No-Salt Added Mediterranean Chickpea Salad
A vibrant, fresh salad featuring chickpeas, cucumber, tomato, and herbs dressed with lemon and olive oil, without any added salt. This mediterranean-inspired salads (vegetarian, gluten-free) ready in about 15 minutes pairs canned chickpeas, drained and rinsed, cucumber, diced, cherry tomatoes, halved into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 180 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 1/2 cups canned chickpeas, drained and rinsed
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 3 tbsp fresh lemon juice
- 2 tbsp extra virgin olive oil
- 1/2 tsp ground black pepper
- 1/2 tsp dried oregano
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: In a large bowl, combine 1 1/2 cups drained and rinsed canned chickpeas, 1 cup diced 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 fresh lemon juice, 2 tbsp extra virgin olive oil, 1/2 tsp ground black pepper, and 1/2 tsp dried oregano until emulsified.
- Step 3: Pour the dressing over the salad ingredients and toss gently to combine, ensuring everything is well coated.
- Step 4: Let the salad rest for 10 minutes at room temperature to allow flavors to meld before serving. This salad is best enjoyed fresh and can be refrigerated up to 2 days.
Frequently asked questions
How long does No-Salt Added Mediterranean Chickpea Salad 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 No-Salt Added Mediterranean Chickpea Salad?
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 cucumber, diced from drying out.
Can I substitute ingredients in No-Salt Added Mediterranean Chickpea Salad?
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 No-Salt Added Mediterranean Chickpea Salad 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 No-Salt Added Mediterranean Chickpea Salad vegetarian?
Yes — this recipe is tagged vegetarian, gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
