Chickpea Salad
User Reviews
5
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Prep Time
10 mins
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Cook Time
5 mins
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Total Time
15 mins
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Servings
8 servings (1 cup each)
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Calories
188 kcal
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Cuisine
Mediterranean, American
Chickpea Salad
Description
The Chickpea Salad combines canned chickpeas with diced cucumber, grape tomatoes, thinly sliced red onion, halved Kalamata olives, and cubed feta cheese, enhanced by minced fresh parsley or other herbs. The red wine vinaigrette dressing is made by whisking olive oil, red wine vinegar, Dijon mustard, dried oregano, salt, and pepper. After preparing the dressing, it is poured over the salad ingredients and tossed to coat evenly.
The salad delivers a balance of textures: the chickpeas are firm and nutty, cucumbers provide crunch, tomatoes bring juiciness, olives add briny depth, and feta contributes creaminess and tang. The red wine vinaigrette ties the flavors with subtle acidity and herbaceous notes.
This salad makes about 8 cups, suitable as a side for eight servings or a main for four. It pairs well with grilled meats or as a refreshing dish on its own. Leftovers store well covered in the refrigerator up to four days; omit the feta until serving to keep it fresh. For substitutions, dried chickpeas can be cooked in advance, different vegetables or olives used, and adjustments made for personal taste.
Ingredients
For the red wine vinaigrette:
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon oregano dried
- salt to taste, freshly ground
- black pepper to taste, freshly ground
For the salad:
- 1 (15.5 ounce) can chickpeas drained and rinsed (see note 1)
- 1 cucumber peeled, quartered lengthwise and diced (2 cups, see note 2)
- 1 1/2 cups grape tomatoes halved (10 ounces, see note 3)
- 1/2 red onion thinly sliced (1 cup or 4 ounces)
- 1/2 cup kalamata olives halved (see note 4, pitted
- 4 ounces feta cheese cut into cubes
- 1/2 cup parsley or other fresh herbs such as basil, mint, and cilantro, fresh, minced
Instructions
- To make the dressing, in a small bowl whisk together olive oil, red wine vinegar, Dijon mustard, oregano, and salt and pepper to taste (I like 1/2 teaspoon salt and 1/4 teaspoon pepper).
- In a large bowl, add chickpeas, cucumbers, grape tomatoes, red onion, Kalamata olives, feta cheese, and parsley. Drizzle with dressing and toss to combine.
Notes
- Dried chickpeas can replace canned; soak and simmer about 1.5 to 2 hours until tender, then drain and cool before use.
- Peeling cucumbers is optional, especially if using thin-skinned varieties.
- Grape tomatoes can be substituted with seeded diced tomatoes.
- Kalamata olives may be swapped for black or green olives as preferred; leaving them whole is also fine.
- This recipe yields about 8 cups, serving 8 as a side or 4 as a main.
- Store leftovers covered in the refrigerator up to 4 days; add feta just before serving if meal prepping in advance.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings (1 cup each)
Amount Per Serving
Calories 188 kcal
% Daily Value*
| Serving | 1 cup | |
| Calories | 188kcal | 9% |
| Carbohydrates | 5g | 2% |
| Protein | 3g | 6% |
| Fat | 18g | 28% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 13mg | 4% |
| Sodium | 302mg | 13% |
| Potassium | 178mg | 4% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 674IU | 13% |
| Vitamin C | 11mg | 12% |
| Calcium | 96mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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