Description
Spice-packed Mediterranean Chickpea Salad brings zesty flavors from Greece and Israel to your plate. Crisp vegetables, tangy herbs, and protein-rich chickpeas create a refreshing meal perfect for summer lunches when you crave something light and nutritious.
Ingredients
Scale
Main Ingredients:
- 1 can (15 ounces / 425 grams) chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
Vegetables:
- 1/2 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
Dressing and Seasoning:
- Juice of 1 lemon
- 2 tablespoons extra virgin olive oil
- 1/4 cup feta cheese (optional)
- Salt to taste
- Black pepper to taste
Instructions
- Prepare all ingredients and ensure they are fresh and clean.
- Thoroughly rinse canned chickpeas under cold running water to reduce sodium content, then drain completely.
- Dice cherry tomatoes, cucumber, and red onion into consistent, bite-sized pieces using a sharp knife.
- Finely chop fresh parsley to add vibrant color and herbal notes to the salad.
- Transfer rinsed chickpeas to a spacious mixing bowl, creating a protein-rich base.
- Gently incorporate chopped vegetables with chickpeas, ensuring even distribution.
- Squeeze fresh lemon juice directly over the mixture to add brightness and acidity.
- Drizzle extra virgin olive oil to enhance flavor and create a light, glossy coating.
- Sprinkle kosher salt and freshly ground black pepper to season the salad.
- Thoroughly but carefully mix all ingredients to blend flavors without crushing delicate components.
- Crumble feta cheese on top for a creamy, tangy Mediterranean touch.
- Optional: Refrigerate for 30 minutes to allow flavors to meld and intensify.
- Serve chilled as a refreshing side dish or light lunch.
Notes
- Rinse chickpeas thoroughly to reduce sodium and improve digestibility, ensuring a lighter, fresher salad base.
- Dice vegetables uniformly for consistent texture and even flavor distribution throughout the dish.
- Chill salad before serving to allow ingredients to marinate and develop deeper, more complex Mediterranean flavors.
- Customize protein options by substituting chickpeas with quinoa or adding grilled chicken for a more substantial meal.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: No cooking method
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 205 kcal
- Sugar: 4 g
- Sodium: 320 mg
- Fat: 11 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 10 mg