Chickpea Salad
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Unrated
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Prep Time
25 mins
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Total Time
25 mins
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Servings
8 to 10 servings (about 12 cups total)
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Calories
197 kcal
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Cuisine
Mediterranean
Chickpea Salad
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A simple chickpea salad with feta, cucumber, and bell peppers. Fast, healthy, and filled with bright Mediterranean flavors, it's a perfect lunch or side!
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Ingredients
FOR THE SALAD:
- ½ cup finely diced red onion about 1/2 small
- 2 (15-ounce) cans reduced-sodium chickpeas rinsed and drained
- 1 ½ cups chopped fresh flat-leaf parsley about 1 bunch
- 1 red bell pepper chopped
- 1 orange bell pepper or yellow bell pepper, chopped
- 1 green bell pepper chopped
- ½ large seedless cucumber chopped (about 2 cups)
- ½ cup crumbled feta about 4 ounces
FOR THE DRESSING:
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons red wine vinegar
- 2 cloves garlic minced
- 1 ½ teaspoons dried oregano
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
Instructions
- Place the onions in a bowl of cool water and let them soak while you prepare the other ingredients (this removes the harsher bite from the onions, while still giving great flavor).
- Place the chickpeas, parsley, bell peppers, cucumber, and feta in a large serving bowl.
- In a small mixing bowl or large measuring cup, stir together the dressing ingredients: olive oil, red wine vinegar, garlic, oregano, salt, and pepper.
- Drain the red onions and add them to the chickpea mixture, then pour the dressing over the top. Toss to combine. If time allows, let marinate in the refrigerator for 30 minutes, or enjoy immediately.
Notes
- TO STORE: Refrigerate leftovers in an airtight storage container for up to 3 days.
- Serving ideas: This salad is lovely as is, but to transform it into a main dish, try it stuffed inside pita pockets with hummus and mashed avocado, or add grilled chicken and serve it over salad greens with an extra squirt of lemon juice and drizzle of olive oil.
- TO MEAL PREP AS A MASON JAR SALAD: Place the dressing in the bottom of 3 to 4 32-ounce mason jars. Layer in the other ingredients, finishing with chopped romaine on top. Store in the fridge for 3 to 4 days. I use these mason jars. You can find more details and salads here in my Mason Jar Salads recipes.
Nutrition Information
Show Details
Serving
1(of 8), about 1 1/2 cups
Calories
197kcal
(10%)
Carbohydrates
21g
(7%)
Protein
8g
(16%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
5g
Cholesterol
8mg
(3%)
Potassium
385mg
(11%)
Fiber
7g
(28%)
Sugar
3g
(6%)
Vitamin A
2025IU
(41%)
Vitamin C
67mg
(74%)
Calcium
120mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8to 10 servings (about 12 cups total)
Amount Per Serving
Calories 197 kcal
% Daily Value*
| Serving | 1(of 8), about 1 1/2 cups | |
| Calories | 197kcal | 10% |
| Carbohydrates | 21g | 7% |
| Protein | 8g | 16% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 8mg | 3% |
| Potassium | 385mg | 8% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 2025IU | 41% |
| Vitamin C | 67mg | 74% |
| Calcium | 120mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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