Description
This 10-Minute Mediterranean Chickpea Salad is a fresh, vibrant, and nutritious dish packed with chickpeas, crisp vegetables, olives, and a tangy homemade dressing. Perfect for a quick lunch or side, it combines classic Mediterranean flavors with a simple preparation that can be enjoyed cold or at room temperature.
Ingredients
Scale
Chickpea Salad
- 2 (15-ounce) cans chickpeas – drained and rinsed well
- 3/4 cup chopped cucumber
- 2/3 cup sliced cherry tomatoes
- 1/2 cup chopped red bell pepper
- 1/3 cup sliced kalamata olives
- 1/4 cup chopped red onion
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
Dressing
- 1/4 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon oregano
- 1/2 teaspoon garlic powder
- 1/4 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
Instructions
- Prepare the Salad: In a large bowl, combine the drained and rinsed chickpeas with 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: Add the extra virgin olive oil, red wine vinegar, Dijon mustard, oregano, garlic powder, kosher salt, and ground black pepper into a mason jar with a lid. Secure the lid tightly and shake vigorously until the dressing emulsifies and blends well.
- Toss the Salad: Pour the prepared dressing over the assembled salad ingredients. Toss gently but thoroughly to evenly coat all the vegetables and chickpeas with the dressing.
- Serve: Serve the salad chilled or at room temperature, depending on preference. It is perfect as a light meal or as a side dish.
Notes
- Use low-sodium chickpeas and rinse them thoroughly to enhance flavor and reduce saltiness.
- Feel free to vary the vegetables by adding chopped carrots, celery, or substituting green olives for kalamata olives.
- To increase protein, add cooked chicken or tuna to the salad.
- This salad can be made ahead and stored in the refrigerator for up to 3 days for convenience.
- To make the salad vegan, omit the feta cheese or substitute with a vegan soft crumbled cheese alternative.
Nutrition
- Serving Size: 1 cup
- Calories: 250 kcal
- Sugar: 4 g
- Sodium: 400 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 7 g
- Protein: 8 g
- Cholesterol: 10 mg
