Low-Sodium Mediterranean Chickpea Salad with Lemon Vinaigrette
A refreshing Mediterranean salad featuring chickpeas, cucumber, and tomatoes tossed in a bright low-sodium lemon vinaigrette. This mediterranean-inspired vegetarian (low sodium, mediterranean) ready in about 15 minutes pairs medium, diced cucumber, halved cherry tomatoes, finely chopped red onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart.
Ingredients
- 1 can (15 oz), drained and rinsed canned chickpeas
- 1 medium, diced cucumber
- 1 cup, halved cherry tomatoes
- 1/4 cup, finely chopped red onion
- 1/4 cup, chopped fresh parsley
- 3 tbsp extra virgin olive oil
- 2 tbsp lemon juice
- 1, minced garlic clove
- 1/2 tsp black pepper
Instructions
- Step 1: In a large bowl, combine 1 can (15 oz) drained and rinsed chickpeas, 1 diced medium cucumber, 1 cup halved cherry tomatoes, 1/4 cup finely chopped red onion, and 1/4 cup chopped fresh parsley.
- Step 2: In a small bowl, whisk together 3 tbsp extra virgin olive oil, 2 tbsp lemon juice, 1 minced garlic clove, and 1/2 tsp black pepper until well emulsified.
- Step 3: Pour the vinaigrette over the salad and toss gently until all ingredients are evenly coated. Chill in the refrigerator for 15 minutes before serving to let flavors meld.
Frequently asked questions
How long does Low-Sodium Mediterranean Chickpea Salad with Lemon Vinaigrette take to make?
Total time is about 15 minutes (15 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Low-Sodium Mediterranean Chickpea Salad with Lemon Vinaigrette?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium, diced cucumber from drying out.
Can I substitute ingredients in Low-Sodium Mediterranean Chickpea Salad with Lemon Vinaigrette?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Low-Sodium Mediterranean Chickpea Salad with Lemon Vinaigrette for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Low-Sodium Mediterranean Chickpea Salad with Lemon Vinaigrette low sodium?
Yes — this recipe is tagged low sodium based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
