Description
A vibrant and refreshing Mediterranean Chickpea Feta Salad, perfect for warm weather and loaded with fresh ingredients.
Ingredients
Scale
- 2 (15-ounce) cans chickpeas, drained and rinsed (approximately 850g / 3 cups)
- 1/2 cup red onion, finely chopped (approximately 75g)
- 1 cup cherry tomatoes, halved (approximately 150g)
- 1 cucumber, peeled, seeded, and diced (approximately 200g)
- 1/2 cup Kalamata olives, pitted and halved (approximately 80g)
- 4 ounces feta cheese, crumbled (approximately 115g)
- 1/4 cup fresh parsley, chopped (approximately 30g)
- 1/4 cup fresh mint, chopped (approximately 30g)
- 1/4 cup olive oil (approximately 60ml)
- 3 tablespoons lemon juice (approximately 45ml)
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Drain and rinse the chickpeas thoroughly. Pat them dry with a clean kitchen towel to remove excess moisture. This will help the dressing adhere better.
- Finely chop the red onion. Halve the cherry tomatoes. Peel, seed, and dice the cucumber. Halve the Kalamata olives. Freshly chopped vegetables add the best flavor and texture to this salad.
- In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, and dried oregano. Season with salt and pepper to taste. Ensure the dressing is well emulsified for the best flavor distribution.
- In a large mixing bowl, combine the chickpeas, red onion, cherry tomatoes, cucumber, Kalamata olives, feta cheese, parsley, and mint. Pour the dressing over the salad and gently toss to combine. Be careful not to overmix to avoid crushing the feta cheese.
- Serve immediately or chill for later. The salad tastes even better after the flavors have had a chance to meld together in the refrigerator. Garnish with extra feta and fresh herbs for an appealing presentation.
Notes
- For added flavor, let the salad rest for at least 15 minutes after tossing to allow the flavors to meld.
- Feel free to substitute feta cheese with a dairy-free version for a vegan option.
- This salad pairs well with grilled meats or can be enjoyed on its own as a light meal.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 290
- Sugar: 2g
- Sodium: 500mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 25mg