Ingredients and Substitutions

Chickpeas

For this recipe, we have used a can of prepackaged chickpeas purchased from our local supermarket. They’re cheap and already prepared so they save a lot of time (see below for cooking times for dried chickpeas).

If using canned chickpeas, you’ll just need to give them a good rinse with fresh water first before using them in the recipe. 

If you’re using dried chickpeas, then allow some extra time to prepare the dried chickpeas.  Below is instructions for how to prepare dried chickpeas:

• First, soak the dried chickpeas in some clean fresh water overnight. The chickpeas will expand around twice their size so add around double the amount of water to chickpeas in a large bowl. 
• Next, drain them from the water and add them to a pan with some fresh water. 
• Cook them for around 2 hours for them to soften up. Alternatively, use a slow cooker or pressure cooker to prepare your chickpeas.

Cucumber

We use an English cucumber for the taste and texture. English cucumbers, also known as seedless or hothouse cucumbers, have thin, tender skin and are virtually seedless. Their flesh is crisp, juicy, and mild in flavor, which complements the other ingredients in the salad without overpowering them.

Bell Pepper

Red or Green bell peppers work great in this recipe. They offer a delicious sweetness and you can’t beat fresh bell peppers for their crunch! Green peppers tend to be slightly more bitter to taste, and red bell peppers are sweeter. Choose which suits you best! 

Tomatoes

We use cherry tomatoes for this recipe. They are juicy and extra sweet and work well with the earthy flavor of the chickpeas. Of course, normal tomatoes will work just fine, just chop them into bite-sized pieces. 

Black Olives

Greek Kalamata olives or any type of Spanish black olives will work well to add some briney saltiness to the salad. Here are a few suggestions: Gordal Olives, Hojiblanca Olives, Picual Olives, Manzanilla Olives, and Arbequina Olives. 

Feta Cheese

We know, not a typical Spanish ingredient, but feta cheese is readily available all over Spain and it is surprising how much it is used in an everyday Spanish kitchen. A Spanish cheese similar to Greek Feta cheese is “Queso de Burgos.” While it’s not exactly the same as Feta cheese, it shares some similarities in terms of texture and flavor profile.

Queso de Burgos is a fresh, soft cheese made from pasteurized sheep’s milk in the region of Burgos, Spain. It has a crumbly texture and a mild, slightly tangy flavor, reminiscent of Feta cheese. Like Feta, Queso de Burgos is often used in salads, sandwiches, and as a topping for various dishes.

Herbs

We kept things pretty minimal for this recipe and just added a little freshly chopped parsley. Don’t overdo it with herbs as the lemon vinaigrette brings loads of flavor. Dried oregano will also work, as will fresh basil or even cilantro (coriander). 

Lemon vinaigrette

Zesty, lemony goodness! This is a fantastic and easy-to-make salad dressing that comes together in around 30 seconds with just a few simple ingredients: Extra virgin olive oil, Lemon juice, Dijon mustard, honey, garlic, and some seasoning. 

Here is the recipe and step-by-step video: 30-second Lemon Vinaigrette

Optional Substitutions:

• Chickpeas: You can use other beans such as white beans or black beans as a substitute for chickpeas.
• Tomatoes: If cherry tomatoes are not available, you can use diced Roma tomatoes or any other ripe tomatoes.
• Cucumber: Substitute with diced zucchini or even diced celery for a similar crunch.
• Bell Pepper: Feel free to use any color of bell pepper or substitute with diced carrots or radishes for crunch and color.
• Red Onion: Replace with thinly sliced green onions or shallots for a milder flavor.
• Parsley and Mint: You can omit either of these herbs if you don’t have them on hand, or substitute with cilantro or basil for a different flavor profile.
• Kalamata Olives: If you don’t have Kalamata olives, you can use other types of olives such as black olives or green olives.
• Olive Oil: Substitute with another type of oil such as avocado oil or sunflower oil.
• Lemon Juice: Red wine vinegar, white wine vinegar, or apple cider vinegar can be used instead for a tangy flavor.
• Garlic: If you don’t have fresh garlic, you can use garlic powder or omit it altogether.

Chickpea recipes

We’ve got plenty of chickpea recipes and we love cooking with them. Chickpeas are cheap, easy to find, and can be bought prepared (cooked) saving plenty of time. 

Chickpeas are often used in Spanish cuisine in rich stews and are commonly found simmered away with other meats or vegetables, creating a dense, earthy texture. 

Here are just a few of our most popular Spanish recipes that use chickpeas:

• Spinach and Chickpea Soup with Lemon and Smoked Paprika
• Chickpea Stew (Spanish Potaje de Garbanzos)
• Mediterranean Chickpea Fritters (with Romesco Dipping Sauce)
• Mediterranean Eggplant Casserole with chickpeas and tomato
• Spinach with Chickpeas Recipe (Espinacas con garbanzos)
• Maravilla Stew With Chickpeas And Smoky Paprika (Vegan, Filling, Healthy, One-Pot)
• Smoky Spanish chorizo stew with spinach and chickpeas
• Chickpeas with Spinach and Eggs (Budget-Friendly Recipe)
• Maravilla fish stew with chickpeas and pearl pasta

Why you’ll love this Mediterranean Chickpea Salad recipe 

Tasty, filling, and nutritious are just the tip of the iceberg when it comes to Mediterranean Chickpea Salad. This salad is great not only because it uses easy-to-find and affordable ingredients, but also because Mediterranean Chickpea Salad is no ordinary salad. It symbolizes the beginning of warmer weather, of patio and garden parties, BBQs, and picnics in the park. 

Mediterranean Chickpea Salad will quickly become your go-to salad recipes when entertaining or as a quick and tasty snack during a busy workday. Just in case you’re not convinced, here are a couple more reasons why Mediterranean Chickpea Salad will be celebrated as your go-to salad this summer! 

1. Flavorful Ingredients: The salad incorporates a variety of fresh and vibrant ingredients such as ripe tomatoes, crunchy cucumbers, colorful bell peppers, and zesty onions, all of which contribute to a burst of flavor and texture.
2. Nutritious: Chickpeas are rich in protein, fiber, and various vitamins and minerals, making them a nutritious addition to any meal. Combined with an assortment of vegetables and herbs, this salad provides a well-rounded source of nutrients.
3. Versatile: This salad can be adapted to suit individual tastes and dietary preferences. You can easily customize it by adding other ingredients such as feta cheese, olives, or avocado, or by adjusting the seasoning to your liking.
4. Easy to Make: With simple preparation and cooking methods, this salad is quick and easy to assemble (literally 10 mins prep), making it perfect for busy weeknights or as a convenient meal prep option.
5. Refreshing and Light: The combination of fresh vegetables, herbs, and a tangy vinaigrette dressing creates a light and refreshing dish that is perfect for warm weather or as a side dish for heavier meals.

Mediterranean Flavors: Inspired by the flavors of the Mediterranean, this salad showcases the region’s culinary heritage, with its emphasis on olive oil, lemon juice, garlic, and aromatic herbs, creating a delicious and satisfying dish.

How healthy are chickpeas?

One cup of chickpeas provides: 

• 269 calories.
• 14 grams of protein.
• 4 grams of fat.
• 12 grams of dietary fiber.
• 80 milligrams (mg) of calcium.
• 4.74 mg of iron.
• 78.7 mg of magnesium.

Chickpeas are abundant in carbohydrates, which are then released slowly into the bloodstream after consumption, providing a sustained source of energy. This gradual release of energy not only keeps you feeling full for longer but also promotes digestive health by providing a steady supply of nourishment to your gut. This dual benefit makes chickpeas an excellent choice for maintaining both satiety and gut health, creating a win-win situation for your overall well-being.

Nutrition Facts

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