Description
A bright and simple Mediterranean Chickpea Salad packed with protein, fiber, and flavor, perfect for beginners and customizable to taste.
Ingredients
Scale
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tbsp extra-virgin olive oil
- Juice of 1 lemon (about 2 tbsp)
- 1 tsp dried oregano
- Salt and freshly ground black pepper to taste
- A handful of chopped fresh parsley or mint (optional)
- 1/4 cup Kalamata olives, pitted and halved (optional)
- 1/2 avocado, diced (optional)
- 1/4 cup roasted red peppers, chopped (optional)
- A pinch of red pepper flakes (optional)
- 1–2 tbsp toasted pine nuts or chopped walnuts (optional)
- 1 tsp honey or a pinch of sugar (optional)
Instructions
- Prep your ingredients: Rinse the chickpeas and chop the vegetables.
- Soften the onion: Soak chopped onion in cold water for 3–5 minutes, then drain.
- Combine the main salad: In a bowl, mix chickpeas, tomatoes, cucumber, red onion, and feta.
- Make the dressing: Whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Dress and toss: Pour the dressing over the salad and gently toss to coat.
- Taste and adjust: Adjust seasoning as needed before serving.
- Serve or chill: Enjoy chilled or at room temperature, adding avocado just before serving.
Notes
Keep the dressing separate until serving for optimal freshness. Adapt the ingredients based on pantry availability.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 30mg
Keywords: Mediterranean salad, chickpea salad, healthy lunch, vegetarian salad, easy salad