Mediterranean Chickpea Salad
User Reviews
5
-
Prep Time
15 mins
-
Total Time
15 mins
-
Servings
4
-
Calories
370 kcal
-
Course
Salad
-
Cuisine
Mediterranean
Mediterranean Chickpea Salad
Description
This Mediterranean Chickpea Salad brings together canned chickpeas with a variety of diced fresh vegetables including red onion, red bell pepper, cucumber, and halved cherry tomatoes. The salad is dressed with a simple mixture of extra virgin olive oil, lemon juice, minced garlic, salt, and pepper, which provides a bright, fresh foundation. Fresh parsley and dill contribute herbal notes typical of Mediterranean cuisine. Optionally, crumbled feta cheese is added to introduce a subtle saltiness and creamy texture, but it can be omitted to keep the salad vegan.
The salad is tossed to coat the ingredients evenly in the dressing and then allowed to marinate for at least 15 minutes so flavors meld without the vegetables becoming soggy. The mix results in a crisp and juicy texture from the vegetables with the chickpeas adding a satisfying bite. The lemon and herbs underscore a light, refreshing taste suitable for warm days or as a side dish.
You can serve it immediately at room temperature or chill it in the refrigerator for a cooled salad. It keeps well for up to three days, though adding the feta just before serving helps maintain its appearance and texture.
Variations can be made by adjusting lemon juice or herbs to taste, and the salad pairs well with grilled meats or as a vegetarian main offering.
Ingredients
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 1 garlic minced, clove
- 1 teaspoon salt I use Real Salt brand, fine sea salt
- 1/2 teaspoon black pepper
- 1/2 red onion , diced
- 1 red bell pepper , seeds removed & diced
- 1 large cucumber , diced (optional to remove seeds)
- 1 cup cherry tomato sliced in half
- 1/4 cup dill minced, fresh
- 1/4 cup parsley minced, flat-leaf, Italian
- 2 (15-ounce cans) chickpeas , rinsed and drained
- 3 ounces feta cheese optional; omit for vegan salad, crumbled
Instructions
- In a large bowl, combine the olive oil, lemon juice, garlic, salt, and pepper. Mix well.
- To the bowl of dressing, add in the diced onion, red bell pepper, cucumber, tomatoes, dill, parsley, and drained chickpeas. Toss well to coat everything in the dressing. Let the salad marinate for at least 15 minutes, so the flavors can meld.
- Add the crumbled feta to the salad and stir well, then adjust any seasoning to taste. You can add extra lemon juice for a sharper flavor, or extra fresh herbs, if desired. Serve right away at room temperature, or you can store in an airtight container in the fridge to chill until ready to serve.
- This salad will keep well in the fridge for up to 3 days. After that it gets a little soggy, so I don't recommend making it too far in advance if you plan on serving it to guests. It will look the prettiest if you add the feta shortly before serving.
Notes
- Nutrition info provided is an estimate for a 4-serving portion (approximately 2 cups each).
- To keep the salad dairy-free and vegan, omit the feta cheese.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 370 kcal
% Daily Value*
| Calories | 370kcal | 19% |
| Carbohydrates | 37g | 12% |
| Protein | 15g | 30% |
| Fat | 20g | 31% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 19mg | 6% |
| Sodium | 1424mg | 59% |
| Potassium | 618mg | 13% |
| Fiber | 11g | 44% |
| Sugar | 4g | 8% |
| Vitamin A | 1515IU | 30% |
| Vitamin C | 57mg | 63% |
| Calcium | 208mg | 21% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
