 2 to 3 days.
I've used a third-party application to calculate the calories and nutritional information, so please use this as an approximate guide only.
Cooking measurements are in Australian standard spoon and cup measurements. For specific details and conversions, visit our Australian Cooking Measurements page.
I would love your feedback and support if you made this recipe. To do this, please rate this recipe and provide a comment by scrolling down this page or by clicking that green circle on the bottom left. An email address is required (for spam), but it won’t be published. I would also love to see your dish, so don't forget to tag me on my Instagram account '3catsfoodie'
Cheers – Cat T

Nutrition

Serving: 1ServingCalories: 188kcalCarbohydrates: 30gProtein: 9gFat: 4gSaturated Fat: 1gSodium: 156mgPotassium: 379mgFiber: 8gSugar: 6gVitamin A: 597IUVitamin C: 13mgCalcium: 57mgIron: 3mg