Dinner

Mediterranean chickpea salad platter

Chickpeas with cucumber, tomato, red onion, olives and parsley in lemon-oil dressing.

10 min Serves 2 Estimated 10-min prep · no cooking

No cooking requiredBowls & saladsquick dinnerno-cook dinnercold dinnerhot-weather dinnerUnder 15 minVegetarianHigh fiber

Full recipe: 1 complete dinner
Serving size: 1 complete dinner
Servings per batch: 1

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Check packaged ingredients

Ingredients

Prepare 2

Preparing: 2 servings

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Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 complete dinner

Calories	440
Total fat	17 g
Saturated fat	2.2 gKeep low
Sodium	360 mg
Total carbohydrate	55 g
Fiber	16 gHigh
Total sugars	10 g
Added sugars	Not available
Protein	17 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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Diabetes Meal Planning

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High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

No cooking, heating or toasting needed — just assemble.
Keep refrigerated (40°F / 4°C or below) until ready to eat. For transport, use an insulated lunch bag with at least two cold sources. Don't leave it out more than 2 hours (1 hour above 90°F / 32°C).

Storage & Meal Prep Tips

Applies to: Fresh assembled salad, after assembling. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After assembling: refrigerate and enjoy within 1 day — dressed greens wilt quickly.

Freezer: Does not freeze well. Fresh greens and raw vegetables lose their crunch when frozen — a texture limit, not a safety one.

To reheat or serve: Serve cold or at room temperature.

Meal prep tip: Prep the components ahead and toss just before serving.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Fresh mozzarella pearls

Cheese side

Baked zucchini crisps

Crunchy side

Watermelon cubes

Fruit side