Mediterranean Chickpea Salad with Feta
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
4 servings
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Calories
185 kcal
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Cuisine
Mediterranean
Mediterranean Chickpea Salad with Feta
Description
This Mediterranean Chickpea Salad with Feta highlights chickpeas as the main ingredient combined with sweet diced bell peppers, juicy tomatoes, crisp cucumbers, and finely diced red onion. Fresh chopped parsley adds herbal freshness, and the optional dill garnish can complement the flavors. The dressing is a simple lemon vinaigrette made from fresh lemon juice, quality olive oil, red wine vinegar, garlic, oregano, salt, and black pepper whisked together for a bright, tangy, and aromatic flavor.
The salad is tossed thoroughly to coat the ingredients in the tangy dressing, then topped with crumbled feta cheese that contributes a creamy saltiness balancing the fresh vegetables. This combination offers a pleasing contrast of textures from the crunchy vegetables, tender chickpeas, and soft cheese.
It can be served chilled or at room temperature and is ideal for a light lunch, side dish, or part of a Mediterranean-inspired spread. Leftover salad will deepen in flavor as it sits.
The recipe yields four hearty servings or six smaller portions, and salt and pepper can be adjusted to taste before serving. It is recommended to let the salad marinate for some time to meld flavors fully.
Ingredients
- 1 can chickpeas (15 oz)
- 1-2 cups bell pepper or sweet mini peppers (any colors, diced
- 1 cup diced tomato
- 1 cup cucumber diced
- ⅓-½ cup red onion or to taste, finely diced
- ½ cup feta cheese crumbled
- 2-3 TBSP parsley fresh chopped flat-leaf
- dill to garnish, optional, fresh
EASY LEMON VINAIGRETTE
- 1 lemon juiced (approx. 3 TBSP, large
- 3 TBSP olive oil quality
- 2 TBSP red wine vinegar
- ½-¾ tsp garlic fresh, minced or pressed
- ½ tsp salt sea salt
- ¼ tsp oregano dried, crushed leaves
- ¼ tsp black pepper
Instructions
- To give the flavors time to meld, first make the dressing. In a small bowl combine the juice from one large lemon with olive oil, red wine vinegar, fresh minced/pressed garlic, oregano, salt, and pepper. Whisk well and set aside.
- Drain and rinse chickpeas and add to a medium-large bowl.
- Chop peppers, tomato, cucumber, onion, and parsley. Add to bowl with chickpeas and mix well.
- Whisk dressing once more and pour over salad. Stir well and top with crumbled feta and optional fresh dill.
- Feel free to adjust salt and pepper to taste, if desired. The longer this salad sits the more the flavors intensify so feel free to let it marinate a bit before diving in. This scrumptious salad can be enjoyed room temperature or chilled before serving - it's great both ways!
Notes
- This recipe yields 4 large or 6 smaller servings.
- Flavor intensifies if the salad is allowed to marinate before serving.
- Adjust salt and pepper toward the end to suit your taste preferences.
- Nutrition facts are estimated; adjust accordingly if needed.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 185 kcal
% Daily Value*
| Calories | 185kcal | 9% |
| Carbohydrates | 10g | 3% |
| Protein | 4g | 8% |
| Fat | 15g | 23% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 17mg | 6% |
| Sodium | 511mg | 21% |
| Potassium | 325mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 5g | 10% |
| Vitamin A | 1517IU | 30% |
| Vitamin C | 72mg | 80% |
| Calcium | 135mg | 14% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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