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Mediterranean Chickpea Salad

Beans, beans are good for the heart and so much more! Research tells us that eating beans may help prevent heart disease and some types of cancers. Beans might improve blood sugar and blood cholesterol. Bean-eaters tend to have trimmer waistlines. Plus beans are rich in protein, fiber, resistant starch, folate, potassium, magnesium and more.

Mediterranean Chickpea Salad Recipe

This Mediterranean Chickpea Salad is one of my favorites. The freshness of the lemon juice makes the flavors pop. And it’s a quick recipe to toss together.

Find out 8 ways to follow a Mediterranean Diet and how I helped picked the Mediterranean Diet as a best diet for US News and World Report.

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Mediterranean Chickpea Salad


  • Author: Jill Weisenberger MS, RDN, CDE, FAND

Description

Fast, simple, nutritious, delicious.


Scale

Ingredients

  • 2 cans chickpeas, rinsed and drained
  • 10 kalamata olives, quartered
  • 8 ounces cherry tomatoes, halved
  • 1 bell pepper, chopped
  • 2 small cucumbers, chopped
  • 1/2 small red onion, chopped
  • 3/4 cup chopped parsley
  • 1/2 cup crumbled feta cheese

    Dressing

  • 1/4 cup lemon juice
  • 2 tablespoons extra virgin olive oil
  • 3 garlic cloves, crushed
  • 1/2 teaspoon coarse black pepper
  • 3/4 teaspoon kosher salt

Instructions

  1. Toss the chickpeas, chopped vegetables and parsley together in a large bowl.
  2. Whisk together the dressing ingredients. Pour over the salad and mix well.
  3. Add the feta cheese. Mix.

Notes

You can bring the sodium content down by using canned beans without added sodium.

  • Category: Main or Side Dish Salad
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 1/4 cups
  • Calories: 190
  • Sodium: 500mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Trans Fat: 0
  • Carbohydrates: 25g
  • Fiber: 6
  • Protein: 8g
  • Cholesterol: 4mg

I’d love to hear what you think of this recipe!

Jill-Weisenberger_about-image-2
Jill Weisenberger

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.

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11 Comments

  1. ora exacta on October 5, 2015 at 9:36 am

    Am aflat aceasta pagina, dupa ce am cautat despre
    Mediterranean Chickpea Salad pe Google. Se pare ca informatia dvs
    e foarte valoroasa, mai ales ca am mai gasit aici si despre
    ora, ora exacta, lucruri interesante si folositoare.

    Mult succes in continuare!

    • Jill Weisenberger on October 9, 2015 at 1:27 am

      I’m so glad that you like the information I put on my site. I provide only sound science and useful tips. Thanks for visiting. I hope you like the recipe and will come back again.

  2. Marcia on March 16, 2016 at 8:10 am

    I finally made this this week and LOVE it. I’m going to share it on my FB business page.

    • Jill Weisenberger on March 16, 2016 at 8:38 am

      Oh I’m so glad! Thanks for the feedback and for sharing my recipe. I’ve been craving it this week. I think I’ll make it tomorrow.

  3. Briana on May 8, 2017 at 3:48 pm

    Jill,
    I just made this recipe and have been using it for a quick and so delicious lunch go to! I am trying to count my calories and I am wondering do you know what 1/8th of the recipe is, in cups? Thanks! This recipe is great and I am excited to find and try some new recipes especially since you have the calories listed!

    • Jill Weisenberger on May 8, 2017 at 4:46 pm

      Yay! I’m so glad you like it Briana. Each time I’ve made it, I’ve dug into it right away without measuring the total yield. I’m planning to make it again, so I promise I’ll find the answer to your question. Thanks for asking about that because I really should have done this long ago. I certainly make it often enough. Check back again.

      • Jill Weisenberger on May 29, 2017 at 9:23 pm

        Briana, I made this recipe again for the long holiday weekend. This time I made sure to measure it before serving myself any. The serving size is 1.25 cups, which is 1/8 of the total recipe. Thanks for reminding me to do this.

        • Briana on March 29, 2018 at 11:07 am

          Thanks Jill this is delicious! And the calorie count has been so helpful. I lost 40 lbs! Once I make this I just keep making it for weeks it is so yummy and satisfying! Thanks again.

          • Jill Weisenberger on March 29, 2018 at 11:36 am

            How wonderful! Thanks for sharing your great results. I love this recipe too.



  4. Nosheen on November 14, 2018 at 3:27 am

    Wonderful recipe, I’m preparing this on daily basis… essential part of my diet plan . Thanks ..

    • Jill Weisenberger on November 14, 2018 at 8:28 am

      Thank you! It’s a favorite around here too.

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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.

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