Description
A fresh and zesty 10-minute Mediterranean Chickpea Salad featuring chickpeas, crisp vegetables, olives, and a tangy homemade dressing. Perfect for a quick, nutritious lunch or side dish with vibrant Mediterranean flavors.
Ingredients
Scale
Chickpea Salad Ingredients
- 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 Ingredients
- 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 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 the extra virgin olive oil, red wine vinegar, Dijon mustard, oregano, garlic powder, kosher salt, and ground black pepper. Close the lid tightly and shake vigorously until the dressing is well emulsified.
- Combine Salad and Dressing: Pour the prepared dressing over the salad ingredients in the bowl. Toss everything gently but thoroughly to evenly coat the salad with the dressing.
- Serve: Serve the salad cold or at room temperature immediately, or refrigerate for up to 3 days before serving.
Notes
- Use low-sodium chickpeas and ensure they are properly drained and rinsed to enhance flavor.
- Feel free to vary the vegetables by adding chopped carrots, celery, bell peppers, or substituting green olives for kalamata olives.
- Add a boost of protein like grilled chicken or canned tuna for a heartier meal.
- This salad can be prepared the day of serving or stored in the refrigerator up to 3 days for convenience.
- To make a vegan version, omit the feta cheese or replace it with a vegan soft crumbled cheese alternative.
Nutrition
- Serving Size: 1 cup
- Calories: 230 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 7 g
- Protein: 7 g
- Cholesterol: 10 mg
