Mediterranean Chickpea Salad
User Reviews
5
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Prep Time
10 mins
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Total Time
10 mins
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Servings
8 servings
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Calories
300 kcal
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Cuisine
Mediterranean
Mediterranean Chickpea Salad
Description
The Mediterranean Chickpea Salad brings together hearty canned chickpeas with crisp, diced cucumber, red bell pepper, and cherry tomatoes for a fresh vegetable mix. Red onion adds a mild bite, while crumbled feta cheese introduces a creamy, salty contrast. Fresh parsley imparts a herbal note, all combined and lightly dressed with lemon vinaigrette that brightens and ties the flavors together.
The salad is tossed gently to keep the vegetables crisp and maintain the chunkiness of the chickpeas. Since the lemon vinaigrette is applied to taste, it allows control over the intensity of the dressing. This salad works well as a nutritious side or a light, refreshing lunch.
To prepare, simply combine all ingredients in a bowl and fold in vinaigrette to preference. The salad is best served fresh but can be chilled briefly for a cooler dish. It pairs well with grilled meats or as a complement to Mediterranean-inspired meals.
Ingredients
- 2 (15-ounce cans) chickpeas drained and rinsed
- 1 cucumber diced, large
- 1 red bell pepper diced
- 2 cups cherry tomato halved
- ¼ cup red onion diced
- 4 ounces feta cheese crumbled
- ¼ cup parsley finely chopped
- lemon vinaigrette you can use as much or as little as you'd like
Instructions
- Add. Toss all of the ingredients into a large mixing bowl.
- Stir. Pour the lemon vinaigrette over the salad and give it a gentle stir until well combined.
Notes
- Use lemon vinaigrette according to taste to avoid overdressing the salad.
- Drain and rinse canned chickpeas thoroughly to reduce excess salt and improve texture.
- This salad is best served fresh but can be chilled for a short time before serving.
- For a crisper texture, prepare and combine ingredients shortly before eating.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 300 kcal
% Daily Value*
| Calories | 300kcal | 15% |
| Carbohydrates | 34g | 11% |
| Protein | 12g | 24% |
| Fat | 14g | 22% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 13mg | 4% |
| Sodium | 172mg | 7% |
| Potassium | 499mg | 11% |
| Fiber | 9g | 36% |
| Sugar | 8g | 16% |
| Vitamin A | 921IU | 18% |
| Vitamin C | 33mg | 37% |
| Calcium | 134mg | 13% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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