Mediterranean Chickpea Salad with Simple Vinaigrette

This simple, no-cook vegetable side dish (or entree) is a realistic way to boost your intake of anti-inflammatory foods and have some meal prep done.

A prep-ahead salad that stays fresh for 3 or 4 days in the refrigerator, with many quick variations to boost the protein or switch up the flavors.

This quick salad provides 200 calories, 5 g of fiber (22% of your daily needs), and 5.6 g of protein. It is an excellent source of vitamin B6 (118% of your daily needs), folate (71% of your daily needs), magnesium (31% of your daily needs), phosphorus (31% of your daily needs), and zinc (41% of your daily needs).

Add 2 tbsp of feta or goat cheese for 3g of protein, while one ounce of chicken breast (a tender size) will add 9g of protein.

Simple Ingredients for a Nutrient-Packed Salad:

This meal-prep recipe has only eight ingredients (four of which are spices or oil)!

The only fresh ingredients are the tomatoes and cucumbers, and possibly lemon juice (if you squeeze real lemons).

These shelf-stable ingredients make it easy to simply add the fresh ingredients to your grocery list and then have a nutrient-packed side salad (or larger serving with chicken and goat cheese on top).

You will need: one 15-ounce can of chickpeas (or garbanzo beans, I buy the no-added salt version), cherry or grape tomatoes, English cucumbers, lemon juice (or lemons), avocado or olive oil, pepper, garlic powder (or minced garlic), and Italian seasoning.

Wash and Cut Veggies

Wash your tomatoes and cucumbers in a metal colander, and then dice them. I like to cut them lengthwise into four pieces and then dice them.

For the tomatoes, I use my grape slicer to quarter them quickly. Then, I add the cut veggies directly to the glass storage container that I store them in the refrigerator. I have a whole blog post on my top 15 kitchen tools…this recipe uses four of them!

Drain and Rinse Chickpeas

Next, I open my canned chickpeas, drain them, and rinse them in the metal colander. Then add them to the veggies in the glass storage container.

Canned beans can be eaten directly from the can as they are already cooked. Canned beans are an easy way to quickly prepare a meal or salad, even if they cost slightly more than dried beans—an organic can of chickpeas costs around $1.25, whereas a store brand can cost about $0.89.

Beans are a great protein and fiber source for many recipes. In this recipe, they are the primary provider of folate, B6, magnesium, phosphorus, and zinc. I use them in soups, salads, hummus, or even blended into muffins or breads.

Beans contain nutrients that benefit individuals following a gluten-free diet (and all people) and help supplement many nutrients (like folate) that are often reduced due to the reduction of breads and gluten-filled grains.

Chickpeas are full of soluble fiber, which is known to reduce cholesterol levels and the risk of heart disease. Additionally, the fiber found in chickpeas (and other beans) helps to reduce blood sugar levels and keep you full longer with its slower digestion and absorption. The increase in fiber from chickpeas also improves gut health.

Mix the Vinaigrette

Whisk the avocado oil, lemon juice, and herbs in a small bowl. You can alter the herbs for a different flavor (or when you are out of some seasonings).

Add the Dressing

Pour the vinaigrette over the veggies and chickpeas. Toss the veggies around to coat them in the dressing. Store in the refrigerator for 30 minutes to let the flavors mingle. I usually grab a small bowl right after mixing to check the flavors and add more garlic or lemon juice, if needed.

Add Optional Toppings

This recipe is a great base to which you can add other optional toppings, depending on your mood or what’s available at your house or local grocery store.

I like to add feta or goat cheese for more flavor. If I have leftover grilled or baked chicken, I will shred a piece and mix it into the salad when I scoop out a serving. This makes it a meal with goat cheese, some crackers, and fruit on the side.

Diced avocados, green olives, and kalamata olives would add even more flavor. Other veggies like peppers, onions, cauliflower, or broccoli would taste great as well. I keep it simple with the basic ingredients and then add cheese, olives, or chicken on top.

This salad is suitable for anyone with food allergies or intolerances. The base recipe is free of gluten, eggs, soy, and dairy. For those who can enjoy the optional toppings, simply add them later, and you have a recipe that works for most people.

Detailed Nutrient Analysis

Mediterranean Chickpea Salad (no optional toppings)
Nutrients	Amount	% Daily Value
Energy	203 calories
Carbohydrates	27.5 g
Fiber	5.2 g	22%
Fat	8.3 g	3%
Saturated Fat	0.9 g	6%
Protein	5.6 g
Vitamins	Amount	% Daily Value
Vitamin C	7.5 mg	9%
Vitamin B6	2 gm	118%
Folate	285 mcg	71%
Minerals	Amount	% Daily Value
Magnesium	124 mg	30%
Iron	1.4 mg	8%
Phosphorus	383 mg	31%
Zinc	4.5 mg	41%

Adding this affordable and simple salad to your weekly or monthly routine can help boost your nutrient intake drastically, along with anti-inflammatory components like:

• Isoflavones (beneficial to heart and vascular health and cancer prevention)
• Saponins (reduce cholesterol levels by 16-24%)
• Folic acid (lowers homocysteine levels; high levels are a risk factor for heart disease)
• Butyrate (found in chickpeas that can reduce cancer cell growth in rats)
• Carotenoids (vitamin A precursor helpful in reducing inflammation)
• Phytosterols (anti-inflammatory and lower cholesterol)

Takeaways

Simple ways to boost your anti-inflammatory food intake are great ways to make sustainable changes. I love new and exciting recipes, but don’t always have the mental or emotional energy to execute them.

This simple utility recipe makes eating anti-inflammatory, nutrient-dense meals both simple and realistic. Packed with fiber, plant-based (affordable) protein, and essential nutrients like folate, magnesium, and vitamin B6, it’s a meal-prep-friendly option that stays fresh for 3 to 4 days and can be customized with added proteins (chicken or cheese) or even more veggies.

Whether you enjoy it as a quick side or a protein-boosted entree, this inexpensive and allergy-friendly dish helps support heart, metabolic, and gut health and reduces inflammation.

This is one of my go-to recipes for busy weeks and long-term, nutritious eating.

You can find more quick, anti-inflammatory recipes, such as Sautéed Greens, a Berry-Powerful Smoothie, or No-Mess, No-Bake Energy Bites.

You can also download my detailed printable anti-inflammatory foods list (PDF) to assess your diet and explore new ideas for anti-inflammatory foods to try. 

Let’s get UNstuck and stay UNstuck!