Chickpea Feta Salad
User Reviews
5
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Prep Time
15 mins
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Cook Time
12 mins
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Total Time
27 mins
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Servings
4 servings
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Calories
387 kcal
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Course
Salad
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Cuisine
Mediterranean, Vegetarian
Chickpea Feta Salad
Description
This salad features dry quinoa toasted in a pan to amplify its nutty flavor, then cooked until fluffy. Once cooled, it is combined with finely chopped kale, rinsed chickpeas, diced cucumber, red bell pepper, tomato, and finely diced red onion. The vegetables add freshness, crunch, and sweetness, balancing the salad's texture.
A dressing made from olive oil, white wine vinegar, fresh pressed garlic, salt, and pepper is whisked or shaken together and poured over the salad for a zesty, bright flavor. Crumbled feta cheese contributes salty creaminess and complements the other ingredients.
The salad can be enjoyed as a side or increased in portion size for a meal. Adding cooked chicken or shrimp is suggested for a heartier option. Seasonings can be customized with herbs or dried spices to taste.
The recipe yields about four side plates or two large meal-sized portions. The dressing helps bind the ingredients while keeping the salad light. The fresh garlic in the dressing provides a fundamental savory note that enhances the overall flavor.
Ingredients
- ½ cup quinoa dry
- ¾ cup water
- 2 cup kale finely chopped
- 15 oz chickpeas drained and rinsed, canned
- 1 cup cucumber diced
- ¼-½ cup red bell pepper diced
- ¾-1 cup feta cheese or crumbled if preferred, diced
- 1 cup diced tomato
- ⅓ cup red onion finely diced
- salt to taste
- black pepper to taste
SALAD DRESSING
- 3-4 TBSP olive oil
- 2 TBSP white wine vinegar
- 1 garlic pressed or smashed/minced, medium-small clove, fresh
- ¼ salt
- ¼ black pepper
Instructions
- First rinse and drain your quinoa using a mesh strainer or sieve. Bring a small pot to medium heat and lightly toast the quinoa to remove any excess water, stirring often. This step is optional but really adds to the nuttiness and fluff factor of the quinoa! Next add your water, set burner to high, and bring to a boil. Once boiling, reduce heat to low and simmer, covered with the lid slightly ajar, for 12-13 minutes or until quinoa is fluffy and the liquid has been absorbed.
- Once your quinoa is ready, fluff with a fork and season with salt and pepper, to taste. Transfer to a large plate to cool.
- While the quinoa cooks, chop all your veggies and make the dressing.
- To make the dressing, whisk together all the ingredients in a small bowl or add to a mason jar (with a tight fitting lid) and shake well. Fresh garlic is a must for dressings - the flavor is amazing!
- Feel free to jazz your dressing up with some fresh herbs or dried seasoning if you'd like! I kept it super simple this time around but herbs like parsley, dill, oregano, and basil all taste great here.
- Finely dice red onion and add to the dressing to let it marinate. This will take the "bite" out of the raw onion. Love this little trick!
- Prep remaining vegetables by dicing cucumber, tomato, and red bell pepper.
- Combine cooled quinoa with veggies, chickpeas, and dressing. Mix well. Give the salad a taste and season with any additional salt and pepper you'd like. I always add a wee bit extra.
- Lastly fold in the feta and you're ready to dive in!
- You can enjoy this salad right away or chill before serving. I love it both ways! If meal prepping, pop it in the fridge and dive in when you're ready. The dressing will soak into the salad and amplify the flavor even more. SO GOOD!
Notes
- The recipe yields four side servings or two large meal-sized portions.
- Consider adding shredded chicken or cooked shrimp to increase protein and make it a complete meal.
- Nutritional information is estimated and can be adjusted according to specific ingredient brands and quantities.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 387 kcal
% Daily Value*
| Calories | 387kcal | 19% |
| Carbohydrates | 51g | 17% |
| Protein | 18g | 36% |
| Fat | 21g | 32% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 1g | 50% |
| Cholesterol | 25mg | 8% |
| Sodium | 357mg | 15% |
| Potassium | 767mg | 16% |
| Fiber | 12g | 48% |
| Sugar | 8g | 16% |
| Vitamin A | 3883IU | 78% |
| Vitamin C | 52mg | 58% |
| Calcium | 316mg | 32% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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