Description
Mediterranean chickpea salad brings zesty sunshine from Greece to your plate with crisp vegetables and tangy herbs. Refreshing ingredients dance together, creating a light and protein-packed meal perfect for summer lunches you’ll crave again and again.
Ingredients
Scale
Proteins and Legumes:
- 2 cans (15 ounces/425 grams each) chickpeas, drained and rinsed
- ½ cup (75 grams) crumbled feta cheese
Vegetables and Herbs:
- 1 cucumber, diced
- 1 red bell pepper, diced
- ½ red onion, finely chopped
- 1 cup (150 grams) cherry or grape tomatoes, halved
- ¼ cup (15 grams) fresh parsley, chopped
- 2 tablespoons fresh mint, chopped (optional)
- ½ cup (75 grams) kalamata olives, sliced
Dressing Ingredients:
- ¼ cup (60 milliliters) extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- ½ teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
- Drain and rinse the chickpeas thoroughly, ensuring excess moisture is removed to prevent diluting the salad’s vibrant flavors.
- Dice the tomatoes, cucumber, and red bell pepper into uniform, bite-sized pieces to create a harmonious texture and ensure each forkful contains a perfect mix of ingredients.
- Thinly slice the red onion and roughly chop the parsley and mint, releasing their aromatic oils and enhancing the Mediterranean-inspired profile.
- Crumble the feta cheese and slice the olives, distributing them evenly to provide bursts of salty complexity throughout the salad.
- Mince the garlic finely to release its pungent essence and whisk it together with olive oil, lemon juice, red wine vinegar, and Dijon mustard in a glass jar.
- Add dried oregano, a pinch of salt, and freshly ground black pepper to the dressing, shaking vigorously to emulsify and create a bright, tangy vinaigrette.
- Gently fold the dressing into the prepared vegetables and chickpeas, ensuring each ingredient is lightly coated without becoming soggy.
- For optimal flavor development, let the salad rest in the refrigerator for 15-20 minutes, allowing the ingredients to marinate and intensify their Mediterranean characteristics.
- Before serving, give the salad a final gentle toss and adjust seasoning if needed, garnishing with additional fresh herbs for a pop of color and freshness.
Notes
- Drain and rinse chickpeas thoroughly to remove excess sodium and improve digestibility.
- Chop vegetables uniformly for balanced texture and even flavor distribution.
- Customize the salad by substituting feta with plant-based cheese for a vegan version or adding grilled chicken for extra protein.
- Allow salad to marinate for enhanced taste, but add fresh herbs just before serving to maintain their vibrant color and crisp texture.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch, Snacks, Appetizer
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 6
- Calories: 290
- Sugar: 4g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 10mg