Low Fat Mediterranean Chickpea Salad

Bright, refreshing, and bursting with vibrant Mediterranean flavors, this Low Fat Mediterranean Chickpea Salad is a healthy and satisfying dish you'll love. Featuring protein-packed chickpeas tossed with crunchy cucumber, juicy cherry tomatoes, and sweet red bell peppers, this salad is complemented by the zesty freshness of parsley, mint, and a tangy lemon vinaigrette. With just 15 minutes of prep and no cooking required, it’s a quick and easy option for a light main course or a flavorful side dish. Perfectly seasoned with garlic, red wine vinegar, and extra virgin olive oil, this low-fat, nutrient-rich salad is ideal for meal prepping, summer picnics, or improving your weekday menu with a taste of the Mediterranean.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 400 grams canned chickpeas
• 200 grams cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 medium red onion
• 15 grams fresh parsley
• 10 grams fresh mint
• 1 large lemon
• 1 tablespoon extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1 clove garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse and drain the canned chickpeas thoroughly under cold water. Set them aside to dry slightly.

Step 2

Halve the cherry tomatoes. Dice the cucumber, red bell pepper, and half of the red onion into small, uniform pieces.

Step 3

Finely chop the fresh parsley and mint. These will add vibrant, fresh flavors to your salad.

Step 4

In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, red bell pepper, and red onion.

Step 5

Zest and juice the lemon, collecting the juice in a small bowl. Add the lemon zest to this as well.

Step 6

In the same bowl, whisk together the lemon juice and zest, extra virgin olive oil, red wine vinegar, and a finely minced garlic clove. Season with salt and black pepper.

Step 7

Pour the dressing over the salad ingredients in the mixing bowl. Toss everything together until the salad is well coated in the dressing.

Step 8

Gently fold in the chopped parsley and mint.

Step 9

Allow the salad to rest for a few minutes before serving, which will let the flavors meld together.

Step 10

Serve the salad cold or at room temperature. Enjoy as a side dish or as a delightful, light main.

Nutrition Facts

Serving size	(1115.5g)

Amount per serving	% Daily Value*
Calories	639.1

Total Fat 21.5g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2381.2mg	0%
Total Carbohydrate 96.3g	0%
Dietary Fiber 25.6g	0%
Total Sugars 27.5g
Protein 23.7g	0%

Vitamin D 0IU	0%
Calcium 307.7mg	0%
Iron 9.1mg	0%
Potassium 2121.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.7%

Protein: 14.1%

Carbs: 57.2%