Description
A light, filling, and healthy Mediterranean-inspired salad featuring chickpeas, fresh vegetables, herbs, and a zingy lemon-garlic dressing. Perfect for quick meals and versatile for various dietary preferences.
Ingredients
- 1 can (15 oz / 425 g) chickpeas, rinsed and drained
- 1 medium cucumber, diced
- 1 cup (150 g) cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1/3 cup (50 g) Kalamata olives, pitted and halved
- 1/4 cup (15 g) fresh parsley, chopped
- 2 tablespoons fresh mint, chopped (optional)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 small clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
- 1/4 cup (crumbled) feta cheese (optional)
Instructions
- Rinse and drain the chickpeas thoroughly to remove excess sodium and canned taste. (5 minutes)
- Dice the cucumber into bite-sized pieces. Halve the cherry tomatoes. Finely chop the red onion. Soak the onion in cold water for 5 minutes if a milder flavor is desired, then drain. Chop the parsley and mint if using. (10 minutes)
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper. (3 minutes)
- In a large mixing bowl, combine the chickpeas, cucumber, tomatoes, red onion, olives, parsley, and mint. Pour the dressing over and toss gently to coat without smashing the chickpeas. (3 minutes)
- If using, sprinkle the crumbled feta cheese over the salad and toss gently once more. (1 minute)
- Taste and adjust seasoning with additional salt, pepper, or lemon juice as desired. (1 minute)
- Serve immediately or chill for 30 minutes to let flavors meld. Cover with plastic wrap if chilling. (Optional)
Notes
Rinse chickpeas well to avoid metallic or canned taste. Use fresh lemon juice for best flavor. Soak red onion in cold water to reduce sharpness. Toss salad gently to keep chickpeas intact. Fresh herbs like parsley and mint add brightness; basil or cilantro can be used as substitutes. Optional toppings include toasted pine nuts or slivered almonds for extra crunch. Salad can be served immediately or chilled for better flavor melding. Store in airtight container in fridge up to 3 days; avoid freezing.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1 1/2 cups (35
- Calories: 280
- Fat: 14
- Carbohydrates: 28
- Fiber: 8
- Protein: 12
Keywords: chickpea salad, Mediterranean salad, healthy salad, quick salad, vegan salad, gluten-free salad, easy recipe