Meet your new go-to salad: the Vegan Greek Salad with Chickpeas! This isn’t your average Greek salad; with a hearty dose of chickpeas, it’s satisfying, protein-packed, and perfect for a plant-based meal. Chickpeas, the humble heroes of this dish, add a nutty flavor and creamy texture that balance the juicy tomatoes, crisp cucumber, and tangy kalamata olives. They’re also loaded with fiber, protein, and essential nutrients, making this salad as nourishing as it is delicious.
The fresh herbs—parsley and dill—add a burst of Mediterranean flavor, while a simple dressing of apple cider vinegar, mustard, and olive oil ties everything together. Toss it all with a handful of mixed greens, and you’ve got a vibrant, refreshing salad that’s healthy, filling, and perfect for any day of the week!
I’m always encouraging my patients to eat at least one meatless meal a day because plant-based protein sources seem to put less stress on kidneys than meaty sources of protein. This is a great place to start.
Dr. Blake’s Top Tip: This vegan version of my favorite childhood salad keeps all the flavors of the original. For extra protein serve alongside quinoa or add a can of drained and rinsed white beans.
- Yield: 2 servings 1x
Ingredients
12 oz of low sodium chickpeas (can use the full 15 ounce can if you don’t have potassium restrictions)
1 cup cup grape tomatoes
1/2 cucumber, halved lengthwise and cut into half moons
1/2 red onion, cut into thin half moons
1/3 cup kalamata olives
2 tbsp fresh parsley, chopped
2 tbsp fresh dill, chopped
2 tbsp olive oil
1 tbsp apple cider vinegar
1 tsp mustard
1/2 tsp honey
1 tsp dried oregano
Salt and pepper
2 handfuls mixed greens
Instructions
- Drain and rinse the chickpeas. Cut the cherry tomatoes in half, cut the cucumber and onion into half rings. Chop the parsley and dill.
- In a small bowl add the apple cider vinegar, mustard and honey. Whisk in the olive oil slowly.
- Add all the ingredients into a large bowl and top with the dressing.
Notes
This salad recipe is really easy to prepare and perfect for lunch. In this case, put the dressing aside to pour at the last moment before eating.
This is a higher potassium recipe. To lower the potassium even further, leave off the tomatoes and replace the tomatoes with a little extra cucumber.
Nutrition information for recipe with no tomatoes (analysis per serving):
Calories (kcal) 298
Protein (g) 8
Carbohydrates (g) 26
Total Dietary Fiber (g) 8
Total Sugars (g) 7
Added Sugar (g) 1
Fat (g) 19
Saturated Fat (g) 3
Cholesterol (mg) 0
Calcium (mg) 112
Magnesium (mg) 59
Phosphorus (mg) 143
Potassium (mg) 406
Sodium (mg) 411
