Description
A vibrant and refreshing Mediterranean Chickpea Salad combining chickpeas, fresh vegetables, olives, and feta cheese, tossed in a tangy red wine vinaigrette. Perfect for a quick, healthy lunch or side dish, ready in just 10 minutes.
Ingredients
Scale
Chickpea Salad
- 2 (15-ounce) cans chickpeas – drained and rinsed well
- ¾ cup chopped cucumber
- ⅔ cup sliced cherry tomatoes
- ½ cup chopped red bell pepper
- ⅓ cup sliced kalamata olives
- ¼ cup chopped red onion
- ¼ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
Dressing
- ¼ cup extra virgin olive oil
- ¼ cup red wine vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon oregano
- ½ teaspoon garlic powder
- ¼ teaspoon kosher salt
- ¼ teaspoon ground black pepper
Instructions
- Prepare Salad Ingredients: In a large bowl, combine the drained and rinsed chickpeas, chopped cucumber, sliced cherry tomatoes, chopped red bell pepper, sliced kalamata olives, chopped red onion, crumbled feta cheese, and chopped fresh parsley.
- Make the Dressing: In a mason jar with a lid, add extra virgin olive oil, red wine vinegar, Dijon mustard, oregano, garlic powder, kosher salt, and ground black pepper. Secure the lid tightly and shake vigorously until fully emulsified and combined.
- Toss Salad: Pour the prepared dressing over the salad ingredients in the bowl and toss gently until everything is evenly coated with the dressing.
- Serve: Serve the Mediterranean chickpea salad chilled or at room temperature as a refreshing side dish or light meal.
Notes
- Use low-sodium chickpeas and rinse them thoroughly to enhance their flavor and reduce saltiness.
- Feel free to vary the vegetables by adding chopped carrots, celery, bell peppers, or substituting green olives.
- For added protein, consider mixing in cooked chicken or tuna.
- Best served the day of preparation, but can be stored in an airtight container in the refrigerator for up to 3 days.
- To make this salad vegan, omit the feta cheese or substitute with vegan soft crumbled cheese.
Nutrition
- Serving Size: 1 cup
- Calories: 250 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 7 g
- Protein: 8 g
- Cholesterol: 10 mg
