Salata Baladi

Mediterranean Chickpea Salad

Tender chickpeas are combined with crisp cucumber, juicy tomatoes, sweet pepper, red onion, and fresh parsley. A bright lemon, oregano, and red wine vinegar dressing makes this hearty salad refreshing while keeping it satisfying.

Nutrition · per serving

550kcal

18gProtein

72gCarbs

23gFat

19gFiber

2 servings

Ingredients

12 items

Salad

Cooked chickpeas, drained and rinsed400 g

Cherry tomatoes, halved200 g

Cucumber, diced1 medium, about 200 g

Red bell pepper, diced1 medium, about 150 g

Red onion, finely sliced½ medium, about 60 g

Fresh parsley, finely chopped25 g

Lemon Herb Dressing

Extra-virgin olive oil30 ml

Fresh lemon juice30 ml

Red wine vinegar15 ml

Dried oregano1 tsp

Fine salt½ tsp

Freshly ground black pepper¼ tsp

Tips

•For the best texture, dry the chickpeas thoroughly after rinsing.
•Add crumbled feta only if a non-vegan version is desired.
•The salad keeps refrigerated for up to 2 days, although the vegetables become softer over time.

Steps

1
Prepare the vegetables: halve the tomatoes, dice the cucumber and bell pepper, slice the onion thinly, and chop the parsley. Keep the pieces fairly uniform for an even texture.
200 g Cherry tomatoes, halved1 medium, about 200 g Cucumber, diced1 medium, about 150 g Red bell pepper, diced½ medium, about 60 g Red onion, finely sliced25 g Fresh parsley, finely chopped
2
Whisk the olive oil, lemon juice, red wine vinegar, oregano, salt, and black pepper together until lightly emulsified. Taste and adjust the acidity or seasoning if needed.
30 ml Extra-virgin olive oil30 ml Fresh lemon juice15 ml Red wine vinegar1 tsp Dried oregano½ tsp Fine salt¼ tsp Freshly ground black pepper
3
Place the chickpeas, tomatoes, cucumber, bell pepper, onion, and parsley in a large bowl. Pour over the dressing and toss gently so the chickpeas remain whole.
400 g Cooked chickpeas, drained and rinsed200 g Cherry tomatoes, halved1 medium, about 200 g Cucumber, diced1 medium, about 150 g Red bell pepper, diced½ medium, about 60 g Red onion, finely sliced25 g Fresh parsley, finely chopped
4
Let the salad stand for 5 minutes so the chickpeas absorb the dressing, then toss once more and serve at room temperature or slightly chilled.

Origin & History

Chickpea salads are common throughout the eastern Mediterranean and Middle East, where legumes, fresh vegetables, herbs, lemon, and olive oil form a traditional combination. Variations differ by region, but the dish reflects the Mediterranean emphasis on seasonal produce and simple dressings.

Pregnancy

Great

A good source of plant protein, fiber, folate, and vitamin C. Use thoroughly washed produce.

Breastfeeding

Great

Provides plant protein, fiber, and nutrient-dense vegetables; drink fluids according to thirst.

mediterranean chickpeas vegan salad lemon quick meal

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Steps

Prepare the vegetables: halve the tomatoes, dice the cucumber and bell pepper, slice the onion thinly, and chop the parsley. Keep the pieces fairly uniform for an even texture.

200 g Cherry tomatoes, halved1 medium, about 200 g Cucumber, diced1 medium, about 150 g Red bell pepper, diced½ medium, about 60 g Red onion, finely sliced25 g Fresh parsley, finely chopped

Whisk the olive oil, lemon juice, red wine vinegar, oregano, salt, and black pepper together until lightly emulsified. Taste and adjust the acidity or seasoning if needed.

30 ml Extra-virgin olive oil30 ml Fresh lemon juice15 ml Red wine vinegar1 tsp Dried oregano½ tsp Fine salt¼ tsp Freshly ground black pepper

Place the chickpeas, tomatoes, cucumber, bell pepper, onion, and parsley in a large bowl. Pour over the dressing and toss gently so the chickpeas remain whole.

400 g Cooked chickpeas, drained and rinsed200 g Cherry tomatoes, halved1 medium, about 200 g Cucumber, diced1 medium, about 150 g Red bell pepper, diced½ medium, about 60 g Red onion, finely sliced25 g Fresh parsley, finely chopped

Let the salad stand for 5 minutes so the chickpeas absorb the dressing, then toss once more and serve at room temperature or slightly chilled.