Low Sodium Mediterranean Chickpea Salad
Bursting with fresh flavors and vibrant colors, this Low Sodium Mediterranean Chickpea Salad is a wholesome and heart-healthy twist on a classic Mediterranean dish. Perfect for those watching their sodium intake, this quick and easy recipe combines protein-packed chickpeas with crisp cucumbers, juicy cherry tomatoes, and sweet red bell peppers, all tossed in an aromatic dressing of extra-virgin olive oil, fresh lemon juice, and garlic. The addition of fresh parsley and mint elevates the flavor with a refreshing herbal note, while a sprinkle of black pepper and oregano ties it all together. Ready in just 15 minutes and requiring no cooking, this delicious salad is ideal as a light meal or a side dish for any occasion. Enjoy it chilled or at room temperature for a healthy Mediterranean-inspired treat! Keywords: low sodium chickpea salad, Mediterranean recipe, heart-healthy side dish, easy chickpea salad, no-cook healthy recipes.
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Ingredients
- 2 cups canned chickpeas
- 1 medium red bell pepper, diced
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 0.5 medium red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh mint, chopped
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried oregano
Directions
Step 1
Rinse the canned chickpeas thoroughly in a strainer under cold running water to remove excess sodium.
Step 2
In a large mixing bowl, combine the chickpeas, diced red bell pepper, diced cucumber, halved cherry tomatoes, and finely chopped red onion.
Step 3
Add the chopped parsley and mint to the bowl and mix well.
Step 4
In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, minced garlic, black pepper, and dried oregano to create the dressing.
Step 5
Pour the dressing over the chickpea mixture and toss until all the ingredients are well coated.
Step 6
Taste and adjust the seasoning if necessary; adding more lemon juice for acidity or more pepper for spice as desired.
Step 7
Allow the salad to marinate in the refrigerator for at least 30 minutes before serving, to let the flavors meld together.
Step 8
Serve chilled or at room temperature as a healthy side dish or a light meal.
Nutrition Facts
| Serving size | (1153.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 965.3 |
| Total Fat 49.7g | 0% |
| Saturated Fat 6.9g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1460.1mg | 0% |
| Total Carbohydrate 111.2g | 0% |
| Dietary Fiber 31.6g | 0% |
| Total Sugars 30.4g | |
| Protein 29.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 572.1mg | 0% |
| Iron 14.3mg | 0% |
| Potassium 2727.0mg | 0% |
Source of Calories