This post may contain affiliate sales links. Please see our full disclosure policy for details.
This Mediterranean-inspired salad is bursting with fresh flavors and great ingredients. Tender orzo pasta forms the base, paired perfectly with hearty chickpeas for the perfect bite. Juicy cherry tomatoes, crisp cucumbers, and tangy red onions add color and crunch, while the cheese and dressing bring everything together.
I talk A LOT about my love of cookies. What you may not know is that in order to eat that many cookies, I have to be able to cut calories in other places. But here is the thing, I am not willing to sacrifice flavor.
When I am making healthy recipes {like these Turkey Lettuce Wraps} there are a couple of things that are a must. Fresh flavors are so important. Using fresh vegetables and herbs makes that happen easily. I also want the end result to be satisfying. Eating healthy food can sometimes leave your stomach empty.
Going with Mediterranean flavors was such a great choice because I was able to accomplish exactly what I wanted.
How are Chickpeas Healthy in this Mediterranean Salad?
Adding chickpeas {or garbanzo beans} to the salad not only adds protein to the salad but also a variety of other health benefits. They also contain vitamins, minerals and fiber which helps improve digestion and in turn aids in weight management.
Unlike canned vegetables, canned chickpeas don’t loose much nutritional value in the canning process. I do however, suggest that you drain and rinse them before you add them to any recipe. This will remove extra starch and salt which improves flavor.
To give the salad a little extra something, I have also added cooked orzo pasta. Orzo resembles long grain rice and is a fabulous addition.
Now it is time to add all of the prepared vegetables and fresh herbs. This is really when the salad comes to life.
A combination of cucumber, tomatoes, red onion and parsley are used, along with some cheese. Traditionally, feta cheese is used in Mediterranean dishes but you can also use Queso Fresco cheese for a good substitute.
To give the salad some added flavor, it needs a dressing. You could definitely make one but I have to tell you that I love the balsamic vinaigrette from the Paul Newman line of dressings. It is awesome and so that is what I went with and what I suggest.
A little salt, pepper and garlic powder is all the Healthy Mediterranean Salad needs before you stir. You want to be sure that all of the ingredients are combined and covered in dressing.
The best thing about this summer mediterranean salad is that you can serve it at this point or you can refrigerate it and serve it later. Either way is so delicious! You won’t even know you are eating healthy.
Looking for other summer salad options? Try these…
Did you try this recipe? Leave a ⭐️⭐️⭐️⭐️⭐️ review below and tag @practicallyhomemade on Pinterest!
Healthy Mediterranean Salad with Chickpeas
Ingredients
- 1½ cups orzo pasta
- 1 can chickpeas, {drained & rinsed}
- 10-12 cherry tomatoes, {quartered or halved}
- ½ English cucumber, {diced}
- ¼ red onion, {thinly sliced}
- ¼ cup feta cheese, or Queso Fresco {crumbled}
- 1 Tablespoon fresh parsley, {chopped}
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ cup balsamic vinaigrette
Instructions
- Cook orzo according to package directions.
- Add cooked orzo to bowl with rinsed and drained chickpeas.
- Then add the prepared vegetables and parsley to orzo/chickpea mixture.
- Finally add seasonings, cheese and dressing.
- Stir to combine, being sure that everything is covered in dressing.
- Serve your healthy mediterranean salad immediately or refrigerate and serve later. Refrigerates well for up to 4 days.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I’ve made this recipe a few times now and it’s a huge hit in my house!