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This Mediterranean chickpea lentil salad is made with lots of fresh veggies in a simple vinaigrette, loaded with plenty of plant-based protein and fiber, and ready in just 40 minutes for a healthy, hearty meal-prep lunch or dinner that’s sure to satisfy!

completed Mediterranean Chickpea Salad [With Lentils] plated against a white background

Pulses like lentils and chickpeas are practically the king of our pantry staples (whether dried or canned). They’re super inexpensive and nutritionally impressive, with great levels of plant-based protein, fiber, and several micronutrients. Best of all, canned pulses allow you to pull together delicious and nutritious recipes like chickpea tuna salad, lentil tacos, homemade hummus, and this Mediterranean chickpea salad in no time!

For this Mediterranean chopped salad, the chickpeas and lentils are tossed into a salad packed with colorful, antioxidant-rich vegetables like tomatos, cucumbers, and red onion, tossed with a simple olive oil vinaigrette. The resulting salad is far more substantial than a leafy green salad, loaded with flavor, texture, and nutrients, and will keep you full for hours.

Even better, while this salad tastes like summer, you can enjoy it year-round, and it’s meal prep friendly. It’s a great option for potlucks, picnics, BBQs, and as a last-minute side or main, even on busy weeknights. The combination of flavors, textures, affordability, and adjustability makes for a crowd-pleasing winner!

Want to enjoy more simple, healthy salads? Check out our crunchy Thai peanut salad, Mediterranean quinoa salad, or mango black bean salad.

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The Ingredients and Substitutes

ingredients for Mediterranean Chickpea Salad [With Lentils] measured out against a white surface
  • 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!

Top Recipe Tips

  • Use ripe, in-season produce: This Mediterranean chopped salad only uses a handful of ingredients—most of which are fresh produce—so make them count.
  • For quick prep time: Use tools like a mandoline or food chopper, if you have them, to speed up veggie chopping time.
  • For a milder onion taste: Leave the chopped onion to soak in ice water for 10 minutes, pat it dry, then add to the salad.   
  • To adjust texture: Decide how finely or chunky you want to chop the produce. The smaller you go, the more you can fit in a single bite. Make sure to cut everything to a similar size.
  • Adjust the ratio: Use less lentils or use only lentils or only chickpeas – it’s up to you.
  • Adjust to your taste: i.e., tweak the dressing to your liking, swap out veggies, etc. It’s highly customizable.
  • Leave it to rest: 15-30 minutes of marinating will allow all the flavors to meld and produce an overall better-tasting Mediterranean salad.
completed Mediterranean Chickpea Salad [With Lentils] plated against a white background

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:

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.

More Healthy Salad Recipes

Photos by Alfonso Revilla

Mediterranean Chickpea Salad [With Lentils]

5 from 53 votes
Prep: 10 minutes
Cook: 20 minutes
Cool: 10 minutes
Total: 40 minutes
Servings: 6 -10 servings
This Mediterranean chickpea lentil salad is made with lots of fresh veggies in a simple vinaigrette, loaded with plenty of plant-based protein and fiber, and ready in just 40 minutes for a healthy, hearty meal-prep lunch or dinner that’s sure to satisfy!

Ingredients 

  • 2 cups of uncooked lentils
  • 2 garlic cloves, chopped
  • 1 small red onion, diced
  • 1 large tomato, chopped
  • 1 medium cucumber, chopped
  • 4 tablespoons of olive oil
  • 2 tablespoons of red wine vinegar
  • 1 (15-ounce) can of garbanzo beans
  • 3 teaspoons of dill
  • Salt and pepper, to taste

Instructions 

  • Boil the lentils in water for about 20 minutes or until soft. Drain and place in the freezer for 10 minutes.
  • Remove the lentils from the freezer and add them to a large bowl. Pour in the oil and vinegar and mix thoroughly with a wooden spoon.
  • Stir in the garlic, onion, tomatoes, and cucumber.
  • Stir in the garbanzo beans, dill, salt, and pepper and mix again. Cool for 10 minutes in the fridge and serve.

Notes

  • Use ripe, in-season produce: This Mediterranean chopped salad only uses a handful of ingredients—most of which are fresh produce—so make them count.
  • For quick prep time: Use tools like a mandoline or food chopper, if you have them, to speed up veggie chopping time.
  • For a milder onion taste: Leave the chopped onion to soak in ice water for 10 minutes, pat it dry, then add to the salad.   

Nutrition

Calories: 444kcalCarbohydrates: 62gProtein: 24gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 19mgPotassium: 968mgFiber: 26gSugar: 7gVitamin A: 325IUVitamin C: 11mgCalcium: 85mgIron: 7mg

Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Additional Info

Course: Dinner, Lunch
Cuisine: Mediterranean
Method: Stove
Diet: Vegan
Tried this recipe?Please tag us at @PlantBasedOnABudget! 🙂
 
About

Gina & Jeremy

“Oh, what a feeling. When you’re dancing on the ceiling. And plant-based.”
-Lionel Richie

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5 from 53 votes (35 ratings without comment)

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Comments

  1. 5 stars
    I made it for a pre-posada celebration and everyone loved. I did leave with leftover. How long can I expect the salad to stay fresh in the fridge?

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

  2. 5 stars
    This Mediterranean lentil salad is gorgeous and I really love the flavours especially the fresh dill and garlic. It looks super healthy too and full of protein with added garbanzo beans. Thanks 🙏

  3. 5 stars
    This looks amazing! Trying to eat more plant based. Pinned. Visiting from the Facebook group.