Enjoy a bowl of this Mediterranean-inspired chickpea salad, loaded with fresh vegetables, herbs, and a zesty dressing. It’s nutritious, flavorful, and perfect for any time of the day.
- Total Time: 15 minutes
- Prep Time: 15 minutes
- Servings: 4
Ingredients
- 400 g canned chickpeas (rinsed and drained)
- 200 g cherry tomatoes (halved)
- 1 cucumber (diced)
- 1 small red onion (finely chopped)
- 50 g Kalamata olives (pitted and halved)
- 50 g feta cheese (crumbled)
- 3 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Salt and pepper to taste
- Fresh parsley (chopped, for garnish)
Alternative: Use vegan feta cheese for a dairy-free option.
Step-by-Step Instructions
- In a large mixing bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, and olives.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper to make the dressing.
- Pour the dressing over the salad and toss gently to combine.
- Sprinkle crumbled feta cheese and chopped parsley on top.
- Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
Nutritional Information (per serving)
- Calories: 220
- Protein: 7 g
- Fat: 12 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Sugar: 4 g
Vitamins and Benefits
Contains:
- Vitamin C (tomatoes): Supports immune health.
- Folate (chickpeas): Aids cell repair and growth.
- Healthy fats (olive oil): Promote heart health.
Benefits:
This salad is rich in fiber, vitamins, and healthy fats, making it a nutritious choice for any meal.
Chickpeas, also known as garbanzo beans, have been cultivated for over 7,000 years and are a staple in Mediterranean cuisine.
Storage Tips
- Store the salad in an airtight container in the refrigerator for up to 2 days.
- Add the dressing and feta cheese just before serving for the freshest taste.
FAQ
Can I use dried chickpeas instead of canned?
“Yes, just soak and cook them beforehand to achieve the same texture.”
What other herbs can I use?
“Try mint or dill for a different flavor twist.”
Can this salad be made ahead of time?
“Yes, prepare it a few hours in advance but add the feta cheese just before serving.”
