Mediterranean Chickpea Salad

$- 1 can (15 oz) chickpeas, drained and rinsed - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1/2 red onion, finely chopped - 1/4 cup Kalamata olives, pitted and sliced - 1/2 cup feta cheese, crumbled - 2 tablespoons fresh parsley, chopped - 1 tablespoon fresh mint, chopped Canned chickpeas are the star of this dish. They add protein and fiber. Rinse and drain them for the best flavor and texture. Next, fresh vegetables bring crunch and color. Cherry tomatoes burst with sweetness. The cucumber adds coolness, while the red onion offers a sharp bite. Kalamata olives add a briny depth, perfect for this salad. Feta cheese brings creaminess and tang. Use crumbled feta for a nice touch. Fresh parsley and mint add bright and fragrant notes. Their freshness lifts the whole salad. - 3 tablespoons olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste The dressing is simple yet powerful. Olive oil adds richness, while lemon juice brings acidity. This blend brightens the salad. Dried oregano adds an earthy flavor. Season with salt and pepper for balance. Mix these together in a bowl for the perfect dressing. This Mediterranean chickpea salad is fresh, easy, and full of flavor. Each ingredient plays a role in making this dish delicious. Enjoy! {{ingredient_image_1}} Rinsing and Draining Chickpeas Start by opening a can of chickpeas. Pour the chickpeas into a strainer. Rinse them under cold water. This removes extra sodium and any canning liquid. Let them drain well. You want them dry to help the salad stay fresh. Chopping Vegetables Next, grab a cutting board. Dice one cucumber into small pieces. Cut the cherry tomatoes in half. Use a sharp knife to finely chop half a red onion. Slice a quarter cup of Kalamata olives. Make sure all pieces are similar in size. This helps everything mix well. Combining Main Ingredients In a big bowl, add the drained chickpeas, chopped cucumber, halved tomatoes, chopped onion, and sliced olives. Gently fold in half a cup of crumbled feta cheese. Add two tablespoons of chopped parsley and one tablespoon of chopped mint. Mix carefully so you don’t mash the chickpeas. Preparing the Dressing In a small bowl, whisk together three tablespoons of olive oil and two tablespoons of fresh lemon juice. Add one teaspoon of dried oregano. Season with salt and pepper to your taste. This dressing will bring all the flavors together. Tossing Everything Together Now, pour the dressing over the salad. Toss everything gently to coat the ingredients evenly. Ensure the dressing covers all parts of the salad. This step makes every bite flavorful. Recommended Rest Time Let the salad sit for about ten minutes. This resting time allows the flavors to blend. You can serve it chilled or at room temperature. Enjoy the fresh and vibrant taste! To make your Mediterranean chickpea salad pop, think about seasoning variations. You can try adding smoked paprika for a warm touch. If you like heat, a pinch of red pepper flakes works well. For fresh herbs, I recommend parsley and mint. They add bright flavors. You can also use basil or dill for a different twist. Serving your salad is key. Use a large bowl or platter. This makes it look inviting. You can garnish with extra olives or a sprinkle of feta cheese. A sprig of fresh mint on top adds color. Another idea is to serve it in individual cups. This makes it easy for guests to grab. Chickpeas are packed with protein and fiber. They help keep you full and satisfied. They also provide vitamins and minerals like iron and folate. Fresh vegetables in the salad add crunch and nutrients. Tomatoes are rich in vitamins A and C. Cucumbers are hydrating and low in calories. Red onions contain antioxidants that are good for your health. Pro Tips Use Fresh Herbs: Fresh parsley and mint elevate the flavor of the salad. Make sure to use them for the best results. Chill for Flavor: Letting the salad sit for at least 10 minutes allows the flavors to meld together beautifully. Customize Your Veggies: Feel free to add or substitute other vegetables like bell peppers or radishes for added crunch and color. Quality Olives Matter: Choose high-quality Kalamata olives for a more intense flavor that enhances the overall taste of the salad. {{image_2}} You can easily make this salad gluten-free. Chickpeas are naturally gluten-free. If you want more texture, try adding gluten-free grains like quinoa or rice. These grains will add a nice bite. Just cook them separately and mix them in. This salad can also fit a vegan diet. Simply leave out the feta cheese. You can add avocado for creaminess instead. For dressing, use a mix of tahini and lemon juice. This will keep it tasty and fresh. Using seasonal vegetables makes this salad even better. In summer, add bell peppers or zucchini. In fall, try roasted sweet potatoes. Fresh herbs also change with the season. Use basil in summer or parsley in winter. These swaps keep your salad vibrant and delicious. To keep your Mediterranean chickpea salad fresh, store it in the fridge. Use an airtight container. This keeps air out and helps maintain flavor. If you don’t have an airtight container, a regular bowl with plastic wrap works too. Just make sure to press the wrap down onto the salad. This method also helps keep it fresh. In the fridge, your salad lasts about three days. The flavors improve as it sits, so it’s great for leftovers! If you want to freeze it, I don’t recommend it. Freezing can change the texture of the veggies and feta. Instead, enjoy your salad fresh. You can always make a new batch later! Yes, you can make Mediterranean Chickpea Salad ahead of time. It actually tastes better after sitting. The flavors mix together well when you chill it. Prepare it a few hours before serving. Store it in the fridge in an airtight container. Just remember to add fresh herbs right before serving for the best taste. This salad pairs well with many dishes. You can serve it with grilled chicken or fish for protein. It also works great as a side with pita bread or hummus. For a light meal, enjoy it with a bowl of soup. The salad complements roasted vegetables nicely, too. You can easily change this salad to fit dietary needs. For gluten-free diets, it’s already safe! If you have dairy allergies, simply skip the feta cheese. Add more veggies like bell peppers or carrots for crunch. For a vegan option, you can use avocado instead of cheese. Mediterranean Chickpea Salad is vibrant and packed with nutrients. We covered main ingredients like chickpeas, vegetables, feta, and olives. I shared easy steps for preparation and mixing, plus tips to enhance flavor. You can customize the salad for dietary needs, and I explained how to store leftovers properly. This salad is fun to make and healthy to eat. Enjoy making it your own and share it with family and friends for a tasty meal!$

A refreshing and nutritious salad featuring chickpeas, fresh vegetables, and a tangy dressing.

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Prep Time 15

Cook Time 10

Total Time 25

Course Appetizer

Cuisine Mediterranean

Servings 4

Calories 250 kcal

Ingredients

1 can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 whole cucumber, diced
0.5 whole red onion, finely chopped
0.25 cup Kalamata olives, pitted and sliced
0.5 cup feta cheese, crumbled
2 tablespoons fresh parsley, chopped
1 tablespoon fresh mint, chopped
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
to taste salt and pepper

Instructions

In a large mixing bowl, combine the drained chickpeas, halved cherry tomatoes, diced cucumber, chopped red onion, and sliced olives.
Gently fold in the crumbled feta cheese, chopped parsley, and mint until evenly distributed.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper to create the dressing.
Pour the dressing over the salad and toss everything gently until well mixed.
Let the salad sit for about 10 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Notes

Serve in a large bowl or platter, garnished with extra olives, feta, and mint.

Keyword chickpeas, healthy, Mediterranean, salad, vegetarian