Description
Mediterranean chickpea salad brings zesty Mediterranean flavors dancing across crisp ingredients. Cool herbs, tangy feta, and robust chickpeas create fresh harmony you’ll crave as a perfect summer lunch companion.
Ingredients
Scale
Main Ingredients:
- 2 cans (15 ounces/425 grams each) chickpeas, drained and rinsed
- ½ cup (75 grams) kalamata olives, sliced
- ½ cup (75 grams) crumbled feta cheese
Vegetables and Fresh Herbs:
- 1 cucumber, diced
- 1 red bell pepper, diced
- ½ red onion, finely chopped
- 1 cup (150 grams) cherry or grape tomatoes, halved
- ¼ cup (15 grams) fresh parsley, chopped
- 2 tablespoons fresh mint, chopped (optional)
Dressing Ingredients:
- ¼ cup (60 milliliters) extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- ½ teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
- In a spacious mixing vessel, amalgamate crisp chickpeas, vibrant cherry tomatoes, diced cucumber, crimson bell pepper, piquant red onion, briny Kalamata olives, crumbled feta, and aromatic parsley with fresh mint.
- Craft a zesty vinaigrette by vigorously whisking extra virgin olive oil, freshly squeezed lemon juice, robust red wine vinegar, tangy Dijon mustard, minced garlic, dried oregano, flaky sea salt, and cracked black pepper until emulsified.
- Drizzle the fragrant dressing over the vegetable medley, gently folding with a spatula to ensure each ingredient is luxuriously coated without crushing delicate components.
- Allow the salad to rest momentarily at room temperature, permitting the complex flavors to intertwine and develop a harmonious profile.
- Optionally, refrigerate for 20-30 minutes to intensify the Mediterranean-inspired taste, then serve chilled as a refreshing side dish or light meal.
Notes
- Rinse canned chickpeas thoroughly to reduce sodium and remove any metallic taste, ensuring a fresher flavor profile.
- Dice vegetables uniformly for consistent texture and better dressing absorption, making each bite balanced and delicious.
- Consider using fresh herbs from your garden or farmers market to elevate the salad’s brightness and authenticity.
- Allow salad to marinate for an hour before serving to enhance flavor integration and develop deeper Mediterranean taste notes.
- Prep Time: 20 minutes
- Category: Lunch, Snacks
- Method: None
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 320
- Sugar: 5g
- Sodium: 500mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 15mg