Recipe description
February 11, 2026
Mediterranean Chickpea & Herb Salad
Fiber-rich chickpea and herb salad to support gentle digestion.
Plant Based
Mediterranean
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- High in fiber from chickpeas and vegetables.
- Includes diverse plant foods (herbs, legumes, veggies) for gut microbiota.
- Uses olive oil and lemon for flavor without heavy dressings.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
1
tablespoon
Herbs
1
bowl
Oil, olive
1
tablespoon
Lemon juice
1
teaspoon
Cucumber
1
piece
Tomato
1
piece
Instructions
1
Rinse and drain the chickpeas, then place them in a large bowl.
2
Chop the fresh parsley, mint, red onion, cherry tomatoes, and cucumber, then add to the bowl.
3
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
4
Pour the dressing over the salad and toss gently to combine.
5
Serve immediately or refrigerate for later.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
14 g
Protein
48 g
Carbohydrates
12 g
Fiber
7 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this salad vegan/vegetarian?
Yes. It is plant-based, made with chickpeas, fresh herbs, lemon, and olive oil, with no meat or dairy in the base recipe.
Is it gluten-free?
Yes. The ingredients are naturally gluten-free. Avoid gluten-containing additions like croutons.
Can this salad support gut health?
It provides fiber from chickpeas and polyphenols from herbs, with a light, digestion-friendly dressing. Pair it with a varied plant-based diet for best gut health.
How should I store leftovers?
Store in an airtight container in the fridge for 3–4 days. Keep the dressing separate if possible.
Can I meal-prep this?
Yes. Prepare the components ahead and mix just before serving. It keeps well for 1–2 days, longer if stored separate.
How can I customize or add protein?
For extra protein, add grilled chicken or canned tuna, or use tofu/tempeh, quinoa, or lentils. Keep it plant-forward if desired.
What if I can't eat chickpeas?
You can swap in cooked quinoa, bulgur, or chopped vegetables for similar volume and texture. This changes the fiber content.
Can I adjust the flavor or dressing?
Yes. Add more lemon for brightness, adjust salt, or include chili flakes, pepper, or fresh mint for variation. The dressing is light.
Is this easy to scale for a family meal?
Yes, it scales easily; multiply the ingredients and keep the balance of herbs and dressing.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.