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.
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.Print
Fast, simple, nutritious, delicious.
- 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
- 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
- Toss the chickpeas, chopped vegetables and parsley together in a large bowl.
- Whisk together the dressing ingredients. Pour over the salad and mix well.
- Add the feta cheese. Mix.
You can bring the sodium content down by using canned beans without added sodium.
- Category: Main or Side Dish Salad
- Cuisine: Mediterranean
- 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, 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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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.