Mediterranean Chickpea Salad [With Lentils]

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The Ingredients and Substitutes

• Chickpeas: (garbanzo beans) You can use canned – regular or low-sodium – or home-cooked chickpeas.
• Lentils: To double up on hearty plant-based protein, use canned or homemade lentils. However, feel free to use just one or the other (lentils or chickpeas) if preferred.

What lentils are best for salads? Firmer varieties like green lentils or black lentils (beluga lentils) work best for salads, though brown lentils also work. Avoid yellow and red lentils, though, as they’ll be too mushy.   

• Red onion: Alternatively, use a regular yellow onion or shallot for a slightly milder flavor.
• Tomato: Use the best tomatoes you can find. Vine-ripened tomatoes will be delicious during tomato season, though grape and cherry tomatoes work year-round.
• Cucumber: Persian or English cucumbers work best for salads as they have a thin peel and a low amount of seeds.
• Fresh herbs: We used fresh dill, but you could use parsley, oregano, mint, or any combination of the above.
• The Mediterranean salad dressing: This Mediterranean lentil salad relies on a simple vinaigrette of:
  • Extra-virgin olive oil (regular olive oil works in a pinch)Red wine vinegar (or white wine vinegar or balsamic vinegar)Freshly minced garlic (or garlic powder in a pinch)
  • Kosher salt & black pepper (seasoned to taste).

You can add depth to the Mediterranean vinaigrette by using a 50/50 blend of vinegar and lemon juice, adding a little mustard (just ¼-½ tsp) for tang and subtle heat, or even a pinch of red pepper flakes.

What Else Could I Add to this Mediterranean Salad?

• Olives: For a briny, tangy flavor, use green, black, or an olive mixture. Kalamata olives work best but are pricier.
• Bell pepper: Red/orange bell peppers add crunch and a slightly sweet flavor. They also load in hefty amounts of vitamin C, potassium, and folate.
• Avocado: For creamy texture and extra healthy fats, add diced avocado.
• Lettuce: For more of a leafy green salad, toss the ingredients with shredded iceberg lettuce, other lettuce types, or spinach.
• Artichoke: Canned/jarred artichokes can be finely chopped, adding a lemony, delicious flavor to the vegan lentil salad.
• Croutons: Or toasted pita, like our panzanella salad – for crunch.
• Vegan feta cheese: To crumble over the top.
• Grain: To make more of a complete meal, you could add ¼-½ cup of cooked pasta, quinoa, couscous, orzo, etc.
• Nuts/seeds: Lightly toasted to add crunch, extra protein, and healthy fats.

How to Make Mediterranean Chickpea Salad

You might be surprised at how quickly this Mediterranean lentil salad recipe comes together in less than a handful of steps.

• 1) First, if you haven’t already, then cook and cool (for about 10-15 minutes in the freezer) the lentils and chickpeas. If using canned, drain and rinse them.

To cook the lentils: remove any debris, rinse well, then add to a saucepan with water, boil, then simmer for 20 minutes or until tender (up to 45 minutes based on the type of lentil used). Then, leave them to drain and cool. Home-cooking chickpeas take much longer and require an overnight soak first.

• 2) Then, rinse and chop the tomatoes and cucumber, dice or thinly slice the onion, and finely chop/mince the garlic.

• 3) Transfer all the ingredients (except the dill, salt, and pepper) to a large mixing bowl and stir well. Then add the fresh herbs and season to taste.

• 4) Leave the lentil chickpea Mediterranean salad to marinate in the refrigerator for at least 10 minutes (30 minutes is even better) for the flavors to meld, then enjoy!

Serving Recommendations

This Mediterranean lentil salad is summer-ready and perfect for enjoying at potlucks, picnics, BBQs, or for a quick last-minute side or main. Enjoy it alone or with:

• Pita bread and hummus
• Tofu/ tempeh kabobs or marinated tofu
• Vegan mushroom steak or gyros
• Eggplant parmesan
• In a pita/wrap—optionally with falafel/vegan gyros
• Vegan pizza/calzones
• A baked potato

Storage Instructions

This Mediterranean chickpea salad is an ideal meal prep meal. However, to avoid it becoming overly soggy too soon, store the veggies and dressing separately to enjoy for 5-6 days.

Once fully assembled, it’s best within 3-4 days – the flavors will improve on days two and three.