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–+ servings

High Protein Mediterranean Chickpea Salad for Weight Loss

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This healthy chickpea salad is a 10-minute Mediterranean meal prep win! High-protein, fresh, and tossed in a zesty lemon vinaigrette.
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Prep Time 10 minutes
Servings: 1
Course: lunch
Cuisine: Mediterranean
Calories: 200
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 can chickpeas (garbanzo beans), 15 oz rinsed and drained
  • 1 cup cherry tomatoes, halved or quartered about 15 tomatoes
  • 4 persian cucumbers, diced or 1 english cucumber
  • ¼ cup red onion, diced about a quarter of an onion
  • ¼ cup fresh parsley, chopped more to taste
  • 2 tablespoon fresh dill, chopped more to taste
  • ½ cup crumbled feta cheese 4 oz or half a block
For Dressing
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoon white wine vinegar or apple cider vinegar
  • 1 lemon (juice of) about 2-3 tablespoon lemon juice
  • ½ teaspoon garlic powder more to taste
  • ½ teaspoon salt more to taste
  • black pepper more to taste

Method
 

  1. Drain and rinse the chickpeas. Dice the cucumber and tomatoes, then chop the red onion and fresh herbs. Combine the chickpeas, cucumber, tomatoes, onion, and herbs in a medium bowl.
  2. Add the dressing ingredients to the salad and toss until everything is thoroughly coated.
  3. Top with crumbled feta and toss gently once more.

Nutrition

Calories: 200kcalCarbohydrates: 24gProtein: 8gFat: 8gSaturated Fat: 2gCholesterol: 11mgSodium: 1077mgFiber: 4gSugar: 5g

Notes

Expert Tips
  • To save time, use canned chickpeas. Rinse your can of chickpeas to improve the flavor and texture of the final dish.
  • Buy a block of feta and crumble it yourself for the best flavor.
  • If possible, use freshly squeezed lemon instead of lemon juice from the bottle.
Storage
  • Refrigerator - store in an airtight container in the fridge for up to 3-4 days.
Expert Advice
  • To save time, use canned chickpeas. Rinse your can of chickpeas to improve the flavor and texture of the final dish.
  • Buy a block of feta and crumble it yourself for the best flavor.
  • If possible, use freshly squeezed lemon instead of lemon juice from the bottle.
Additional Nutrition Information
While healthy means something different to everyone, this is a nutrient-rich option. It contains plant protein from the chickpeas, dietary fiber to support gut health from the legumes and vegetables, and heart-healthy fats that also support brain health and hormone health from the olive oil. This fresh recipe also contains antioxidants and vitamins and minerals including vitamins A, C, and K, potassium, and magnesium. It is also vegetarian and gluten-free.
Dietitian Tip
Chickpeas (garbanzo beans) are the main ingredient in this healthy snack. They provide dietary fiber for gut health and 12g of plant-based protein per cup! And legumes like chickpeas are also high in vitamins B6 and B12 which have been shown to support brain health. Make it easy to incorporate legumes into your eating pattern by making them taste amazing and meal prepping recipes like this one!
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊