Mediterranean Chickpea Salad

Mediterranean Chickpea Salad

Sumac is a tangy spice made from berries that are picked, dried, and ground into a course, red powder. Commonly used in Middle Eastern cooking, the sumac bush is a subtropical flowering plant and a member of the cashew family. It has similar yet muted sour and acidic characteristics of lemon. Sumac is used to enhance flavor in the Mediterranean vinaigrette and it acts as a salt replacement balancing the overall taste of the salad.

This versatile spice can be used as a rub for grilled meats, in citrusy marinades, sprinkled over fresh vegetables, or dusted on desserts for a pop of color.

For low potassium diets, skip the tomatoes and use three cucumbers instead, along with only ¼ cup of parsley.

Mediterranean Chick Pea Salad

The Cooking Doc®
Course Salad
Servings 6
Calories 130 kcal


  • 15 oz can low sodium chickpeas
  • 1 teaspoon extra virgin olive oil
  • ½ teaspoon cumin
  • 1 pint grape tomatoes quartered
  • 1 cucumber chopped
  • 1/2 cup chopped parsley
  • 1/4 cup diced red onion
  • ¼ cup Mediterranean Vinaigrette See recipe below
  • Kosher salt and freshly ground black pepper to taste

Mediterranean Vinaigrette

  • 1 tablespoon lemon juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon sumac
  • 3 tablespoons extra virgin olive oil


  • Heat the oven to 350ºF.
  • Line a baking sheet with parchment paper, set aside.
  • Drain the can of chickpeas and rinse in cold water to revmoe any sodium. Place the chickpeas on a clean kitchen towel and gently rub to remove as much mositure as possible. Discard any skins that come off during the process and place the chickpeas on the prepared baking sheet.
  • Drizzle with oil and toss to coat.
  • Bake until crispy, sitting halfway through baking time. Bake for approximately 50 minutes.
  • Cool slightly and toss with cumin.
  • Combine the toasted chickpeas, tomatoes, cucumbers, parsley, onion and Mediterranean vinaigrette in a large bowl. Season with salt and pepper and toss to combine. (If not serving salad immediately, add chickpeas just before serving to maintain crispness.)

Mediterranean Vinaigrette

  • Whisk the lemon juice, vinegar and sumac in a small bowl.  G
  • Gradually whisk in the olive oil.  
  • Store refrigerated in glass jar. 


Low Potassium option:
1. Increase cucumber to 3 each
2. Omit tomatoes
3. Use half the parsley
Low Potassium Nutrition Profile:
Yield: 6 servings (analysis per serving)
Calories (kcal) 126
Protein (g) 4
Carbohydrates (g) 13
Total Dietary Fiber (g) 3
Total Sugars (g) 2
Added Sugar (g) 0
Fat (g) 7
Saturated Fat (g) 1
Cholesterol (mg) 0
Calcium (mg) 42
Magnesium (mg) 27
Phosphorus (mg) 62
Potassium (mg) 208
Sodium (mg) 17 low sodium
Mediterranean Vinaigrette Nutrition Profile:
Yield: 1/3 cup (analysis per 1 tablespoon serving)
Calories (kcal)         73
Protein (g)               0
Carbohydrates (g)   1
Total Dietary Fiber (g) 0
Total Sugars (g)       0
Added Sugar (g)       0
Fat (g)                       8
Saturated Fat (g)     1
Cholesterol (mg)     0
Calcium (mg)           0
Magnesium (mg)     0
Phosphorus (mg)     0
Potassium (mg)       12     low potassium
Sodium (mg)           0       low sodium


Serving: 6gCalories: 130kcalCarbohydrates: 14gProtein: 4gFat: 7gSaturated Fat: 1gSodium: 20mgPotassium: 303mgFiber: 3gSugar: 3gCalcium: 44mgMagnesium: 29mgPhosphorus: 66mg
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