Mediterranean Chickpea Salad

Name: Mediterranean Chickpea Salad
Total time: 15 min
Yield: 4
Ingredients: 2 tins (800 g) chickpeas; 300 g cherry tomatoes, halved; 1 (about 300 g) cucumber, deseeded and diced; 1 (about 120 g) red onion, very finely sliced; 100 g black olives, pitted; 4 tbsp olive oil; 1 lemon; 1 large bunch parsley and mint, roughly chopped; 1 tsp sumac

Chickpeas, tomato, cucumber and olives with far more herbs than looks sensible and a lemon dressing sharp enough to carry them. No cooking at all.

VeganMeal prepNo-bake

A wide bowl of chickpeas with diced cucumber, halved cherry tomatoes, black olives and thin red onion, under a thick layer of chopped parsley and mint, with a lemon half beside it.

Servings: 4
Total time: 15 min
Hands-on: 15 min

What you need

Large bowl
Sharp knife

Ingredients

2 tins (800 g)chickpeas— drained and rinsed — about 480 g
300 gcherry tomatoes, halved
1 (about 300 g)cucumber, deseeded and diced
1 (about 120 g)red onion, very finely sliced
100 gblack olives, pitted
4 tbspolive oil
1lemon— zest and all the juice
1 large bunchparsley and mint, roughly chopped
1 tspsumac— or extra lemon zest

How to make it

Deseed the cucumber with a teaspoon before you dice it. The seeds are water, and they turn a salad that should last three days into a puddle by the second.
Tip the drained chickpeas into the bowl with the lemon juice, half the olive oil and a heavy pinch of salt, and leave them for 5 minutes while you chop everything else. Chickpeas are bland and absorb dressing in a way the vegetables do not — giving them a head start is what makes the salad taste seasoned all the way through.
Add the tomatoes, cucumber, onion and olives with the rest of the oil, the lemon zest and the sumac.
Fold in the herbs last and use far more than feels right — a small handful disappears, a large bunch is the point of the dish.
Taste for salt and acid, and let it stand for 15 minutes before serving.

Per serving, roughly

Energy: ~380 kcal
Protein: ~12 g
Carbs: ~30 g
Fat: ~20 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

With feta

Crumble 150 g of feta over the top. About 100 kcal and 6 g more protein per portion — no longer plant-based, and it needs less salt in the dressing.

As a grain bowl

Fold through 200 g of cooked bulgur. About 70 kcal, 15 g of carbohydrate and 2 g of protein more per portion, and it goes from a side to a lunch.

Coach's tip

A high-fibre, low-effort lunch that keeps three days — but be honest about the 12 g of protein: this is a side unless you add the feta or eat it alongside something else. The calories sit mostly in the olive oil, which is also what makes you willing to eat it twice.

More recipes

Other recipes worth a place in your week.

SnacksProperly Smooth HummusChickpeas simmered a few minutes longer than seems necessary, then blended with tahini and ice water until pale and whipped. Fifteen minutes.MealsWarm Puy Lentil Salad with WalnutsLentils dressed while still hot so they drink the mustard vinaigrette, with toasted walnuts, red onion softened in vinegar and a lot of parsley.MealsGreek Salad with Grilled HalloumiTomatoes salted first so they make their own dressing, chunky cucumber, olives, raw onion and halloumi griddled until the outside squeaks. No lettuce.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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