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
6 servings
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Calories
380 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Chickpea Salad
Description
Mediterranean Chickpea Salad starts by allowing diced red onion to sit in red wine vinegar briefly, mellowing the sharpness. Then honey, salt, pepper, fresh chopped herbs (such as parsley, dill, basil, and mint), chopped sun-dried tomatoes packed in oil, and extra-virgin olive oil are mixed in to form a flavorful dressing. These ingredients combine with drained and rinsed canned chickpeas, sliced cucumber, and crumbled feta cheese, then tossed well to coat. The salad can be served right away for a fresh bite or refrigerated for a couple of hours to let the flavors meld, although cucumbers are best added just before serving to maintain their crunch. The result is a bright, herb-forward salad with creamy feta and a balance of tangy, sweet, and savory notes. Variations can include different vinegars, cheese substitutes, or additional vegetables.
Ingredients
- 1/4 cup red onion finely diced
- 1 tablespoon red wine vinegar
- 1 tablespoon honey
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 cup fresh herbs I used parsley, dill, basil, and mint, chopped
- 4 tablespoons extra-virgin olive oil
- 2 tablespoons sun-dried tomatoes chopped, packed in oil
- 2 oz cans chickpeas drained and rinsed
- 1 cucumber seeds removed, quartered or halved, and sliced (peeled if desired, small
- 1/2 cup feta cheese crumbled
Instructions
- In the bottom of a large bowl, add the diced onion (1/4 cup) and the vinegar. Let it sit for 5-10 minutes, as you prepare the other ingredients.
- Add the honey (1 tablespoon), kosher salt (1/2 teaspoon), black pepper (1/4 teaspoon), fresh herbs (1/4 cup), chopped sun dried tomatoes (2 tablespoons), and olive oil (1/4 cup) to the onion and vinegar mixture. Stir or whisk until well-combined.
- Add the two cans of chickpeas (drained and rinsed, and as much water shaken off as possible), the sliced cucumber, and the crumbled feta (1/2 cup) to the bowl and toss to coat.
- Serve immediately or, for the best flavor, cover and allow to chill in the refrigerator for two hours to let the flavors marry (if you do this, you may want to leave the cucumber out until just before serving, as it may get soggy).
Notes
- Use oil from sun dried tomato jars for extra flavor if available; substitute some olive oil with this oil.
- If using dry sun dried tomatoes, soak in hot water for 30 minutes to rehydrate before adding to the salad.
- Feta cheese can be swapped for goat cheese, queso fresco, cotija, or other crumbly cheeses if preferred.
- Fresh halved cherry tomatoes may be used instead of sun-dried tomatoes and added along with cucumber.
- The salad keeps for up to 5 days refrigerated, but cucumbers may become soggy over time; for meal prep, consider adding cucumbers just before serving.
- Other vinegars such as apple cider or balsamic, or lemon juice, can replace red wine vinegar in the dressing, adjusting quantities as needed.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 380 kcal
% Daily Value*
| Calories | 380kcal | 19% |
| Carbohydrates | 45g | 15% |
| Protein | 15g | 30% |
| Fat | 16g | 25% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 11mg | 4% |
| Sodium | 359mg | 15% |
| Potassium | 590mg | 13% |
| Fiber | 12g | 48% |
| Sugar | 11g | 22% |
| Vitamin A | 342IU | 7% |
| Vitamin C | 11mg | 12% |
| Calcium | 144mg | 14% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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