If you're looking for a refreshing, nutritious and quick option for your hot days — or simply something light to balance out your routine 🌞 How about a salad Mediterranean Salad classic Mediterranean combination: chickpea, cucumber, tomato, olive oil and mint? 😋
More than just a side dish, this recipe is a celebration of life — vibrant, light, refreshing and nutritious. Ideal for serving at picnics, barbecues or even for everyday lunch.
Colorful, fragrant, rich in textures and flavors, it is inspired by the Mediterranean diet: olive oil, fresh vegetables, grains and aromatic herbs. A true edible tablescape that will brighten up the table and delight the palate! ✨🌞
ℹ️ Recipe Information
| Details | Information |
|---|---|
| 🕒 Preparation Time | 15 minutes (+30 min rest) |
| 🍽️ Income | 2 to 3 servings |
| 🎯 Difficulty | Very easy |
| 🌱 Diet | Vegetarian / Vegan (no feta) |
| 💰 Cost | Economic |
| ❄️ Storage | Refrigerator for up to 3 days |
| 🔄 Vegan Version | ✅ (without feta cheese) |
| Lactose Free | ❌ (can be adapted) |
| Gluten free | ✅ |
🍽️ Ingredients for Mediterranean Chickpea Salad
| Ingredient | Amount |
|---|---|
| 🧆 Cooked chickpeas | 1 cup (or 1 can) |
| 🥒 Medium cucumber | 1 unit, cubed |
| 🍅 Large tomato | 2 units, cubed |
| 🧅 Purple onion | 1/4 unit, chopped |
| 🌿 Fresh parsley | 1/4 cup, chopped |
| 🍋 Lemon juice | Juice of 1 unit |
| 🫒 Extra virgin olive oil | 2 tablespoons |
| 🧂 Salt and pepper | To taste |
| 🌶️ Cumin powder (optional) | 1/4 teaspoon |
| 🧀 Crumbled feta cheese (optional) | 1/4 cup |
| 🌱 Fresh mint (optional) | Some leaves |
👨🍳 How to prepare — step by step
- Prepare the chickpeas
- If dry, soak for 8 to 12 hours and cook until tender.
- If canned, drain and wash well. 🧽
- Chop the ingredients
- Cut the cucumber 🥒 and tomatoes 🍅 into cubes.
- Chop the red onion 🧅 and parsley 🌿. Set aside.
- Mix everything together
- In a large bowl, combine the chickpeas, cucumber, tomatoes, onion and parsley. 🍲
- Prepare the sauce
- In another container, mix lemon juice 🍋, olive oil 🫒, salt 🧂, pepper and cumin (optional).
- Combine and finalize
- Pour the dressing over the salad and toss well.
- Finish with feta cheese 🧀 and mint leaves 🌱 if you like.
- Mandatory rest
- Refrigerate for 30 minutes to enhance the flavor! ❄️
🧬 Nutritional Table (per serving)
| Nutrient | Approximate Quantity |
|---|---|
| 🔥 Calories | 200 kcal |
| 🍗 Proteins | 8 g |
| 🍞 Carbohydrates | 30 g |
| 🧈 Fats good | 7 g |
| 🧂 Sodium | 220 mg |
| 🧵 Fibers | 6 g |
Rich in vegetable proteins, fiber, antioxidants and good fats. 💪🥗
🌀 Alternative Versions
- Vegan version: Just remove the feta cheese 🧀. You can replace it with marinated tofu or crushed Brazil nuts.
- Extra refreshing: Add cubes of mango 🥭 or watermelon 🍉 for a sweet and sour touch.
- More creaminess: Add a dash of tahini (sesame paste) for a more intense and full-bodied flavor. 🍯
❌ Common Mistakes
| Common Mistake | How to Avoid |
|---|---|
| ❌ Use raw chickpeas | Always cook or use canned food that has been thoroughly washed! |
| ❌ Adding too much lemon or salt | Keep tasting and adjusting at the end. |
| ❌ Don't let it rest | The flavor improves A LOT with time in the fridge. ❄️ |
| ❌ Using old ingredients | Wilted cucumber and mushy tomatoes ruin the crunch. 🥴 |
| ❌ Very salty cheese | If using feta, taste it first and adjust the salt in the salad. 🧀🧂 |
🧊 Storage
- Keep in refrigerator for up to 3 days in a tightly closed jar. ❄️
- If you want to leave it for the next day, add the cheese and mint just before serving, to maintain freshness. 🌿
- Doesn’t freeze well — ingredients lose texture and water. 🚫🧊
📜 Recipe History
Chickpea salad is inspired by traditional Mediterranean cuisine 🇬🇷🇹🇷🇪🇸, where fresh, simple ingredients combine with olive oil, lemon and aromatic herbs to create tasty and functional dishes.
It was born from the need for light and nutritious dishes in hot regions, where the use of raw vegetables and legumes was ideal for the climate and digestive health.
Today, it is loved all over the world — from Greek taverns to vegan bistros. 🌍💚
📢
💬 Tell us: do you prefer this salad? as a main course or accompanying a grilled dish?
📸 Post your version on Instagram and tag @reeducacaoalimentaroficial!
📩 Send it to that friend who loves salads but only makes lettuce and tomato! 😂🥬🍅
“Every healthy meal is a step towards a more balanced and happy life. May this salad bring freshness and joy to your day!”
❓ 1. Can I use canned chickpeas?
Yes! 🧆 It's super practical. Just wash it well in running water to remove excess sodium and the pickled taste.
❓ 2. Is the recipe vegan?
Yes, if you don't use feta cheese! Without it, it's 100% vegan and delicious.
❓ 3. Can you freeze this salad?
We do not recommend it. Vegetables lose texture and release a lot of water when defrosting.
❓ 4. How long does it last in the fridge?
Up to 3 days, stored in a tightly sealed jar. The flavor is even better the next day!
❓ 5. How to make the salad more refreshing?
Add cubes of watermelon, mango, or even fresh mint leaves.
❓ 6. Can I substitute olive oil?
🫒 Yes, you can! Avocado oil or even tahini (sesame paste) are great options.
❓ 7. Is it a good option for lunch?
Yes! It keeps well outside the fridge for a few hours and still tastes great.
❓ 8. What proteins can I add?
You can add grilled chicken, tuna, boiled egg or tofu to make it more complete.
❓ 9. Can it be made without onion?
Of course! It adds flavor, but it is not essential. You can replace it with finely chopped chives or leeks.
❓ 10. Can lemon be substituted?
Yes, you can! Apple cider vinegar or balsamic vinegar work great in place of lemon.
❓ 11. Is this salad low carb?
Not exactly. Chickpeas are a legume rich in complex carbohydrates. They are healthy, but not strictly low carb.
❓ 12. Do children usually like it?
Yes! It is colorful, crunchy and has a mild flavor. If you cut the vegetables very small, it becomes even more attractive to little ones.
❓ 13. Can I use other grains?
Of course! Black-eyed peas, lentils or peas are great too.
❓ 14. Can I make it to sell?
Yes, it's a great option for a gourmet salad for healthy delivery. Take care with the presentation!
❓ 15. Does this salad help with digestion?
Yes! Rich in fiber, antioxidants and enzymes that help with intestinal transit and light digestion.
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