Mediterranean Chickpea Salad

Gluten Free
Health score
38%
Mediterranean Chickpea Salad
30 min.
4
386kcal

Suggestions


Looking for a fresh and vibrant dish that’s both satisfying and gluten-free? This Mediterranean Chickpea Salad is the perfect side dish for any meal, bursting with bright flavors and healthy ingredients. The combination of creamy chickpeas, tangy lemon zest, fresh mint, and the rich, nutty taste of manchego cheese makes each bite a delight. The addition of arugula brings a peppery crunch, balancing the salad with its refreshing bite.

Not only is this salad full of Mediterranean-inspired flavors, but it's also packed with nutrients. Chickpeas provide a great source of plant-based protein, while the olive oil offers a healthy dose of good fats. The bright lemon juice and zest add an uplifting citrusy note that ties everything together beautifully.

Whether you’re planning a light lunch or need a tasty side for your dinner, this salad is quick to prepare and can be marinated in advance for even better flavor. It’s a great dish for both warm weather gatherings and cozy meals at home. Plus, it’s easily customizable – feel free to add extra herbs or veggies to make it your own!

With just a handful of ingredients and minimal prep time, this Mediterranean Chickpea Salad is sure to become a favorite go-to recipe that’s as flavorful as it is healthy. So why not give it a try and enjoy the delicious combination of fresh, simple ingredients today?

Ingredients

  • bunches baby arugula dry cleaned
  • 10.5 oz garbanzo beans drained and rinsed canned
  • cup cherries 
  • clove garlic minced
  • tablespoons juice of lemon fresh
  • 1.5 tsp lemon zest 
  • ounces manchego cheese chopped
  • cup mint leaves loosely packed coarsely chopped
  • 0.3 cup olive oil extra virgin extra-virgin
  • servings salt and pepper 
  • servings tomatoes cut into quarters (8 oz.)

Equipment

  • bowl
  • plastic wrap

Directions

  1. Toss cheese, chickpeas, mint, olive oil, garlic and lemon zest together in a medium bowl; season with salt to taste. Set mixture aside to marinate at room temperature for 15 to 30 minutes, or cover with plastic wrap and let it marinate in refrigerator overnight.
  2. Add lemon juice and tomatoes to cheese-chickpea mixture and toss to coat thoroughly.
  3. Divide arugula among 4 individual serving plates and spoon marinated cheese mixture on top. Grind freshly cracked black pepper directly over each salad.
  4. Garnish with lemon wedges, if desired.

Nutrition Facts

Calories386kcal
Protein14.61%
Fat58.3%
Carbs27.09%

Properties

Glycemic Index
40.58
Glycemic Load
6.06
Inflammation Score
-10
Nutrition Score
24.256086950717%

Flavonoids

Cyanidin
10.42mg
Pelargonidin
0.09mg
Peonidin
0.52mg
Catechin
1.5mg
Epigallocatechin
0.12mg
Epicatechin
1.73mg
Epicatechin 3-gallate
0.02mg
Eriodictyol
3.84mg
Hesperetin
2.23mg
Naringenin
1.33mg
Apigenin
0.62mg
Luteolin
1.44mg
Isorhamnetin
2.45mg
Kaempferol
19.96mg
Myricetin
0.26mg
Quercetin
6.35mg

Nutrients percent of daily need

Calories:385.7kcal
19.29%
Fat:26.01g
40.01%
Saturated Fat:9.25g
57.79%
Carbohydrates:27.18g
9.06%
Net Carbohydrates:19.1g
6.95%
Sugar:10.54g
11.71%
Cholesterol:30.33mg
10.11%
Sodium:601.01mg
26.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.66g
29.33%
Vitamin K:84.67µg
80.64%
Vitamin A:3508.1IU
70.16%
Manganese:1.17mg
58.28%
Vitamin C:43.31mg
52.49%
Calcium:472.68mg
47.27%
Fiber:8.08g
32.32%
Vitamin B6:0.58mg
29.13%
Folate:116.23µg
29.06%
Potassium:894.96mg
25.57%
Vitamin E:3.2mg
21.31%
Magnesium:80mg
20%
Iron:3.02mg
16.8%
Copper:0.32mg
16.25%
Phosphorus:149.41mg
14.94%
Vitamin B1:0.14mg
9.17%
Zinc:1.25mg
8.33%
Vitamin B2:0.14mg
8.11%
Vitamin B3:1.6mg
7.99%
Vitamin B5:0.75mg
7.53%
Selenium:1.78µg
2.54%
Source:My Recipes