What is in Mediterranean chickpea salad?

A classic Mediterranean chickpea salad includes ingredients rich in texture, color, and nutrition. At its core, it’s built on chickpeas, cucumbers, grape tomatoes, red onions, roasted red peppers, parsley, mint, and a tangy Dijon-based dressing. Some variations also include avocado, olives, or crumbled feta. The dressing often features extra virgin olive oil, lemon juice, garlic, and spices like sumac or Aleppo pepper. Together, they create a fresh, herbaceous, and satisfying bowl that’s ready in minutes.

Is it okay to eat chickpea salad every day?

Yes, eating a Mediterranean Chickpea Salad Bowl daily can be part of a healthy, balanced diet—especially if you’re following a Mediterranean-style eating plan. Chickpeas are rich in fiber and protein, making them filling and heart-healthy. However, balance is key. Consider rotating ingredients or switching up your add-ins like greens, proteins, or grains to avoid monotony and ensure a wide range of nutrients. If you’re mixing it up, try pairing it with our sunrise citrus detox juice to start your mornings with variety.

Is a bowl of chickpeas healthy?

Absolutely. A single bowl of chickpeas delivers: Plant-based protein Soluble and insoluble fiber Low glycemic impact Essential minerals like iron, potassium, and magnesium Chickpeas support heart health, digestive wellness, and even blood sugar control. When used in a Mediterranean Chickpea Salad Bowl , they become part of a heart-smart, low-calorie, nutrient-dense meal.

What is the best dressing for chickpea salad?

The best dressing for a Mediterranean Chickpea Salad Bowl is one that enhances flavor without overpowering the ingredients. In our recipe, a homemade Dijon lemon dressing does just that. It’s zesty, creamy, and rich in Mediterranean character thanks to: Dijon mustard Lemon juice Olive oil Garlic Aleppo pepper Sumac This dressing clings perfectly to the chickpeas, delivering flavor in every bite. You can also try a tahini-based sauce or a yogurt-herb dressing for variation.

What is the Kardashian's favorite salad?

The Kardashians are famously fans of Health Nut’s Chef Salad and Chinese Chicken Salad , but their daily go-to often includes similar ingredients found in a Mediterranean Chickpea Salad Bowl —such as avocado, cucumber, and crunchy vegetables. While not an exact match, the Mediterranean bowl shares the same health-forward, low-carb, fiber-rich traits that celebrity nutritionists often recommend.

What’s the difference between garbanzo beans and chickpeas?

None— garbanzo beans and chickpeas are the same thing . "Chickpeas" is the English name, while "garbanzo" comes from Spanish. Both refer to Cicer arietinum , a legume that’s been part of Mediterranean cuisine for thousands of years. So, when you're making your Mediterranean Chickpea Salad Bowl , feel free to use either name—they’ll deliver the same creamy texture and nutty flavor.

Mediterranean Chickpea Salad Bowl – The Best Easy Vegan Lunch Idea

Description

This Mediterranean Chickpea Salad Bowl is a fresh, vibrant, and nourishing meal made with simple ingredients like chickpeas, cucumbers, grape tomatoes, red onions, fresh herbs, and creamy avocado. Tossed in a tangy lemon Dijon dressing with sumac and Aleppo pepper, it’s packed with flavor, plant-based protein, and heart-healthy fats. Perfect for meal prep, quick lunches, or as a light dinner—ready in just 15 minutes and naturally vegan and gluten-free.

Ingredients

Scale

Ingredients (Salad):

2 (15-ounce) cans chickpeas, drained and rinsed

1 large English cucumber, chopped

2 cups grape tomatoes, halved

2 roasted red peppers, chopped

1 small red onion (or 2 shallots), finely chopped

1 cup chopped parsley

½ cup chopped mint

1 avocado, roughly chopped

For the Dijon Dressing:

1 teaspoon Dijon mustard

Juice of 1 lemon

1 garlic clove, minced

1 teaspoon Aleppo pepper

1 teaspoon sumac

Kosher salt & black pepper (to taste)

¼ cup extra virgin olive oil

Cook Mode Prevent your screen from going dark

Instructions

In a large bowl, whisk Dijon, lemon juice, garlic, Aleppo pepper, sumac, salt, and pepper.
Drizzle in olive oil slowly while whisking until emulsified.
Add chickpeas, cucumber, tomato, red pepper, onion, parsley, and mint. Toss well.
Gently add avocado and toss once more. Adjust seasoning.
Serve immediately or refrigerate up to 3 days (add avocado before serving for best results).

Notes

For best results, add the avocado just before serving to keep it fresh and avoid browning

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: VEGETARIEN RECIPES
Cuisine: Mediterranean

Nutrition

Serving Size: 1 cup (approx. 200–220g)
Calories: 173.1 kcal
Sugar: 3.7 g
Sodium: 198.4 mg
Fat: Amount
Saturated Fat: 2.0 g
Unsaturated Fat: 11.6 g
Trans Fat: 0 g
Carbohydrates: 12.1 g
Fiber: 4.9 g
Protein: 4.9 g
Cholesterol: 0 mg