Mediterranean Chickpea Salad (Vegan & Gluten-Free)

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"mediterranean chickpea salad with cucumber, tomatoes, red bell peppers, onion, parsley, and mint, garnished with a lemon wedge, in a white bowl on a light wooden table"

Mediterranean Chickpea Salad (Vegan & Gluten-Free)

A vibrant, protein-packed salad featuring fresh vegetables and zingy lemon dressing

KEY INFO

– Prep Time: 15 minutes
– Cook Time: 0 minutes
– Total Time: 15 minutes
– Servings: 4-6 side portions
– Difficulty: Easy
– Diet: Vegan, Gluten-Free, Nut-Free

Overhead view of raw ingredients for mediterranean chickpea salad on a light wooden cutting board

EQUIPMENT NEEDED

– Large mixing bowl
– Sharp knife
– Cutting board
– Measuring cups and spoons
– Whisk
Alternative: Mason jar for dressing

INGREDIENTS

Close-up shot of homemade lemon dressing in a clear glass bowl

For the Salad:

– 2 (15 oz) cans chickpeas, drained and rinsed
– 1 English cucumber, diced (about 2 cups)
– 2 cups grape tomatoes, halved
– 1 medium red bell pepper, chopped
– ½ red onion, finely diced
– 1½ cups fresh parsley, chopped
– ½ cup fresh mint, chopped
– Optional: 1 ripe avocado, diced

Professional chef's precise vegetable prep with diced cucumbers, halved grape tomatoes, chopped red bell peppers, and finely diced red onions on a white cutting board with a chef's knife

For the Dressing:

– 4 tablespoons (60ml) extra virgin olive oil
– 3 tablespoons (45ml) fresh lemon juice
– 2 garlic cloves, minced
– ½ teaspoon sea salt
– ¼ teaspoon black pepper
– 1 teaspoon Dijon mustard (optional)

Rinsed chickpeas being dried on a white kitchen towel with rolling movement action.

METHOD

1. Make the Dressing
Whisk together olive oil, lemon juice, minced garlic, salt, pepper, and Dijon (if using) in a large bowl until well combined.

Large white bowl mid-toss with assorted vegetables, chickpeas, fresh herbs, and dressing creating a vibrant and dynamic culinary image

2. Prepare the Vegetables
Chop all vegetables into similar-sized pieces (about ½ inch) for even distribution.

3. Combine
Add chickpeas and all chopped vegetables to the bowl with dressing.

Hands delicately folding diced avocado into a colorful salad, ensuring they're gently mixed without getting mashed

4. Mix
Gently toss all ingredients until evenly coated with dressing.

5. Final Touch
If using avocado, add last and fold in gently.
Let stand for 10 minutes before serving to allow flavors to meld.

CRUCIAL TIPS

• Rinse chickpeas thoroughly to remove excess sodium
• Chop vegetables uniformly for best presentation
• Taste and adjust seasoning before serving
• Add dressing gradually – you can always add more

See also  Shiitake Mushroom Soup (Creamy & Comforting)

Mediterranean chickpea salad in a white serving bowl on a marble counter, garnished with fresh mint leaves

STORAGE & VARIATIONS

Storage:

– Keeps in airtight container for up to 4 days
– If adding avocado, add just before serving

Common Mistakes:

– Over-dressing the salad
– Not drying chickpeas well enough
– Skipping the resting time

Variations:

– Add crumbled feta for non-vegan version
– Include kalamata olives for extra Mediterranean flavor
– Swap chickpeas for white beans
– Add roasted red peppers

Enhance your meal plan with other delicious recipes like the Roasted Chickpea Salad or consider pairing this dish with the Mediterranean Quinoa Bowl. You can also explore hearty ideas such as the Lentil and Mushroom Loaf or go for creative options like Chickpea Pasta Salad. For a touch of Mediterranean cuisine flavoring, check out Grilled Swordfish with Mediterranean Marinade.

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